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- How often should I do pilates?
- What should I wear?
- Can I start with Pilates mat
classes?
- What is the difference between
Pilates and other forms of abdominal training
techniques?
- How does Pilates differ from
yoga?
- How do I choose a Pilates instructor?
How do I know if they're good?
- Will Pilates tighten my abs?
- Can Pilates be performed every
day, or should you let your body rest for a
couple days in between sessions?
- Can an obese person do Pilates?
- How is Pilates different from
other exercise programs?
- I’ve had injuries and
physical problems in my lifetime. Can Pilates
help me?
- Do men participate in Pilates?
- How soon after I start Pilates
will I see results and feel a difference?
- When I look at someone doing
Pilates, it doesn’t seem vigorous enough
for me. Can Pilates give me a good workout?
- I have a bad back. Will I be
able to do Pilates?
- If I'm doing pilates, should
I still do my regular workout?
- How is Pilates different or
better than weight training or other resistance
exercise?
- Is it safe to do pilates during
pregnancy?
- Who was Joe Pilates?
- Why is Pilates unlike other
exercise programs?
- If I practice Pilates, what
results am I likely to experience?
- Can't I learn and do Pilates
on my own?
- Is the matwork enough, or do
I need to train on the equipment too?
- Is this good for back pain?
- What about osteoporosis?
- Can I still work out if I am
injured?
- Do I have to be an athlete or
dancer to participate in Pilates?
- Is this work stressful on the
joints?
- Will Pilates help me bulk up?
- How do I get started?
- Will Pilates help my sport?
- Should I consult my physician
before taking classes?
- I’ve heard of the Reformer
and Cadillac. What are these things and what
do they have to do with Pilates?
- Will Pilates help me to lose
weight?/ Is Pilates an aerobic exercise?/ How
long will it take to see results?
- Am I too old (young) for Pilates?
- I have chronic back pain and
returning flare-ups of old injuries, can Pilates
help? / I was recently injured. I heard Pilates
was a form of rehabilitation, will it work for
me?
How often should I do
pilates?
Two to three times a week is a great amount.
Like any form of exercise, consistency is key,
and it is helpful to not let too much time pass
in order to remember the previous lesson and incorporate
the information in your body. You will be happy
at how you look and feel after just a few weeks.
It is also great to combine private lessons with
mat classes during the course of a week.
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What should I wear?
Dress comfortably so that your movement is free,
but try not to wear clothing that is TOO loose
fitting. It is important that the instructor be
able to observe your body as you move. You will
not wear sneakers but please bring socks.
What is the difference between machine Pilates
and mat Pilates?
In machine Pilates, you will work one-on-one with
a certified instructor, who has been trained extensively
to design a program and modify the exercises with
your specific needs in mind. Your instructor will
move you from one piece of equipment to another,
choosing from well over 500 exercises, after mutually
assessing your specific needs and goals.
In mat Pilates, you will be one of a group of
up to 20 people, performing the same exercises,
at the same pace. With a mat class, the instructor
may only be able to occasionally give you specific
instruction, based on your movement, and will
direct the group as a whole. We recommend that
you only do mat classes if you are without injuries
and are relatively fit and pain-free. Since there
is no apparatus in a mat class, you will look
to your own body to create resistance, an amazing
way to connect with and strengthen your core.
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Can I start with Pilates
mat classes?
Yes, you can start with Pilates mat classes,
as long as you have a healthy, injury free body.
If you have injuries, we recommend that your first
lesson be a private one.
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What is the difference
between Pilates and other forms of abdominal training
techniques?
Pilates focuses on strengthening the deepest
layers of abdominals which form a corset around
your torso, while other forms of abdominal training
focus only on the superficial layer of abs.
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How does Pilates differ
from yoga?
Joseph Pilates was inspired by both eastern and
western forms while developing his method, so
there are many similarities. The breathing is
different, and you are asked to pull your stomach
in rather than allowing it to fill with breath.
Pilates is also movement, rather than the holding
of postures that is yoga.
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How do I choose a Pilates
instructor? How do I know if they're good?
You will know if a Pilates instructor is good
if they are big on positioning. Some instructors
will do workouts along with you instead of checking
your positioning, which could be a preferential
thing. You might prefer to not have someone hovering
over you. However, because positioning, concentration,
and breathing are so important to getting the
results you want, having an experienced instructor
helping you is crucial.
