What is Pilates?
Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body. It is a balanced blend of strength and flexibility training that improves posture, reduces stress and creates long, lean muscles without bulking up. Pilates works several muscle groups simultaneously through smooth, continuous motion, with a particular concentration on strengthening and stabilizing the core (the abdomen, back and pelvic girdle region, sometimes referred to as the “powerhouse”). The focus is on quality of movement rather than quantity, which makes one feel invigorated rather than exhausted after a session. Pilates takes a balanced approach so that no muscle group is overworked and the body works as an efficient, holistic system in sport and daily activity. Pilates exercises can be performed on a mat or on specialized equipment such as a Reformer, Cadillac and Ladder Barrel. |
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Is Pilates just another exercise fad?
This may seem a strange question to ask about an exercise method that was invented almost a century ago and has had a devoted following for many long decades. The answer is No and so is the reason: Because it works. Joseph Pilates always said that his method was 50 years ahead of his time. The current growth in popularity of Pilates is simply the fulfillment of his longstanding prediction. |
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What are the benefits of Pilates?
With regular committed Pilates workouts you can expect to: | • | Tone and build long, lean muscles without bulk | | • | Challenge deep abdominal muscles to support the core | | • | Engage the mind and enhance body awareness | | • | Efficient patterns of movement making the body less prone to injury | | • | Reduce stress, relieve tension, boost energy | | • | Restore postural alignment | | • | Create a stronger, more flexible spine | | • | Promote recovery from strain or injury | | • | Increase joint range of motion | | • | Improve circulation | | • | Heighten neuromuscular coordination | | • | Offer relief from back pain and joint stress | | • | Correct over-training of muscle groups which can lead to stress and injury | | • | Enhance mobility, agility and stamina | | • | Compliment sports training and develop functional fitness for daily life activity | | • | Improve the way your body looks and feels | |
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How Do I Get Started?
You want to start with a private session with an instructor who will discuss and assess your medical history and your exercise goals. You are then guided through a Pilates workout where your physical condition is assessed and a program is tailored to suit your needs. You can continue with private sessions or you can work on your own with audio guide or within a small group class. These sessions are generally 50 minutes and you will continue to be guided, monitored and progressed safely on an individual basis. Your Pilates Instructor will guide you to the appropriate program to fit your needs. |
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What is a Mat Class?
A Mat Class is within a group class setting. During the class you will lie on a mat, sit or stand and learn the principles of Pilates and progress through exercises. The exercises use your own body weight and should be modified for your fitness level and become more and more progressive and challenging as you develop awareness, strength, flexibility, coordination, endurance and strength. |
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What is a Pilates Reformer Classes?
The Pilates Reformer is the main piece of equipment used in pilates. It is spring based and glides on rollers providing an excellent way without hurting the joints while strengthening muscles. To attend a group reformer class you should have at least five (5) Private lessons from a Pilates professional or attended a specially designed Reformer Introduction class. You must know the names of basic reformer exercises and how to adjust Reformer settings on your own. Classes should be no more than 6 people to work in unison with a staff member directing class and assisting in corrections. This class is geared toward those who attend private lessons and want to work out at a steady pace with limited personal attention. |
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What should I to Bring and Wear?
Wear comfortable but snug fitting clothing (Ladies - pants, leggings, T Shirt, Men - bike shorts with shorts and T Shirt). For hygiene requirements, please bring a small towel and clean socks (preferably socks with non-slip on bottom) - you don’t need gym shoes. Please do not where perfumes or oils. If you are attending a Pilates Mat Class I would recommend that you bring your own mat. Having your own mat will also allow you to work out at home.
Cell-phones need to be switched off at all times! |
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What age group is Pilates for?
Pilates can be beneficial for all ages, fitness levels and body conditions. Pilates is still popular with dancers, gymnasts, athletes and others in their physical prime but it is equally suitable for almost any age. Indeed, one of the beauties of Pilates is that we tailor it to suit each person, age and physical condition. Older clients should ask medical advice before taking up Pilates and start slowly. Many people, however, do Pilates into their eighties and nineties. A properly tailored Pilates program is one of the best-known ways to ward off the infirmities of old age. |
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Is Pilates mainly for women?
Far from it. Pilates, after all, was invented by a man, Joseph Pilates, originally for his own benefit - and was only later adapted for women. Men, tend to be less flexible than women; therefore, need Pilates even more. There are countless athletes and celebrity devotees of Pilates, from Tiger Woods, Calvin Johnson, Koby Bryant to Hugh Grant, Martin Amis, Anglelina Jolie. The numbers are ever growing. |
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What’s better, mat or equipment Pilates exercises?
It’s not a matter of one being better than another. The fundamental Pilates workout can be performed on a mat alone, and great results can be achieved through beginner, intermediate and advanced moves. However, the various equipment pieces such as the Reformer, Tower and Chair incorporate light spring resistance that works like concentric and eccentric muscle contractions to safely sculpt tone and stretch the muscles. The various Barrels provide support that allows you to safely manipulate your body to stretch and engage muscles otherwise challenging to isolate. Smaller Pilates equipment pieces such resistance bands, circles and balls also provide an element of variety and focus to a Pilates regimen. |
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How often should I do Pilates?
