FAQs
Frequently Asked Questions
What's Your Question?
What are the principles of a STOTT Pilates
session?
How is Pilates different from other
exercises?
What is the difference between Pilates and Yoga?
How often can I do Pilates?
When can I expect to notice results (and/or
lose weight) from doing Pilates?
What are the benefits of doing Pilates?
What is the difference between an
equipment-based class and a mat-based class?
Where should I start - on the mat or on the
reformer?
Can I drop-in to a mat class?
Can the Pilates reformer replace strength
training?
I have an injury/medical condition. Can I do
Pilates?
Can I do Pilates if I'm pregnant?
How do I start?
What should I wear?
What if I have more questions?
Here Are The Answers
What are the principles of a STOTT Pilates session?
These five basic principles provide the foundation of STOTT PILATES˙ and are key to performing the exercises safely and effectively. They help you to breathe effectively and properly position your body throughout the exercises. These principles will help you to become more aware of your core (abdominals, back, hips and buttocks) to gain better results from your workout.
- Breathing
- Pelvic placement
- Rib-cage placement
- Scapular movement
- Head & neck placement
How is Pilates different from other exercises?
Pilates works the body from the inside out, focusing on the smaller, deeper muscles. A well-trained pilates instructor will show you how to feel and connect your core stabilizing muscles before you move. Every pilates movement, when done correclty starts, stays, and ends with your core. That is why it is so important that you learn how to move from your core before you attempt any pilates routine. If you lose the core emphasis, your lose the many benefits of pilates. You are then able to move the body in all planes of motion with control, efficiency and strength, while maintaining flexibility for ease of movement.
Once you are familiar with the basic principles and techniques of pilates you can apply them to many forms of exercises and daily activities. Pilates is a fitness regime for a lifetime!
- 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
- STOTT 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 injury
- Pilates emphasizes balancing strength with flexibility (for injury prevention and more efficient movement)
- STOTT PILATES leads to an improvement in posture and body awareness
What is the difference between Pilates and Yoga?
In some respects Pilates is like Yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires you to move from one static posture to another, STOTT Pilates requires you to flow through a series of movements that are more dynamic, systematic, anatomically-based and can incorporate resistance equipment. The goal with STOTT Pilates exercise is to strengthen the postural muscles while achieving optimal functional fitness.
How often can I do Pilates?
To gain the maximum benefits, Pilates should be performed 2-3x/week. That, however, is not feasible for everyone so I recommend at least 1x/week. Once well-trained, you could do some form of Pilates everyday.
When can I expect to notice results (and/or lose weight) from doing Pilates?
Josepsh Pilates himself said "In 10 sessions you will feel the difference. In 20 sessions you will see the difference, and in 30 sessions you will have a whole new body". Noticing results however, does depend on your lifestyle and habits. If you maintain a healthy diet, consistent cardiovascular exercise, and regularly attend STOTT Pilates sessions (2-3x per week), in my opinion, you can transform your body and physique. Some of my clients have sworn they grew a 1/2 inch doing Pilates! Pilates alone will not make you lose weight.
What are the benefits of doing Pilates?
- Longer, leaner muscles (less bulk, more freedom of movement)
- Improves postural problems
- Increases core strength, stability and peripheral mobility
- Helps prevent injury
- Enhances functional fitness, ease of movement
- Balances strength & flexibility
- Heightens body awareness
- No-impact, easy on the joints
- Can be customized to suit everyone from rehab patients to elite athletes
- Complements other methods of exercise
- Improves performance in sports (golf, skiing, skating etc.)
- Improves balance, coordination & circulation
By participating in a STOTT Pilates program, you can expect an increase in flexibility, mobility, balance, and body awareness, as well as a decrease in back pain/other general pains over time.
What is the difference between an equipment-based class and a mat-based class?
There are different forms of Pilates training; the two most common are Matwork and Reformer.
Matwork Pilates is done using one's own internal resistance to stretch and strengthen the muscles. Because there is no need for specialized pieces of equipment or additional training for the instructor, the cost of a matwork session tends to be lower than a reformer session.
The Reformer helps one establish torso stability and postural alignment while working peripheral limbs through full range of motion. There are adjustable springs, straps, cushions and other small pieces of equipment that allow for progressive resistance, which helps to lengthen and strengthen the muscles.
The biggest difference is that matwork, once learned properly, can be done anywhere by oneself (the beauty of it). The Reformer will always require a trained instructor to be at a client's side for safety and effectiveness. The training for the Reformer is extensive as is the equipment, and therefore the cost difference. A Reformer workout will add resistance to your routine and can correct muscular imbalances better than a mat routine would.
Since Pilates has gotten so hot over the past few years, most people think that it's just the matwork and should be easy to do at home along with a video. Unfortunately, that same audience is probably missing a big piece of the puzzle. Without trained instruction it is very easy to hurt yourself, or totally miss the picture. A well-trained Pilates instructor will teach you not how to move to feel something but how to feel something before you move.
Where should I start - on the mat or on the Reformer?
I usually recommend that you come and try a session first so I can explain Pilates to you, do a postural analysis, review the basic principles, and give you an opportunity to try the options available. From there, you can get an idea of which workout would best suit you.
Can the Pilates reformer replace strength training?
On a Pilates Reformer, you are working with resistance, and your own body weight acts as resistance as well. Some of the benefits of working on the Reformer include:
- Increased core strength, flexibility and mobility
- Better balance and body awareness
- Spinal lengthening and posture
- Heightened neurological coordination
- Increased joint range of motion
- Correction of over trained muscles groups
- Better mind/body connection
Pilates Reformers are great for stretching, strengthening and streamlining your muscles without building bulking or stressing your joints. You can get a total body workout on the Reformer and perform rehabilitative exercises. A Pilates Reformer is also great for athletes and, depending on the accessories of the Reformer, it is also great for a cardiovascular workout with the jumpboard.
Whether the Pilates Reformer will replace strength training or not depends upon your fitness goals. I don't think one should replace the other as they both have great benefits and can be done together. You can get a variety of movement from both strength training and the Reformer, and you can also be muscle specific with both. If you wanted to prepare for a fitness competition or something similar, then I would add in strength training with free weights or machines on top of a Pilates workout. If you are looking to simply tone up without bulking up, or if you are working on injury recovery and improving posture while gaining core strength, a Pilates Reformer workout a few times a week is perfect.
Can I drop-in to a mat class?
Yes, but mat work experience is preferred. Please call ahead to reserve a space.
I have an injury/medical condition. Can I do Pilates?
Yes, but as with any medical condition or injury, it is vital that you have consulted your physician prior to starting any exercise program. STOTT Pilates is a very safe and effective method of training. A qualified instructor can train a person recovering from an injury or with a medical condition. Look for a STOTT Certified Instructor who has completed the Injuries and Special Populations course. A STOTT Pilates workout is gentle and controlled with no sudden jarring actions. 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.
Can I do Pilates if I'm pregnant?
Yes, with prior experience. It is best that you discuss your pregnancy with your physician and instructor to develop a safe and effective workout throughout the course of the pregnancy.
If you have never done STOTT Pilates before conceiving, it is recommended that you wait until after delivery and your six-week check-up before beginning.
How do I start?
If you are recovering from an injury, please consult your physician first. Otherwise, just call to book a consultation.
What should I wear?
Please wear comfortable exercise clothing (may be loose fitting but not bulky), socks or barefoot only. Tights or yoga pants with a form fitting tank top of t-shirt work well.
What if I have more questions?
Please don't hesitate to contact us.
Email:
lynne@pilateswithlynne.com
Phone: 207-650-2006