As with anything, ask around. Read information
about the Pilates exercises, and try instructors
on for size. Some gym Pilates programs are excellent.
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Will Pilates tighten
my abs?
Yes. Pilates will tighten your abs. Unlike standard
gym "crunches," the Pilates exercises
will tighten and strengthen all of your torso
muscles, not just the center abdominal muscles.
Also, with standard crunches, you're most likely
doing upper-ab work, neglecting the very important
lower-abdominals.
After my first pilates session, I was sore all
over for the first two days. The interesting thing
is that I was sore from my upper thighs all the
way through my chest. The key to a good Pilates
workout is positioning.
A good instructor will help you ensure that you
have good form and are performing the exercises
correctly. Just like with weight lifting, good
form is more important than number of exercises
or number of reps.
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Can Pilates be performed
every day, or should you let your body rest for
a couple days in between sessions?
All good training programs should follow the
principles of training which means that variety
should be incorporated into your daily routine.
A part of a good routine should also consist of
rest to allow your body to recover from the intensity
of that training. Depending on your fitness level
will depend on the amount of time needed to recover.
A good rule of thumb would be to work one day
and rest on the alternate day. You only need to
do Pilates 2 – 3 times per week depending
on your fitness level, therefore the other days
in the week are best left to cardio vascular exercise,
other forms of strength training or a combination
of activities.
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Can an obese person do
Pilates?
Yes, as anybody you can improve your strength,
posture, alignment and in general your well being
through a personalized exercise program. Promoting
self acceptance and love yourself attitude is
the responsibility of the fitness professional.
My experience as a personal trainer that works
with post-rehab and in particular obese, has been
that modifying the Pilates Mat exercises and using
props (wide bands, exercise balls specially chosen
for this purpose) helps those that are overweight
to find themselves able to participate in a group
exercise class, alleviate their lower back pain,
de-stressed their minds by putting all their senses
into their breathing rhythm and muscle engagement.
As Pilates is based on Yoga, it focuses on your
inner self, promoting self acceptance and therefore
helps you to control your anxiety level and becoming
stronger in mind, body and as a whole human being.
To really get a good balance exercise program
you need to cross-train, by adding aerobic (cardio
vascular) work to your program, it may be water
aerobics if a pool is available in a non-judgmental
setting plus a low impact, high intensity aerobic
activity to burn the excess of fat. How much and
how often you should exercise will have to be
customized by your fitness advisor depending upon
your personal goals and doctor's recommendations.
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How is Pilates different
from other exercise programs?
Each exercise in the method emphasizes the strengthening
of the “Core” region – abdomen,
lower back, inner/outer thighs, and buttocks.
Pilates focuses not only on strengthening, but
lengthening and toning your entire body at the
same time without adding bulk to your muscles.
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I’ve had injuries
and physical problems in my lifetime. Can Pilates
help me?
Yes, definitely. The Pilates method of body conditioning
has a long history of helping people with previous
and current injuries. During a private session,
a certified instructor can give such an individual
and customized workout to help address these issues.
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Do men participate
in Pilates?
Yes!!! The Pilates method was designed by a man,
Joseph Pilates. Everyone from professional athletes
to football players and also the regular guys
currently reap the benefits of Pilates.
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How soon after I start
Pilates will I see results and feel a difference?
Individual results will vary, but after one session,
you will experience a heightened awareness of
your body, particularly your posture. You will
also notice a significant improvement in your
flexibility and mobility. With consistent practice,
you will gain increased strength in your “core”
and be well on your way to achieving true mental
and physical fitness.
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When I look at someone
doing Pilates, it doesn’t seem vigorous
enough for me. Can Pilates give me a good workout?
When most people start Pilates, there’s
a lot of new information for the body to learn,
so you probably won’t get an aerobic workout
at the beginning. Pilates can be aerobic at the
intermediate and advanced levels when the movement
patterns become more familiar. Also, Pilates combines
stretching and strengthening, using springs and
your own body weight as resistance This may appear
easier than other forms of exercise, but you actually
work harder and more deeply through the muscles.
Our best advice is to be patient while your body
adapts to something foreign.
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I have a bad back.
Will I be able to do Pilates?
Although you should always consult your physician
before starting any fitness routine, a Pilates
workout is gentle and controlled with no sudden
jarring actions. It is therefore more important
that you work with a qualified instructor to ensure
that you are doing the movements correctly. An
experienced instructor will be able to modify
the exercises to accommodate your limitations,
continually challenge you within your range and
monitor your improvements. If you commit yourself
to a consistent workout schedule you will certainly
feel results.
