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Frequently Asked Questions
What is
Stott Pilates?
Developed by former professional dancer Moira Stott-Merrithew, with
input from sports medicine professionals, Stott Pilates is a
contemporary, anatomically-based approach to Joseph Pilates' original
exercise method. Its exercises safely deliver optimal strength,
flexibility and endurance, without adding bulk. This stress-relieving
method can be performed on a mat or using dedicated Stott Equipment.
What is the difference between the Stott Method and other Pilates
techniques?
Unlike the original series of exercises, Stott Pilates incorporates
modern exercise principles, including contemporary thinking about spinal
rehabilitation and performance enhancement. For example, unlike the
original approach, which promotes a flat back, Stott exercises are
designed to restore the natural curves of the spine and rebalance the
muscles around the joints. They also place more emphasis on scapular
stabilization. As well, there are more preparatory exercises and
modifications to make the method safer and more effective.
What are the benefits of Stott Pilates?
What are the principles behind
Stott Pilates?
Stott Pilates improves core strength and balances the muscles around the
joints, improving the way your body functions, looks and feels. It
focuses specifically on:
-
Breathing
-
Pelvic placement
-
Rib-cage
placement
-
Scapular
movement
-
Head & cervical
spine placement
Is Pilates like yoga?
In some respects Pilates conditioning is like yoga. Both are considered
mind-body type methods of movement; both emphasize deep breathing and
smooth, long movements that encourage your muscles to relax and
lengthen. The difference is that while yoga requires moving from one
static posture to the next without repetitions, Pilates flows through a
series of movements that are more dynamic, systematic and anatomically
based. The goal with Stott Pilates exercises is to achieve optimal
functional fitness.
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
-
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.
Will I grow taller by doing Pilates?
Much of Pilates exercise is mind-body conditioning which requires you to
look within, focus on your breathing, and feel the subtle differences
within your body. Many people come to a very meditative state while
doing Pilates, and therefore will grow mentally and spiritually over
time through this type of exercise. There are also incidences where by
strengthening the abdominal muscles people have learned to maintain
their stretch and thereby are measurably taller.
Physically, many people have been known to actually get taller by
working out consistently. By emphasizing posture, you learn to stretch
your spine through Pilates, and by strengthening the deep abdominals to
support the rest of the body you learn to maintain your height
effortlessly. The most impressive results are those reported by people
who have slouched most of their lives and after a few months of
practicing Pilates they are able to stand up much straighter, and are
therefore measurably taller. However, even people having studied dance
consistently for years before beginning a Pilates program, have noticed
an increase in their heights over time.
What kind of results can I expect to see from doing Pilates?
You can expect to lose inches, increase flexibility, mobility, balance,
and body awareness, as well as decrease in back pain/other general
pains.
How long will I have to do the workout before I see results?
The average active person, doing 2-3 classes per week should see some
results within 10-12 classes. This will vary depending on each
individual and things such as the number of classes a person takes each
week, whether they are private or group classes, whether they
participate in other physical activities, and whether they have any
existing injuries.
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.
Will I get the same results with a mat workout as with a
Reformer/equipment workout?
Mat-based workouts are very convenient and they can be done anywhere.
However, a mat workout will provide no added resistance. A Reformer
workout will add resistance to your routine and can correct muscular
imbalances better than a mat routine would.
If I'm doing Pilates, should I still do my regular workout?
Stott Pilates is a musculo-skeletal 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 Stott Power
workouts.
Is it safe to do Pilates during
pregnancy?
The available information on pregnancy and exercise can be very
confusing - even conflicting. Stott tries to stay on top of the latest
research regarding safety and pregnancy and covers this topic in the ISP
(Injuries & Special Populations) segment of our Certification program.
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 - not to mention
boosting self esteem. The guidelines stated by the American Council on
Exercise are not as hard-and-fast as they used to be. However, research
suggests that no new exercise routine should be started during your
first trimester. As well, you should be careful of over-exerting the
abdominal muscles. During the second trimester these muscles become
stretched out, and some women experience diastasis recti (separation of
the abdominal muscles). With reduced support for the back, you also run
the risk of injuring the lower back. Further, because of the increased
amounts of relaxin and progesterone released in the body during
pregnancy, the ligaments surrounding the joints become lax, which leaves
them loose and vulnerable. For this reason, you should be careful not to
over-stretch. It is important, though, to continue strengthening and
rebalancing the muscles around the joints - still trying to center the
body as it goes through many postural changes due to pregnancy.
