How Many Times a Week Should I Do Pilates?

This is one of the first questions that I get asked by a new client. In order to see and feel results it's best to do Pilates 2-3 times a week. Pilates is a form of exercise that is a learning process. When a client first comes in for an intro, I inform them that there are three main components that they will be learning about. These are....

1. Learning to do the movements.
2. Learning the muscles used to do those movements.
3. And the breathing.

Most clients that start off will have to give it about 5-6 sessions in order to understand the basic verbal cues and concepts involved in the exercises. The client will first start to feel more stretched out and feel like they are standing taller. After those initial sessions, clients can then begin to concentrate on really working into the muscles since the movements aren't so foreign anymore. One of the last things that will probably connect with a client is the specialized breathing. Every movement has a specific breath attached to it and very time I cue an exhale, the chances of a new client inhaling is pretty probable. It is always the last thing that comes natural....when all else fails....just breathe. Pilates is like any learned behavior. The more you practice it and the longer you do it, the better you'll get at it.

Most clients find that Pilates becomes a way of life and it's not just a workout fad. Pilates requires full concentration in order to do it effectively. People with extreme monkey mind (Me!) often find that their minds become diluted of clutter since they are fully focused on the exercises. There are also limited reps done in Pilates. The goal is to be so focused on your body and muscles that you only 5-15 of one exercise and then we move on to the next exercises. This allows us to work more muscle groups within the hour. Another plus is that within the hour you'll be working out all the muscle groups so nothing is left untouched. The body will be worked and stretched out as a whole.

Keep in mind that the Pilates method has over 500 exercises when used as a total system. Budget is always a factor, I know, but whenever possible clients should be doing mat classes, equipment class and privates. Not participating in mat class because it's too hard is totally lame. Doing only equipment because it's fun, new and exciting will eventually cause a plateau, especially if you are only working on the reformer. There is also a trapeze table, chair and a barrel to consider. Privates, although costly, can benefit individuals that are struggling in certain areas and would like a deeper insight into certain exercises. The occasional private can be a good treat to jump start some new muscles that might not get used in a group class situation.

I also never detour a client from doing other forms of exercise. Joseph Pilates meant for this system to enhance your other activities. If you still like to weight train, go for it! Your form will probably be better. I work like a dog in my Pilates studio so I like to pop down the street for a bikram yoga class to switch things up. I need cardio so I go to the gym and do the elliptical. The more you do...the better your feel.

In the next few blog posts I'll go more in depth into the initial three theories listed above. Until then, go take a Pilates class!

Point of Control

Happy Holidays to All!

So I have to tell all of you that I am totally geeked to be a Pilates Trainer right now! After much blood, sweat and tears about growing the studio over the last few years I was able to finally take a vacation last month (the first in about 6 or 7 years). I think it did some good because after I returned a bunch of new mat class clients jumped on the Pilates bandwagon. It is so weird to have a class full of new people in December!

Since this boom of new people, I thought I'd go ahead and clarify the infamous phrase that I use a thousand times a day.....your point of control. Again, I've taken for granted that my "normal" verbage isn't so normal to my newbies. Take for example the exercise "the hundreds". After I have the client prepare the legs up to the ceiling I usually give the cue "if you are able to advance this exercise, please lower your legs to your point of control". Huh? What's the mean? What's my point of control?

I generally use the imprinted spine when the legs are up in the air (a gently flattened back and pelvis). I tell the client that their "point of control" means to lower the legs down to just that point before you loose that gentle flatness and the back wants to arch and take over the movement. Core work = ab work. Not back strain work. Someones point of control could be lowering the legs a few inches to maybe 45 degrees towards the floor. Since everyone's spine and pelvis sits differently and everyone's flexibility and strength is different, each client will have a different point of control. My super duper lordotic, sway back, duck booty doesn't allow me to do lower my legs to far down in my "hundreds" position when doing matwork. I'm the couple of inches down girl. When I actually get a chance to practice what I preach (Pilates 2-3 times a week) I can get those legs lower to the floor. Until that day, the higher the legs stay to the ceiling the easier it is to keep it in the abs and protect the back from pain. This "point of control" concept can apply to exercises like the hundreds, double leg stretch, double straight leg stretch and bicycle.

Remember, Pilates is all about core strength and in order to achieve this all the exercises should be executed with precision and accuracy. It's not about competing with your mat class neighbor.....even though those advanced clients are quite impressive!

A First Time Experience

Today's blog post is courtesy of Rachel Hunter about her first experience in a Pilates Class.

