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What are the principles behind STOTT PILATES?
STOTT PILATES exercise improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. The Five Basic Principles focus on:
Breathing
Pelvic placement
Rib cage placement
Scapular movement
Head & cervical spine placement

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Is STOTT PILATES exercise like 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 moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.

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How is STOTT 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.
  
  

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Can STOTT PILATES Help Me Lose Weight?
STOTT PILATES can be a positive addition to your overall weight loss program. Weight loss occurs when the number of calories consumed is less than the number of calories expended. The most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component coupled with a strength training component, such as STOTT PILATES exercise, and following a balanced diet. Combining Pilates with aerobic exercise also offers additional benefits: greater mind-body connection, improved posture, flexibility and functionality. Pilates will help strengthen, build and tone muscle mass. “Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.” – American Council on Exercise [www.acefitness.org] 2006

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What kind of results can I expect to see from doing STOTT PILATES?
You can expect to lose inches, increase  flexibility, mobility, balance, and body awareness, as well as  decrease in back pain/other general pains.

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How long will I have to do the workout before I see results?
The average active person should see 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
 
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I have a bad back. Will I be able to do STOTT PILATES?
Although you should always consult your physician before starting any fitness routine, a STOTT 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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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. Small Equipment classes, which are mat-based, will provide additional resistance and balance work to your mat routine. A Reformer workout will add spring resistance to your routine and can correct muscular imbalances better than a mat routine would.

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Is it safe to take STOTT PILATES during pregnancy?
The available information on pregnancy and exercise can be very confusing - even conflicting. STOTT PILATES 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). In general, we teach that it is better to be safe and not take any chances. In the second trimester we ensure that the upper torso is raised and inclined. We then alternate the inclined position with sitting, kneeling and standing exercises done on Mat, Reformer and Cadillac. The Stability Chair is frequently used with pregnant clients because it facilitates 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.

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Why are Pilates classes more expensive than a gym membership?
At The Pilates Body, mat classes are limited to a maximum of 6-8 people and equipment classes 5 people. This ensures close supervision so that individual client needs are met. Our classes are small-group personal training sessions. The instructors at The Pilates Body have completed intensive training. The STOTT PILATES Method 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

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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.

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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:

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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.

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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 PILATES V2 Max Plus Reformer is the key piece of equipment, all of the other pieces are highly versatile and have their own distinct features and benefits.

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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.

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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).

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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). 
 
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Is this equipment good for flexibility?
Yes, STOTT PILATES 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.