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If I'm doing pilates,
should I still do my regular workout?
Pilates is a musculoskeletal conditioning program.
In combination with some kind of cardiovascular
exercise (walking, running, aerobics, aqua fitness,
etc.), it's all you need. For people who reach
advanced levels, they can actually elevate their
heart rate with Pilates workouts.
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How is Pilates different
or better than weight training or other resistance
exercise?
- pilates is three-dimensional (i.e. exercises
can be performed using all movement planes)
- spring resistance more closely resembles muscular
contraction
- emphasis on concentric/eccentric contraction
for injury prevention
- Pilates is customizable for special needs
- in pilates exercise, emphasis is placed on
rebalancing muscles around the joints
- pilates corrects over-training and muscle
imbalance that leads to injuries
- pilates emphasizes balancing strength with
flexibility (for injury prevention and more
efficient movement)
- Pilates leads to an improvement in posture
and body awareness.
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Is it safe to do pilates
during pregnancy?
Note: The following information should NOT be
substituted for medical advice from your doctor.
Please consult your physician for information
on what will be appropriate for you during your
pregnancy.
The available information on pregnancy and exercise
can be very confusing – even conflicting.
No two women's bodies are the same, and this is
especially true during pregnancy. There are workouts
that are quite appropriate for some people during
pregnancy and not for others. During a normal,
healthy pregnancy, moderate exercise is safe for
the fetus. Exercise is also said to prevent varicose
veins, hemorrhoids and low back pain and helps
to boost self esteem, maintain fitness levels
and prepare the body for the physical demands
of motherhood.
A woman's body goes through many changes during
pregnancy and exercise must be adapted and modified
as the pregnancy progresses. The beauty of Pilates
is that it can be individualized for anyone's
ability. Workouts and schedules during the first
trimester may have to be adjusted around fatigue
levels. Over the course of the pregnancy the demand
on the abdominal muscles should be decreased.
During the second trimester these muscles become
stretched out, and some women experience diastases
recti (separation of the abdominal muscles). With
reduced abdominal support there is a greater risk
of injuring the lower back. Further, due to hormonal
changes during pregnancy, the ligaments surrounding
the joints become lax, leaving them loose and
vulnerable. For this reason, you should be careful
not to overstretch. It is important to continue
strengthening and rebalancing the muscles around
the joints – supporting the body as it goes
through postural changes related to pregnancy.
Today many guidelines for pregnancy indicate
that after approximately the 16th week of gestation
the supine position (lying on your back) should
be avoided as the maternal blood supply and subsequently
the fetal blood supply may be affected. In the
second trimester, positioning must be adjusted
and small equipment (particularly the Spine Supporter)
combined with the Matwork exercises becomes very
useful. As well the possibilities offered by the
Reformer, Cadillac and Stability Chair are helpful.
Of course, drinking lots of water, avoiding overexertion
and overheating are always important.
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Who was Joe Pilates?
Joseph H. Pilates, born in 1880 in Germany, was
a sickly child who devoted himself to overcome
his physical limitations. After studying Yoga,
meditation, and the exercise regimens of the ancient
Greeks and Romans, by age 14 he had mastered gymnastics,
skiing, and skin diving. At the age of 32 he traveled
to England where he became a boxer, a circus performer,
and trainer of detectives in self defense. At
the outbreak of the First World War, he was interned
with other German nationals. During this period
of confinement he taught fellow prisoners his
growing system of mind/body development. During
the latter part of the war he worked as a hospital
orderly on the Island of Man, where he fashioned
his first exercise equipment out of bedsprings
and other available parts. Using this make-shift
apparatus, the prototype of what was to become
the Cadillac, he helped rehabilitate patients
from injuries and illnesses. Following the war,
Joe returned to Germany where he continued to
develop his fitness system. But as politics in
Germany were not to his liking, he immigrated
to the United States in 1923 and established the
Pilates studio in New York with the assistance
of his wife Clara. Joe remained active training
until his untimely death in 1967 at the age of
87.
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Why is Pilates unlike
other exercise programs?
Unlike conventional exercise programs, Pilates
focuses on developing the deep, stabilizing muscles
of the body: the transverse abdominis (deepest
ab), the spinal erectors, and the deep gluteals,
among many others. These are postural, stabilizing
muscles that enable the movement muscles to do
their job. Imagine what would happen if a stabilizing
muscle were too weak to effectively do its job.