If I spend one more day on an elliptical or treadmill I will scream so loud I’ll break the mirrors in the classrooms, I remember thinking when I arrived at the gym that day.  Hmmm… speaking of classrooms... maybe I should try one of the classes.  I walked to the main desk and consulted the list of scheduled classes for the day.   Pilates was scheduled to start in 15 minutes.  Perfect!
 
Pilates… pilates what do I know about pilates? I racked my brain for any background knowledge I had acquired regarding it.  Sort of like yoga, but not really; strengthens the core; popular with dancers; and involves the use of a ball… or I am I confusing that with something else? With that much knowledge and forethought I embarked on my first pilates class!
 
The teacher arrived, turned on some soft yet somehow upbeat music, and we were on our way.   After a quick warm-up, we started working the arms.  First observation- exercises are done slowly.  Plenty of time to feel the burn!
 
After a series of exercises targeting muscles I didn’t even know existed in my arms, we moved into strengthening the abdominals.  Second observation: the exercises burn, but cheating results in an exhausted neck! Especially when doing exercises such as “the hundred.” For that reason, it’s better just to work at an individual level. 
 
For the last portion of class, we worked on our lower body.  When we put our feet on top of the ball (I was right, there is a ball involved!) and moved it towards and away from our gluts, I could practically hear my hamstrings scream for mercy.  Then, just as I started to feel like I was understanding what pilates is all about, the class was over.
 
Third observations: After class I noticed that although my body felt like it received a thorough workout, I was not tired! I fact, I felt rather energized.  Fourth observation: I felt like I learned a great deal from the class, however,  I imagine I’ll get more attention and help with form from a small class.  For that reason, I’ll research pilates studios in the area.  Or at least, I’ll try to research a studio if I can ever move my arms again! (They’re tired already!)

For more info on Rachel please visit her at the right writings and name to know.

30 sessions to a whole new body?

Perhaps the most popular quote from Joe is as follows. "In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you'll be on your way to having a whole new body." Pilates Sports Center decided to put Art to the test and track his progress to see if he will have a new body in 30 sessions

Future videos on Arts progress can be seen at Pilates for the People Networking Site.

Six Pilates Principles

Concentration

Pilates is mind-body exercise. Make sure that you concentrate on each movement and how it is done. Concentrate on correct breathing and execution of the exercises in order to obtain real results.

Control

Moving without using control can cause a world of injury to the body. Control each movement by using your mind. Avoid quick, jerky movements that lead to injury. Besides, those types of movements just aren't pretty.

Centering

Remember that Pilates is all about working the core or powerhouse. This is your center....abs, back and glutes. All movements should stem from your center and move outward. Keep that core tight.

Flow

Make the exercises flow. Use the previous principles about your center, control and concentration to achieve a smooth flow with the exercises and avoid those jerky movements.

Precision

Fine tune your movements and use precision when doing them. Remember 5 good reps are more important than 10 sloppy ones. Two things to remember. Quality over quantity! Less is more!

Breathing

Sounds easy doesn't it? Coordinate your movements with your breath. This helps purify the body, increase stamina, reduce stress, dilute the mind of stressful thoughts and most importantly breathing helps execute the movements properly. Don't ever hold your breath. If all else fails.....just exhale.

Remember that practice makes perfect. Pilates needs to be practiced about 2-3 times a week in order to be effective.

Where to Begin?

With the start of a brand new year just around the corner, I have had many people ask if classes will start to pick up with clients making New Years resolutions. Thankfully, I have a wonderful group of dedicated clients that understand the importance of taking class on a regular basis year round. To them, Pilates has become a way of life....not just an exercise fad. If you are planning on starting up with a Pilates program here are a few things to keep in mind.

If you are new to Pilates the best place to start is with private sessions. One on one time is crucial to learning all the different elements in the Pilates method and being able to maintain proper form is important when first learning the exercises. This can also give you an opportunity to ask questions and your trainer can also help you construct a weekly program that will suit your goals and needs.

Pilates is most effective when done 2-3 times a week. Make sure that you vary your workouts with a variety of different classes. Take a mat class, an equipment class and/or a private session. There are over 500 exercises in the method and mixing up the routine will help keep the body challenged. When you stick to just one class like an equipment classes or mat class you tend loose a ton of other exercises that are crucial to the method.

If you can't make it to class for some reason have a few videos on hand and do your workout at home. One of my favorite video series is from "The Method". Precision Toning, Target Specifics and The Lotte Burke Method are on the top of my list for great videos.

Have a happy and healthy New Year!

Have any questions or topics that you'd like addressed in the blog? Feel free to email questions to info@pilatesbarre.com.