Try to work out 2-4 times a week, taking a day off in between sessions to rest or enjoy some kind of cardiovascular activity (walking, bicycling, swimming). This kind of regular, consistent practice will help you make the mind-body connection and integrate the various Pilates principles (list). You should start seeing and feeling results in about 10 to 15 sessions. |
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What should I look for in a Pilates instructor?
Ideally your Pilates instructor should be certified through a comprehensive training program, one comprised of lectures, observation, practice, hands-on apprenticing plus a written and practical examination. This level of training is especially important if you are going to be working out on any of the specialized Pilates equipment - some courses only cover mat exercises while others educate trainers in the full range of apparatus. Find out if your trainer is educated in handling clients with specific injuries or body conditions that might warrant a modified approach. A professional Pilates instructor should keep up with the latest developments in exercise science, choreography, small prop usage and more through continuing education workshops. Any background or teaching experience in other movement disciplines such as dance, aerobics or yoga is also a plus. A professional instructor should make good use of visual, verbal and tactile cueing to ensure students are exercising with proper form and technique. Whether you are working out in a group setting or one-on-one personal training, make sure your Pilates instructor is confident, knowledgeable, responsive and personable so you can have a safe and effective experience. |
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Can I get an effective workout with Pilates iFit Program?
Absolutely. iFit by BodyAccess is an audio assisted workout that will take you through the pilates exercises moves step by step to ensure an effective workout. Such program is customized to your goals and can be done at home or in the Open Studio. |
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What Can I get an effective workout with Pilates iFit Program or videos?
Absolutely. iFit by BodyAccess is an audio assisted workout that will take you through the pilates exercises moves step by step to ensure an effective workout. Such program is customized to your goals and can be done at home or in the Open Studio. |
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What kind of group classes are offered at BodyAccess?
Group mat class: This is a great way to get started and learn your pilates principles in a group setting. The atmosphere is fun, energetic and non-intimidating. Go at your own pace to progress safely and effectively. Great focus on strengthening the core. Small props are used to add variety and resistance. Group Reformer class: BodyAccess offers the most economical approach to group reformer. Our classes are small enough for personalized attention yet give the client access at low prices. Private one-on-one session: A personal training session is the most effective way to learn, practice and perfect your Pilates performance. The instructor devotes undivided attention to your specific needs and develops a custom program for optimum results.
Pedal: Group cycling classes focused on a cardiovascular workout. Go at your own pace and be guided by our premier instructors. Fun and effective way to lose weight and stay heart healthy. |
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Is Pilates the only kind of exercise I need take?
No, you should also take some form of aerobic exercise, such cycling, walking or swimming – non-impact which will not place stress on joints and ligaments is highly complementary to pilates. |
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Will I lose weight through Pilates exercises?
In essence, Pilates exercise is not typically a cardiovascular workout; however, pilates builds muscle tone which burns more calories. BodyAccess also offers special reformer classes which do act as a cardio workout. All combined, pilates will certainly help you to lose weight. Pilates exercises help strengthen, sculpt and tone the body while building long, lean muscles and will take inches off your body. Whether the number on the scale goes down or not, you will look and feel better through continued Pilates practice. |
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Why is Plates considered a mind/body conditioning program?
Pilates requires precision, control and concentration in order to create movement that is fluid, easy and rewarding. Unlike some workouts, Pilates requires you to continuously think about what you are doing. As a result, you’ll find your Pilates workouts absorbing and even rejuvenating. It may be the one hour of your day when you’re able let go of everything except the present moment. |
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What kind of results can I expect?
Practicing Pilates on a regular basis will help you to achieve a healthier body and mind. You will lose inches, improve your posture and relieve stress and back pain. You will feel and look stronger, longer and leaner. Functional and athletic movement will feel fluid and controlled. Physically you can expect to: | • | Create longer, leaner muscles | | • | Increase mobility and flexibility, especially in the low back, shoulders, and hips | | • | Improve balance and coordination | | • | Decrease back pain and stiffness | | • | Improve your posture | | • | Achieve a flatter stomach | | • | Shorten recovery time following strenuous activity | Mentally you can expect to: | • | Gain body awareness | | • | Improve focus and stimulate the mind | | • | De-stress the body and mind | |
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Can I do Pilates if I’m pregnant?
Always ask your doctor for permission to exercise. BodyAccess offers special classes and individual training fro pre-natal exercise. Pilates is known to help with labor and delivery, relieve back pain and expedites the recovery of post-natal strengthening. |
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I have a back problem – will Pilates help me?
If you have any sort of back or joint problem you should always check with your doctor or specialist before embarking on any new exercise program. However, Pilates is recognized as being of particular benefit to many back problems. By using and developing the strength of the deep abdominal muscles, the supportive spinal muscles, the muscles of the pelvic floor and the stabilizing muscles of the upper back and shoulder area, you will learn to correct your posture, reduce strain and stress and realign the body. Your back will get stronger and your pain will gradually reduce. Many osteopaths, physiotherapists and doctors now recognize the benefits of Pilates based exercises and recommend the technique to their own patients. |
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How does Pilates differ from yoga?
Pilates is about movement, rather than the holding of postures that is yoga. The breathing is different, and you are asked to pull your stomach in rather than allowing it to fill with breath. Pilates is a functional exercise that emphasizes optimal strength and flexibility; yoga emphasizes flexibility. |
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