Another muscle would have to take over. Take the
deep gluteal muscles (beneath the gluteus maximus),
for instance. If they are de-conditioned, the
hamstrings are forced to take over stabilizing
functions they were never designed to handle.
Therefore, the hamstrings become tight, and extremely
resistive to stretching. In fact, you cannot solve
the problem by stretching, because the underlying
cause is not addressed. To free the hamstrings,
you must strengthen the gluteals. The hamstrings,
since they are no longer required to act as pelvic
stabilizers, can now move more freely and are
much more responsive to stretching. Pilates, then,
conditions you 'from the inside out,' by uniformly
developing all the key stabilizing muscles of
the body. As a result, your posture improves,
aches and pains go away, and you develop a graceful
ease of movement that other people are likely
to notice.
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If I practice Pilates,
what results am I likely to experience?
Here are some specific benefits most regular
Pilates practitioners experience:
- increased core strength and stability
- longer, leaner, more flexible muscles
- increased strength without bulk
- improved posture
- enhanced ease of movement
- heightened body awareness
- improved sports performance
- improved balance, coordination, and circulation
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Can't I learn and do
Pilates on my own?
Yes, there are many good books and videos available
for home learning. However, all these resources
have one limitation in common: they can't give
you feedback concerning your performance of the
exercises. Pilates entails movement patterns and
stabilization techniques that are not intuitive
for most people. You may think you are doing a
picture-perfect roll-up, for instance, but have
you properly engaged your deep abdominal muscles
to create a girdle of strength and protection
around your lumbar vertebrae? As you roll up and
back down are you extending through your heels
to help take you out of your quads and hip flexors?
Have you stabilized your shoulder girdle by dropping
your shoulders down? In every case, do you initialize
the movement from your central core, rather than
from your shoulders? These are examples of distinctions
that a well-trained Pilates instructor will help
you learn and experience in your own body. By
all means, practice Pilates at home, but get started
with a basic matwork class, or better yet, a few
private sessions. This instruction will pave the
way for a much more satisfying home practice of
Pilates.
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Is the matwork enough,
or do I need to train on the equipment too?
Matwork is the Pilates method in its purest form.
This is what Joe did, and trained other people
in, before he invented the reformer, cadillac,
and the other pieces of equipment. One school
of thought is that the equipment exists to support
the matwork. If you can do the matwork, you don't
need the equipment. That viewpoint is correct
to a point, but only for some people. Seriously
de-conditioned people and rehab patients require
the assistance of the equipment springs to guide
them through movements they could never do on
their own. Conversely, highly conditioned people
use the equipment for their resistive features
to challenge their bodies beyond what is possible
with matwork alone. If you are a reasonably fit
individual, your focus should be to learn the
matwork. But get some equipment training to supplement
the matwork. It will add a great deal of interest
to your training, and it will deepen your understanding
of the work.
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Is this good for back
pain?
Absolutely. The combination of increased strength
in the abdominal girdle (including the often ignored
transverse abdominis) and back muscles, improved
range of motion, and heightened body awareness
are the critical ingredients for overcoming back
pain. This is the core of our program.
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What about osteoporosis?
Our program meets all the criteria of an exercise
program recommended for those with osteoporosis
including the aspect of weight bearing movements.
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Can I still work out
if I am injured?
Yes. We tailor the work to each individual's
needs. The nature of this method allows the neutralization
of certain areas of the body while exercising
others. Due to the gentleness of the apparatus
and of the exercises themselves this method is
ideal for gradually working back into a functional
state.
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Do I have to be an
athlete or dancer to participate in Pilates?
No. This method is for anyone and everyone. We
have clients ranging from 11 to mid eighties,
from fit to injured, and from the general public
to professional athletes and dancers, both men
and women. Although this method has had a great
impact on the dance community since the mid-1920's
it was never intended exclusively for dancers.
Joe Pilates himself was not a dancer and worked
with a wide range of people.
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Is this work stressful
on the joints?
No. Pilates is generally known as a gentle and
user friendly form of conditioning. Many of the
exercises can be performed in a non weight-bearing
mode. Stress can be completely alleviated from
the spine, pelvic girdle, knees, shoulders, and
other joints.
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Will Pilates help me
bulk up?
There are no Pilates exercises that will enable
you to gain bulk. You might find definition, but
definitely not bulk.
