What is STOTT PILATES exercise?
What are the benefits?
What is a Reformer?
What are the benefits of the Reformer?
Why are springs used for resistance instead of weights?
Is the Reformer good for flexibility?
If I am in good physical condition/already exercise, do I have to start Pilates as a beginner?
Will I get the same results with a Mat workout as with a Reformer workout?
If I’m doing Pilates, should I still do weight training?
How is Pilates different or better than weight training or other resistance exercise?
How often should I do Pilates?
Can Pilates help me lose weight?

What is STOTT PILATES exercise?
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. It can be performed on a mat or specially designed equipment, such as the Reformer.

What are the benefits?
• Longer, leaner muscles (less bulk, more range of movement)
• Increases ‘core strength’ – abdominals, lower back, pelvic floor
• Generates good posture and flexibility
• Improves balance and coordination
• Relieves stress and back pain
• Recommended by physiotherapists and osteopaths
• Results are quickly seen and felt

What is a Reformer?
A Reformer is the main piece of equipment used in Pilates. It has a platform (on which you lie, sit, kneel or stand) which glides forwards and backwards on rollers, using a system of springs and pulleys for resistance, allowing for a vast repertoire of exercises and positions.

What are the benefits of the Reformer?
The Reformer is very versatile. It facilitates hundreds of exercise variations, is no-impact (ie gentle on the joints), allows for modifications for those with injuries or specific conditions, allows for three-dimensional movement and conditioning, and is suitable for a wide variety of clients (from re-hab or new exerciser to athlete). It balances strength and flexibility, provides eccentric and concentric muscle contraction (resistance on the in and out moves), total muscle conditioning and postural alignment, and enables core conditioning and peripheral mobility (legs and arms).

Why are springs used for resistance instead of weights?
The springs of the Reformer provide gradual resistance as your muscles contact, which ensures the muscles are being properly worked. There is greater resistance at the muscle’s strongest point of contraction and less resistance at the initiation and completion of the contraction, so there is less stress on tendons and ligaments.

Is the Reformer good for flexibility?
Yes, the Reformer is excellent for improving flexibility, which is a key component of total fitness that is often ignored by other conditioning methods.

If I am in good physical condition/already exercise, do I have to start Pilates as a beginner?
In order to benefit from the Pilates method, it is essential to become familiar with the basic principles which underlie every exercise, from essential level to advanced – breathing (& abdominal & pelvic floor engagement), pelvic placement, rib cage placement, scapular movement and stabilisation and head and cervical spine placement. A beginners course or a few private sessions are necessary, therefore, for everyone. If your body awareness is already good you are likely to progress quickly.

Will I get the same results with a Mat workout as with a Reformer workout?
A Mat workout can be more challenging for the core abdominal muscles, but provides no added resistance to challenge the muscles, particularity in the upper body, legs and bottom. A Reformer workout on the other hand, will add resistance to the routine and can correct muscular imbalances better than a Mat routine.

If I’m doing Pilates, should I still do weight training?
Pilates is a musculo-skeletal conditioning programme. In combination with some kind of cardiovascular exercise (swimming, walking, running etc) it’s all you need (particular working on the Reformer). At an intermediate/advanced level you can also elevate your heart rate with Pilates.

How is Pilates different or better than weight training or other resistance exercise?
• Pilates is three-dimensional (ie exercises can be performed using all movement planes)
• Spring resistance (on the Reformer) more closely resembles muscular contraction
• Long lean muscles rather than bulky muscles
• Emphasis on concentric / eccentric contraction for injury prevention
• Emphasis on rebalancing muscles around the joints
• Pilates corrects over-training and muscle imbalance that leads to injury
• Pilates emphasises balancing muscle strength with flexibility
• Pilates leads to an improvement in posture and body awareness

How often should I do Pilates?
Ideally, and for maximum benefit, you should practice your Pilates (Mat and/or Reformer) at least 2 or 3 times per week, preferably in class (if time and finances permit), or at home (we can recommend appropriate dvds for your level if you wish). But even one class a week will benefit you, it will just take a little longer to feel the results. In addition, you should try to do some moderate cardiovascular exercise at least 3 times a week.

Can Pilates help me lose weight?
Weight loss occurs when the number of calories consumed is less than the number of calories expended. Pilates is not cardiovascular exercise, although it is certainly challenging at intermediate and advanced levels. Good form is always the aim rather than performing many repetitions. The best way to lose weight is an exercise plan that combines an aerobic component (eg swimming, walking, running) with a strengthening component, such as Pilates, and following a balanced diet. Pilates will help to strengthen and tone your muscles which helps to increase your metabolic rate. “Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscles mass increases, BMR increases, making it easier to maintain a healthy body weight.” American Council on Exercise [www.acefitness.org] 2006. Combining Pilates with aerobic exercise offers the additional benefits of greater mind-body connection, improved posture, flexibility and function.