Medical questions:
- I am recovering from pregnancy – can Pilates help me?
- Can Pilates get rid of my pain?
- What happens if I have high blood pressure?
- Can the compressions on the muscles be bad for the nerves?
- Isn't squeezing your muscles too tight bad for your heart?
- Can I lose pounds with Pilates?
Teaching Style questions:
- I didn't understand the teacher once when I tried Pilates.
- I felt like a robot when I did Pilates did I do it right?
- I have been to classes and find that I still don't understand where neutral is?
Class costs, equipment, missed sessions and clothing:
- Why do Pilates classes cost more than other group exercise classes?
- What do I need to bring?
- What should I wear?
- What happens if I book a course of Pilates and miss a session?
Learning Pilates:
- Who invented Pilates?
- I have done Pilates before but a long time ago do I need to start again at the beginning?
- I am really fit but have never done Pilates before - where should I start?
- What type of person will benefit from Pilates?
- What Type of Exercise is Pilates?
- How long does it take to learn Pilates and make it feel natural?
- How quickly can Pilates exercises work to make me feel toned and get into shape?
- How often should I practise Pilates?
- If I do Pilates will that be enough exercise in my week?
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Medical questions:
1. I am recovering from pregnancy – can Pilates help me?
Pilates is fantastic for recovering from pregnancy. I usually advise people to come for a one to one session.
Breast feeding can interfere with some of the exercises so your programme will need to be adapted. Usually new mothers struggle to make classes regularly so what I recommend is that they come for a one to one session every month whilst they are breast feeding and then take up classes regularly once they have worked out a proper routine round their baby. Whilst a mother is breast feeding there is usually still quite a high amount of pregnancy hormones that aim to relax ligaments. For this reason it is useful for a mother to practice pelvic floor strengthening and local unit exercises.
For ladies who have undergone Caesarian Section Surgery Pilates offers you the best sequence of exercises for your recovery. Generally, Ladies will have already had their post pregnancy medical check before Emma sees them and have already started performing pelvic floor work and abdominal hollowing. Emma will test the strength of the muscles and develop exercises to suit the individual. Usually it is the same key muscles that are slow to activate after pregnancy and sometimes manual compressions may be necessary to facilitate stability.
2. Can Pilates get rid of my pain?
Pain is a huge subject in the world of therapy and health. Pilates is good for getting rid of pain causes by disused, weak muscles, poor posture or imbalance whether in life style or within the body. If a muscle has been inhibited then Pilates can reactivate it and effectively using low energy contractions build strength into the muscle once again. Deep stabilisers that have been inhibited may need a bit of encouragement to switch on but can be turned on or sequenced so that it improves the timing of its activation for instance the anticipatory effect of the pelvic stabilisers.
Pilates can test the body through a wide range of postures and positions so that a person can identify through movement patterns where pain is coming from. Sometimes pain derives from body mechanics and Pilates instructors are usually pretty good at identifying problem areas. For example, when someone is struggling to complete a move. In this way, an instructor is likely to refer you to another appropriate therapist to enhance your training or get rid of your pain. From time to time an exercise may produce nerve pain especially in an individual who has a large postural correction; scar tissue or injury/illness.
3. What happens if I have high blood pressure?
If you have high blood pressure already and are perhaps on medication then it is essential that your doctor give you permission to do certain exercise programmes. Usually a doctor can easily test your reactions to isometric exercise in their surgery by asking you to perform some simple Pilates techniques and then monitor your blood pressure before and after the exercise. It is generally normal to expect some blood pressure raise after exercise even in a normal individual so it will be up to the doctor to decide whether the blood pressure raise is within acceptable limits. It is even better to monitor and adapt to how you feel during the exercise class and at as Pilates instructors we are always on the look out for over engagements and straining.
Most doctors are happy to offer clear advice on which exercise they prefer you to get involved with and it is always best to follow the doctor's advice.