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How do I get started?
You could begin with a private lesson and then
choose a suitable Pilates Personal Program, working
in the comfort of your own home. As you become
familiar with the movements you could then either
join a group class or continue working by yourself
if there is no teacher in your area. If you are
lucky enough to live near a studio you may have
the option of exercising on specialised equipment.
As you become stronger you can progress to more
challenging Pilates exercises.
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Will Pilates help my
sport?
Pilates is now practiced by the New Zealand All
Blacks, the England Rugby and Cricket Teams, Premiership
Football Teams and many other sports people. There
are specific Pilates Personal Programs for various
sports and each program is designed to improve
your fitness level and to help keep you injury
free for longer.
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Should I consult my
physician before taking classes?
It’s always a good idea to consult your
physician before beginning a new exercise program.
Also, if you’ve never exercised before,
if you’re pregnant, or if you have other
health concerns, please make them known to one
of our staff members so we can advise you as best
as possible
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I’ve heard of
the Reformer and Cadillac. What are these things
and what do they have to do with Pilates?
Many people have heard of the mat or floor work
developed by Joseph Pilates, because most of the
books, videos and classes offered cover this specific
version of the Pilates’ method of physical
conditioning. Although it is agreed that originally
Pilates developed the mat work as the basis of
his philosophies on physical conditioning, the
apparatus he developed later in his career has
proved to be an indispensable part of practicing
and understanding the method. The Reformer, designed
with a moving carriage, springs, straps, and adjustable
foot bar allows clients to perform exercises lying
prone, supine, sitting and standing. The Cadillac,
which is also known as the Trapeze Table, is a
large apparatus with poles, springs, push through
bar, roll down bar, trapeze strap, and woolies.
This piece of apparatus was created to address
specific rehabilitative and alignment needs, as
well as to assist in stretching and understanding
symmetrical movement, thus transitioning the body
through plateaus. The Chair, one of the most challenging
pieces of apparatus, is normally used as an addition
to your regular Pilates exercise recommendations,
but can also be used as the sole piece of equipment
during a session. Other additional pieces of apparatus
include the high barrel, the spine corrector,
the barrel system, magic circles, the foot corrector,
the ped-o-pul, the orthopedic ball, and other
small bands, balls and weights.
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Will Pilates help me
to lose weight?/ Is Pilates an aerobic exercise?/
How long will it take to see results?
Pilates in and of itself is a form of anaerobic
exercise. Weight is lost through a simple equation,
that is, expend more energy than you consume.
Pilates increases strength through lean muscle
mass. Muscle consumes more calories at rest than
adipose tissue. Pilates may also inadvertently
help you to lose weight by increasing body awareness,
and control. With awareness and control, you may
become more careful with what you consume and
when you consume it. Weight loss, however, is
not universally accepted as a result of Pilates.
On the other hand, Pilates himself said, in reference
to practicing Pilates, “you’ll feel
better in 10 sessions, look better in 20 sessions,
and have a completely new body in 30 sessions”.
To put this statement into perspective, any movement
program that is practiced regularly (at least
3 times per week) will offer benefits after 30
sessions. The focus of Pilates should not be about
aesthetics alone. Those individuals who have started
the program at SEA and have enjoyed all the benefits
are those who have approached the method as a
part of their lifestyle, instead of just a quick
fix.
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Am I too old (young)
for Pilates?
If you are over the age of 12, there is a benefit
that you can experience with a Pilates program.
For those younger than 12 we do offer a youth
Pilates class specifically designed for the changing
musculoskeletal system of children that age. We
also have clients who are in their 70’s,
my mother was 70 when she started and trained
with me for 2 years before moving away.
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I have chronic back
pain and returning flare-ups of old injuries,
can Pilates help? / I was recently injured. I
heard Pilates was a form of rehabilitation, will
it work for me?
Pilates is a wonderful rehabilitation tool. Because
Pilates teaches re-programming of the entire musculature,
it can be as gentle and simple as is required.
Pilates redevelops strength, stability, balance
and symmetry to areas of the body, which may have
been misaligned due to an injury. If you have
been recently injured, it is recommended that
you first obtain a release from your physician
or preferably a specialist, to participate in
the Pilates Exercise Program. (Note: As a precaution
for all of us, SEA requires a signed doctors release
indicating that you are cleared to engage in the
type of physical activity experienced in a Pilates
program before you may participate in our classes
or individual sessions.
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