Pilates Frequently Asked Questions
What about the results? What can I expect?
All Pilates classes will sculpt, stretch and slim out your body in ways that no other modality does. Your clothes will become looser in all the right places and you will stand taller with better posture in all positions. These changes enhance self confidence and self awareness. You will learn to breath more efficiently and expand your lung capacity. The mind may be clearer, since complete focus is on the choreography and breathing. This provides a moving meditation that relieves stress and builds strength. The development of uniform muscles and enhanced core strength and coordination improve any discipline from golf to surfing, team sports or yoga. And yes, for both men and women this will improve your stamina and enhance your sex life!
Will Pilates help me lose weight?
Pilates mixed with aerobic exercise and a healthy diet is the best way to shed weight. Certain styles like jump board may elevate your heart rate scorching more calories. Most studios offer cardio or high intensity interval classes for intermediate students looking to feel the burn and stay in the fat burning zone.
How often should I do Pilates?
Joseph Pilates had a famous saying, known as the "Pilates promise” for new students interested in pursuing his method. He actually used to say if I can fix your injury /problem in three sessions, I will give refund your money!
I would say this is a great outline for commitment and success. Joe envisioned that every morning students would do a basic mat practice to prepare their bodies and minds for the day ahead. Several times a week, they would visit the gym for their apparatus sessions with him or his partner, Clara.
History aside, Pilates is best performed 3-4 times a week to build strength and quickly see results. Many clients alternate mat and apparatus sessions for maximum benefits. This can also help defray the monetary investment as mat is always less expensive than a group or private class.
Others mix group classes with private lessons. Think if it as cross training within the system. Group classes are fun too. There’s a nice energetic and camaraderie that involves working out with other people and sharing the experience.
What should I wear / bring?
Since Pilates involves precise movements, it’s important to wear form fitting comfortable clothing. This allows the instructor to clearly see your body and make necessary adjustments. Because there are springs and moving parts, baggy clothing, loose hair and wild jewelry can get caught in the machines. So, please remove necklaces, long earrings and bring a hair tie.
For your modesty and teacher comfort, I’d also recommend not wearing open shorts as legs go in the air and open wide often, which can lead to unwanted exposure.
Bring a filled water bottle to class. You will be thirsty and not all studios sell or provide filtered water. As with all movement, hydration is key to replenishing your body after during and after exercise.
Do I wear shoes? What about socks?
Pilates is performed without shoes. Each studio has a different policy regarding bare feet. Wearing socks with sticky dots for added safety and hygienic reasons is common and sometimes mandatory. Other studios allow people to choose. I would check with the studio prior to arrival, or you may be required to buy socks at the studio before attending class.
Basic hygiene:
If you are coming barefoot, please make sure you have clean feet since your teacher will be handling them often. Be mindful of others by not wearing excessive fragrance. The same goes for sunblock, heavy lotions, pet hair, etc., Please enter the studio with clean skin and clothing. Our skin is our largest organ so we want it open and clear for sweating and detoxing. Lotion makes you slippery which can lead to accidents and can also damage the equipment.
What is the difference between Mat and Reformer classes?
Mat:
A mat class is pretty much a a date with you, a mat and gravity. The instructor may add props like magic circles, weights and flexi bands. Traditionally you will learn the classic floor work taught in Joseph Pilates books, Your Health and Return to Life through Contrology. Or, you may receive a hybrid mix, including preparatory exercises and modifications or elevations, all based on teacher style preferences and education.
Mat work is challenging, especially if you are new to abdominal work, or if you have injuries. This is purportedly why Joe created the apparatus, to awaken and strengthen the muscles with springs doing spot specific training, before relying completely on the Powerhouse in the mat progam.
Reformer:
Reformer classes are the most common and popular of the apparatus possibilities within a dedicated studio or gym. This is a machine with a sliding carriage with springs underneath it. One side has a fixed foot bar and the other side has risers where the springs connect to pulleys. This amazing design provides assistance and resistance in the gravitational field while being supportive of your spine and maintaining proper alignment. For the end user that results in movements that are balanced and smooth.
What are the movements like?
Much of both workouts is completed lying down. However there are seated, kneeling and standing exercises in both variations. The Reformer provides a supported, postural aligned environment on which to build strength and flexibility. The experience is more forgiving and in the beginning, traditionally easier than the mat work.
Both options focus on controlled movements with 3-10 repetitions. In Pilates, your muscles are working to lift against gravity, with the ultimate goal of strengthening and isolating the right muscles. The goal is to focus on the exercises, connect to your breath and move from your core muscles.
