Getting Started with STOTT PILATES® Group Classes Private sessions Other Methods

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Getting Started with STOTT PILATES®

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The STOTT PILATES® Method

 

STOTT PILATES® incorporates modern exercise principles, and applies proven and accepted practices in biomechanics, rehabilitation and athletic performance enhancement. After realizing the benefits of the concepts of the original Pilates method, and in collaboration with a team of physical therapists/physiotherapists, sports medicine and exercise professionals, the Merrithews dissected and re-connected this unique form of exercise into a comprehensive, systematic, contemporary approach to the original teachings.

STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. This involves placing more emphasis on pelvic and scapular stabilization, and integration of all the parts of the body into one. As well, preparatory exercises and modifications allow the technique to be appropriate for many different body types and abilities, making it applicable to sport-specific training and everyday life.

 

The STOTT PILATES repertoire consists of more than 500 systematic, mind-body exercises that can be performed on a mat or on specialized equipment pieces. A fitness program for a lifetime, STOTT PILATES is ideal for everyone from young adults to aging baby boomers, and post-rehab patients to elite athletes.

 

 

The Five Basic Principles

The following Five Basic Principles form the foundation of the method from which our education and all of our programming is developed. Whether performed on a mat or on specialized equipment, application of the following biomechanical principles will ensure the realization of maximum benefits from Pilates exercises:

 

·     Breathing

 

·     Pelvic placement

 

·     Rib cage placement

 

·     Scapular movement

 

·     Head & cervical spine placement

 

 

 

Entrance Assessment

To evaluate your needs, begin creating an awareness of the deep core muscles and establish a foundation in the technique, we recommend a one-on-one Entrance Assessment followed by 3 to 5 private sessions. This allows us to tailor a program to suit your needs.

An Entrance Assessment is an hour-long private training session. Your trainer begins by doing a postural analysis. This analysis takes 10-15 minutes and permits the trainer to create a postural profile that will allow all future workouts at Studio Praxis to be tailored to your particular postural characteristics. In the 45 minutes that follow, your trainer will take you through a STOTT PILATES workout that focuses on basic principles and essential-level exercises. If you are new to pilates-based exercise, the pace of this session may seem slow since we are just beginning to make you aware of deep core muscles. If you've had prior experience with pilates exercise, your trainer will set a pace that matches your level of ability. Following the workout, you and your trainer will discuss your training options. From private sessions to group classes - from beginner to advanced-level training, your trainer will work with you to create a regime with your health and fitness goals in mind. Entrance Assessments can be booked anytime by calling the studio coordinator.

 

 

 

Introductory Privates

Introductory Privates are one-on-one sessions designed to get you ready for group classes. Following your Entrance Assessment, your trainer will indicate if Introductory Privates are suitable for you.


Following your introduction to STOTT PILATES exercise, these session options are available:


Private session: one-on-one personal training
Semi-private session: co-ordinate with a friend or partner and workout together
Group classes: register at your convenience for one or more of our weekly group classes

 

All group classes and private sessions are typically 55 minutes in length. Please arrive a few minutes early to receive your full session.

 

 

 

FAQ

What results can I expect?

STOTT PILATES conditioning will help you develop optimal strength, flexibility, endurance and posture without adding bulk or stressing your joints. The perfect complement to cardiovascular exercise, athletic training or rehabilitation, STOTT PILATES exercises will leave you looking toned, feeling revitalized and moving with ease.

 

How long will I have to do the workout before I see results?

The average active person, doing 2-3 classes per week should see some 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.

 

The pilates commercials on TV claim that I can lose weight. Is this true?

Co-founder of STOTT PILATES Moira Merrithew agrees that while pilates can aid in losing weight, it's not as easy or as fast as some would make it seem. "Commercials are effective marketing tools," she says, "but science does not back up pilates programs that position themselves as calorie burning systems." The pilates method of exercise is not aerobic (cardiovascular), which, along with a sensible diet, is necessary for burning fat. Pilates will help strengthen, build and tone muscle mass. Muscles are metabolically active tissue. "Skeletal muscles are responsible for more than 25 percent of our calorie use. An increase in muscle tissue causes a corresponding increase in our metabolic rate." (American Council on Exercise Personal Trainer Manual c 1996) The relationship also works the other way. A strong healthy muscle will metabolize fat much more effectively than a weak, non-fit muscle. Because pilates strengthens muscles, people who practice it regularly become more effective at metabolizing calories, which had been stored as fat.

 

I have a bad back. Will I be able to do pilates?

Although you should always consult your physician before starting any fitness routine, a 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.

 

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. However, a mat workout will provide no added resistance. A Reformer workout will add resistance to your routine and can correct muscular imbalances better than a mat routine would.

 

Is it safe to do pilates during pregnancy?

The available information on pregnancy and exercise can be very confusing - even conflicting. STOTT 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) as you may be cutting off oxygen to the fetus even if you yourself are not feeling dizzy. In general, we teach that it is better to be safe and not take any chances. In the second trimester we still do some Matwork courses but we make sure that the upper torso is raised as it is when using the "Spine Supporter". We then alternate the inclined position with sitting, kneeling and standing exercises done on Mat, Reformer and Cadillac. A great piece of the equipment for pregnancy is the Stability Chair, because it facilitates so 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.

Will I grow taller by doing STOTT PILATES?

Physically, many people have been known to actually get taller by working out consistently. By emphasizing posture, you learn to stretch your spine through pilates, and by strengthening the deep abdominals to support the rest of the body you learn to maintain your height effortlessly. The most impressive results are those reported by people who have slouched most of their lives and after a few months of practicing pilates they are able to stand up much straighter, and are therefore measurably taller. However, even people having studied dance consistently for years before beginning a pilates program, have noticed an increase in their heights over time.

Is STOTT PILATES like yoga?

In some respects pilates conditioning is like yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage your muscles to relax and lengthen. The difference is that while yoga requires moving from one static posture to the next without repetitions, pilates flows through a series of movements that are more dynamic, systematic and anatomically based. The goal with STOTT PILATES exercises is to achieve optimal functional fitness. Many feel that a combination of yoga and pilates makes an ideal wellness union.

 

 

If I'm doing pilates, should I still do my regular workout?

STOTT PILATES is a musculo-skeletal conditioning program. In combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness, etc.), it's all you need. For people who reach advanced levels, they can actually elevate their heart rate with STOTT Power workouts.

 

 

 

 

 

 

® STOTT PILATES is a trademark or registered trademark of / est une marque de commerce ou marque de déposée de Merrithew Corporation