4. Can the compressions on the muscles be bad for the nerves?
Nerves are being compressed with every move we make. Excessive muscle squeezing at maximum recruitments or applying pressure to the nerves for over a minute in an ischaemic hold can be bad for the nerves and over stretch them or stop them from sliding. Usually a person will feel an uncomfortable pins and needles jangle to suggest that there has been pinching and then alter their position. Exercises are done slowly and individuals are encouraged to communicate with the instructor if anything strange has been felt by an exercise.
5. Isn't squeezing your muscles too tight bad for your heart?
If you already have a heart complaint then it may be bad for you to practise stationary exercises that involve bending and muscle squeezing. However, through life you are going to be doing this naturally and in a Pilates session you should be encouraged not to over engage or strain. It is still not advisable to put yourself at risk and only practise nerve stretches or exercises under the guidance of your doctor.
Generally squeezing your muscles is not bad for your heart if you are not over doing it. Muscles that have been too tight for too long can be bad for blood flow and for nerves as they compress flow so it is worthwhile seeking attention and correction for problem areas. Commonly these are movement muscles that have been underused or pulled out of position such as the muscles at the top of the back around the neck, hip and lower back muscles and leg muscles.
6. Can I lose pounds with Pilates?
It depends on your weight loss programme. Pilates can aid weight loss if used in conjunction with a regular cardiovascular exercise programme and a sensible eating plan.
Pilates can improve the body's respiration efficiency by maximising the functioning of the respiratory muscles which will enhance the bodies metabolism and aid muscle tone. This will give the body the look of being leaner and more sculpted whilst improving strength.
Pilates will not raise the metabolism like cardiovascular exercise, however it will give you an extra focus for the mind and by taking time to visualise how your body is moving and how you want it to look. Psychosomatic connections are visible on hand held EGM machines. For instance, just by thinking about working the pelvic floor an electronic reading was engaged on an electronic muscle reading machine on my training course. Additionally, if you learn to give yourself a bit of time you will find over time that your actions will be directed towards you working forward to your goal. Also by prioritising muscle actions within the body the core muscles should pull on (indirectly through connective tissues) and, improve the strength and tone of larger muscles.
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Teaching Style questions:
1. I didn't understand the teacher once when I tried Pilates.
Pilates teachers speak in a language that is unique to them. Quite technical teachers will talk through body movements using very proper anatomical language and just assume that everyone understands them. In my experience a good teacher will adapt language to make you understand it. Some people relish the anatomical challenge whilst others just like a quiet and simple demonstration. It is common for me to mix my teaching techniques in a class but I am open to anyone telling me what they prefer. It can be difficult if 2 people in the same class like different things so compromise needs to come from everyone.
Will I need to go to classes every week to benefit from the Pilates technique?
It is better to go regularly to classes to get the benefit of progression. The more experienced you are then the easier you will find it to slot back into a class once you have taken a break. I would recommend new comers to complete as much of their 6 week course as possible so they can learn faster.
2. I felt like a robot when I did Pilates did I do it right?
If you felt stiff then you were obviously connecting with your muscles really well but maybe engaging the muscles a bit too hard and over engaging. Remember Pilates teaches us to engage less not more. Beginners will always over engage a little when practising and learning so be patient! Although Pilates aims to return tensile system balance to the body it also aims to take the strain out of tight muscles and improve movement patterns by stabilising joints as much as possible.
If you are restricted by a new postural position and it feels really uncomfortable it is either because:
a) The muscles taking you there are being stretched (too tight) and new ones getting worked are still weak. The instructor will monitor your progress and talk over different ways to achieve a more comfortable working practice.
b) Over tensing and engaging muscles too hard. This is very common, and from time to time I actually need to tell people to relax totally and come away from exercise completely. In these cases, people are performing too much tensing or have exceptionally stressful lives that need to be addressed.
3.I have been to classes and find that I still don't understand where neutral is?