Why Springs?
What makes Pilates so fascinating is the use of springs. The movements follow a flow, lengthening some muscles followed by a contraction of the same. You move from the inside out (core to extremities) and then you come into it again. While you use a group of muscles to resist the tension of the springs you are stretching the opposite muscles with a great increase in terms of flexibility.
The muscle-tendon complex works exactly as a spring: it stores elastic energy while stretched, which is then returned as movement. The use of springs improves the elasticity of the tendons and the muscular efficiency.
Aren’t there other Equipment classes? What’s the difference?
What is a Chair Class?
The Wunda or Stability chair is a smaller piece that looks like a backless chair. Some versions are equip with detachable handles. Since these are smaller and less expensive, many gyms and bigger studios offer these classes combined with mat work. The chair repertoire is challenging and requires many transitions. It is therefore less flowing and there is no arm or leg spring work here, which is traditionally a client favorite. Chair tends to be a health club class for intermediate and advanced students going for the fitness burn. Most exercises are done standing, seated and kneeling with a few lying down on the floor.
What is a Wall Unit class?
This is generally offered at Pilates studios and involves a classic raised mat platform with a half Cadillac conversion mounted to the wall. It allows for movements that are based on the Trapeze table. Here, leg and arm springs are wild and loose which test coordination and build strength by activating fast twitch muscle fibers. The exercises mimic the classic mat work with the spring assistance and resistance in the gravitational field. The roll down bar and push thru bar provide support in different shapes to build core strength and achieve supported spinal articulation.
What is a Springboard class?
A Springboard class involves a wooden mount the size of a yoga mat attached to the wall. There are pairs of eye hooks every five inches for the arm and leg springs attach. The push through bar is not present. This mimics one side of the Cadillac tower versus using both sides like the wall unit. Exercises here are done standing, seated and lying down. Some exercises mimic the Ped-O-Pull, a classic an often underutilized floating piece of equipment.
What is a Megaformer class?
This falls into the Pilates-inspired workout category. It is a challenging, sweaty and intense experience. The classes utilize a machine called a Megaformer which is larger than a traditional reformer and moves in different segments. In these programs, the goal is to isolate and exhaust each section of your body with far more receptions than the classical system. For example, you work the right leg and glute exclusively for several exercises before moving to the left leg and bottom to repeat the same choreography. These workouts appeal to people who feel traditional Pilates is slow or boring, or who really want to feel the burn.
I feel these classes are best suited for those who are really strong and have great coordination. I wouldn’t suggest this workout for someone with an injury, or that is new to fitness. The spine is not stable and supported on the Megaformer, like it is on a traditional reformer. Furthermore, since it is Pilates inspired most teachers haven’t received training in the Pilates method. The education and focus is different, so it deviates from Joseph Pilates complete system. This is a fitness workout and there are usually many more people practicing at once, so there may not be appropriate spotting, adjustments and corrections for students.
General Etiquette:
Pilates is all about focus, so it is important to be fully present when you are practicing. In other words, this isn’t the time for grocery lists, daydreaming or engaging in social conversations. You may look to other students to see the choreography but please don’t compare yourself to others. Always do what is controlled, safe and challenging for you. Listen to your body and have fun. Pilates is and should always be a positive movement experience.
Please don’t engage in conversation with teachers or students in session. It’s disruptive and can be dangerous. Therefore, socializing and scheduling should be handled before your session begins.
Pilates teachers flow from one session to the next, with maybe a five minute break to wash their hands, use the restroom, check their phone, eat a snack, etc. It’s important to give them this break without interruption, so they can care for themselves and prepare for the next class or client.
24 Hour Cancellation / Rescheduling Policy:
This is the global standard for Pilates. If you can’t make your session please give adequate notice so your studio can rebook your spot. Text or email your instructor with changes and requests. This gives you each a record of the interaction.
Most teachers and studios have wait lists and requests from other students that we are trying to accommodate. Please be mindful of this or be prepared to be charged. The 24 hour policy holds you accountable for showing up and practicing, which is the key to providing the results you seek.
Extra help:
If you have in depth questions or need more information, contact your teacher and s/he can respond in their off hours. They may suggest a private to clarify and refine movements in question, and/or refer another class to target specific work or personal goals.
Set up + Cleaning:
You are also expected to prepare your equipment for class as instructed by your teacher. This involves learning the springs and settings as you go. Joseph Pilates taught his students that way and after awhile the workouts were more in an open gym format. This also means that cleaning your station after is required and respectful and leaving it as you found it.