Today many guidelines for pregnancy indicate that once you reach the
second trimester you should not exercise in a supine position (lying on
your back) as you may be cutting off oxygen to the fetus even if you
yourself are not feeling dizzy. In general, we teach that it is better
to be safe and not take any chances. In the second trimester we still do
some Matwork courses but we make sure that the upper torso is raised as
it is when using the "Spine Supporter". We then alternate the inclined
position with sitting, kneeling and standing exercises done on Mat,
Reformer and Cadillac. A great piece of the equipment for pregnancy is
the Stability Chair, because it facilitates so many exercises in an
upright position. Of course, drinking lots of water is always important,
and be sure not to over-exert yourself. The beauty of this type of work
is that it can be individualized for anyone's ability.
Why are Pilates classes more
expensive than a gym membership?
At The Pilates Body
Studio, mat classes are limited to a maximum of 8 people and
equipment classes 6 people. This ensures close supervision so that
individual client needs are met.
Stott Pilates comprises more than 500
different mat and equipment-based exercise variations and our method is
based on exercise science. Instructors not only learn how to train fit
individuals but how to customize/modify programs for a broad range of
people (from rehab patient to pro athlete). The training usually spans
over a one year period and involves over 500 hours of training,
including the study of anatomy and apprentice hours.
How long will I have to stay in one level before I can move to
the next level of difficulty?
This depends on several subjective factors: your own level of fitness,
how quickly you grasp the concepts, how often you do the workout
routine, and even how committed you are to continuing. As a general
rule, when you can successfully complete the exercises at one level and
feel that you are no longer being challenged, you are ready to move to
the next level. We strongly recommend you ask your instructor if he/she
feels you should move on.
If I am in good physical condition, can I start with the
Intermediate or Advanced levels?
If you are new to this particular kind of exercise or to exercise in
general, we recommend that you start with at least one private session
before participating in the fundamentals group class and work your way
up. The introductory private lesson will teach you the important
principles about the technique as well as modifications that will allow
you to customize you workout to suit your needs.
About Equipment:
What is a Reformer?
The Reformer is the main piece of equipment used in Pilates exercise.
The Reformer glides forward & backward on rollers and uses springs for
resistance, along with other attachments, for a wide variety of
exercises and positions (i.e. lying down, seated & standing.)
Is Stott Pilates equipment like the equipment I've seen for sale
on TV?
No. Stott Pilates designs and produces top-of-the-line equipment
primarily used in personal training and rehab facilities.
What are the other pieces of equipment used for?
A broad variety of stretching and strengthening exercises are done on
the Cadillac, Chair and Barrels. While the Stott REFORMER is the key
piece of equipment, all of the other pieces are highly versatile and
have their own distinct features and benefits
What are the benefits of this type of conditioning equipment?
Stott Pilates core conditioning equipment is highly versatile. It
facilitates hundreds of exercise variations, is no-impact (and therefore
easy on the joints), allows for modifications for those with
injuries/conditions, allows for three-dimensional movement/conditioning,
and is suitable for a wide variety of clients (from rehab to pro
athlete). It also facilitates balanced strength & flexibility, provides
eccentric/concentric muscle contraction (resistance on the in and out
moves), total musculo-skeletal conditioning (muscles & postural
alignment), and facilitates core conditioning and peripheral mobility.
Why are springs used for resistance instead of weights?
In using springs for resistance, the equipment provides gradual
resistance as your muscles contract, which ensures the muscles are being
worked properly. There is greater resistance at the muscle's strongest
point of contraction & less resistance on the initiation/completion of
the contraction so there is less stress on tendons and ligaments).
How much resistance (in weight) do the springs supply?
Initial tension is 5 lbs. for the first inch of tension (for full
strength springs), and then increases by approximately 1 lb. per inch.
Multiply the number of springs and distance traveled to get approximate
tension in lbs (Most people simply make a note of the number of springs
used per exercise).
Is this equipment good for flexibility?
Yes, Stott EQUIPMENT is excellent for improving flexibility. Flexibility
is a key component of total fitness that has been largely ignored by
other conditioning methods. Emphasis is placed on the eccentric
contraction (lengthening of the muscle) throughout the workout.
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