Don't worry. I have been trained to assess your neutral position of the pelvis and take time to explain it to you on the Learner Pilates Course. Many of my clients will need to be reassessed and by having a little bit more control over time at home as compared to busy gyms constant reminders help up to become more confident about our own bodies. Do remember that because of life we can sometimes think that we know where neutral is and still need to be observed by an instructor – that includes me! Proprioceptors within the muscles tendons can be tricked when the body is suffering a trauma of some sort (that includes heavy training!)
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Class costs, equipment, missed sessions and clothing:
1. Why do Pilates classes cost more than other group exercise classes? Pilates instructors have undergone more rigorous training then other instructors on the detail of the muscles around the core and on identifying suitable exercises for individuals. Exercises are therapeutic and progressive and instructors have been taught to plan out their classes to include exercises that could really improve your shape and strength. As classes are organised in small groups deliberately so you can get more attention and time then the cost goes up. There are many different training schools and the standards within these schools can be very different. I have personally attended a variety of classes and learnt from all of the instructors that I have met. Like any subject you will have some instructors that you really like and some that you don't! Cost can be relative to the equipment being used for instance balls, rings, mats, bands, Blocks, Chairs, Barrels and Reformers can all push up costs. As Pilates exercises and techniques are still developing then it is necessary to have an instructor that is keen to participate in on-going training by attending courses, questioning and adapting techniques, and reading updated research materials.
2. What do I need to bring?
All the equipment you require will be provided for you. If you want to bring juices or water of your own then please bring it in a plastic bottle.
3. What should I wear?
You should wear comfortable clothing that allows you to move freely. It is easier for the instructor to see your muscle recruitment if you wear more figure hugging clothes but it is not essential if you are the typical woman that likes to hide under a baggy teeshirt. I recommend wearing socks for hygiene reasons. Always be comfortable in what you wear. If you can lie down comfortably in it then usually it will be fine.
4. What happens if I book a course of Pilates and miss a session?
Catch up sessions are possible but a new block of courses needs to be paid in full. (Sorry this is a common complaint but we have to run a business and the margins are tight). I have had a person miss out on week number 6 and then pay for the next course. In this case she still managed to fit another session by attending two classes in a week.
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Learning Pilates:
1. Who invented Pilates? Read more about Joseph H Pilates by clicking here.
2. I have done Pilates before but a long time ago do I need to start again at the beginning?
I usually find that attending a Refresher class will help jog your memory and wake up those muscle receptors! However, if you are confident with the theory then by all means join a level 1 class or a Management class if you know you are just held back by general weakness. Some new mums who have undergone surgery are very familiar with the Pilates programme but due to the surgery have been forced to go right back to basics with their own fitness level. I do not expect them to need a theory revision and they can go right ahead into the Level 1 class where they can start with basics to strengthen up.
3. I am really fit but have never done Pilates before - where should I start?
The best way to start is to attend an absolute beginners class where everyone starts at the same level. Alternatively book a one-to-one where you will learn the basic principles; you will be able to practise the coordination required and you will get the time to learn which exercises will suit your personal posture at that time.
4. What type of person will benefit from Pilates?
Everyone who has muscles will benefit from Pilates, however, those who have heart problems, or are suffering from other medical conditions may not be able to participate in group classes. Although most exercise will do something great for you learning the theory and better techniques will make you a leader and stand out from the rest. For people who are looking to have a quicker recovery after an illness, trauma or pregnancy then Pilates is definitely the best way to start and move forward quickly. Sports people always have to complete body conditioning exercises are part of their sports specific training programme. It is in their best interest to keep their slow twitch fibres and postural muscles as strong as possible. People who are adverse to sport or hate exercising are less threatened by the non-competitive environment of Pilates and are attracted to the benefit of the gentle exercises.
5. What Type of Exercise is Pilates?
Pilates methodology can be applied to different forms of exercise. Mat Pilates involves the following:
A) Isometric exercise: This is a form of exercise that is done statically and loads different muscles using body weight resistance, compressive forces or some form of resistance. Notably there are some good reasons to take normal gravitational forces off the spine and work horizontally e.g good blood return to the heart; reduction and reverse of strength systems that are too tight and more likely to recruit when standing, or work muscles with a stable sacrum and cranium.
B) Isodynamic exercise: This is a type of exercise that requires slow movement and motion and will actively stretch a muscle and may well apply load as well. It has eccentric loading whilst a muscle is stretched. Muscles involved in daily unconscious activities are also trained. For example, in the breathing motion, towards the end of the breathe in, and towards the beginning of the breathe out, the lower fibres of the internal obliques and the transversus are most active, along with the lateral fibres of the external obliques. These muscles all have little or no flexor action and when they contract they can meet the bodies needs to raise intra-abdominal pressure in times of explosive, or sudden acts. Pressure generated like this can be transferred through the diaphragm to help empty the lungs and to begin the process of refill again. Although, there are obviously many more muscles involved in the breathing process you can start to build a picture of just how important it is to understand the role(s) of every muscle!
C) Stretching: Optional – (on client's permission) Manual massage and compressive techniques are also used by the instructor to treat a muscle that is tight, to stabilise a joint, or to re-introduce patterns of strength back into the body. Additional equipment may be introduced such as chi balls, a rubber ball, a fit ball, a Pilates Ring, Bands, and Blocks.
6. How long does it take to learn Pilates and make it feel natural?
I felt comfortable with Pilates on my second course although I was excited by the information I learned and some of the changes I saw in my first course.
7. How quickly can Pilates exercises work to make me feel toned and get into shape?
Postural Muscles are smaller and can turn on and feel toned immediately. To build and maintain strength that impacts on other muscles can take 3 weeks. A mobiliser muscle can hope to build strength and shape if it follows a program of strength after 6 weeks. I always feel that clients feel a difference between 3 and 6 weeks. How quickly is determined by previous muscle memories and the condition of your health when you start your program. But if you don't start somewhere you will never get anywhere!
For instance, if you are aiming to lose fat then you will still need to follow your weight loss plan combining regular cardiovascular exercise and a proper regular eating pattern of correctly portioned and rationed food groups.
Or if you have been working on body building at the gym then it may be important to determine whether that extra muscle is in balance with the rest of your shape and whether it is serving you well.
8. How often should I practise Pilates?
We recommend you attend three sessions a week at the beginning. Most people attend one group session and will practise homework by themselves daily or 2-3 other times. After you master the technique then core work is suitable to add to your normal gym session or before and after your sports sessions or just as normal practice in your daily routine. Some people get into a morning routine or a night routine of exercises and still enjoy a course of Pilates to top themselves up at periods of high stress or heavy work load, illness recuperation or in periods of high amounts of sports activity.
9. If I do Pilates will that be enough exercise in my week?
No. Pilates by itself is not enough exercise in a week although it is better than nothing. It is always best to have cardiovascular exercise, flexibility and strength loading as part of your program too. Get involved with a sport to make your cardiovascular exercise more fun and get the benefit of coordination, speed, agility and the mind/body connection.
I was placed in a neutral posture but found it impossible to go up hills that straight.
Normally a person will adjust their body's centre of gravity by leaning forward to go up a hill. Naturally with an increased lean then the pelvic will imprint using the oblique stabilisers. I can understand that if you are being taught that you should be upright and straight as much as possible how it is easy to try and do it everywhere.
Sadly, there is only an hour to fit everything into a class and information can get misinterpreted. Pilates is about getting into optimal posture lines in many different positions or shape that life takes us. We don't get the chance to use an incline running machine in the studio which is a shame but practise on the jogger in the gym or find a steep hill and feel how your centre of gravity changes and you will naturally lean forward in a hip hinge movement. So not everything is absolutely straight all of the time - in fact the body works in 3–D movement patterns which Modern Pilates does try to account for. (I bet that has freed up your life!)
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