What is Pilates?
Pilates is a set of specialized exercises that are performed on the “Matwork” mat, or with the use of devices specially designed for this purpose by Joseph Pilates. Pilates is a combination of ballet, yoga, Zen meditation, and ancient Greek and Roman exercises. These are exercises that engage not only the body but also the mind. They extend and strengthen the muscles; bring harmony, relax and fill you with energy! The only thing they don’t “give” is the tired heart effect. They just save them. However, you do not have to believe those who say that with these exercises, we will not sweat our sweat, because as soon as we “get through” the beginner program, Pilates will become really “hard work”. But that’s what it’s all about.
What should I wear for classes?
In loose, comfortable clothing. We recommend leggings or something fitted, but not restrict your movements, allow you to breathe freely, bend and stretch. Do not wear too loose, wide-ranging clothes, so as not to limit the instructor’s ability to observe how your body behaves and to analyze the correctness of the exercises performed. Pilates, like yoga, is practiced barefoot.
Does Pilates help with back pain?
Decisively. A combination of exercises to stimulate the growth of abdominal and back muscles, increase the range of motion and flexibility of the body are the main elements of the program to combat back pain.
What about osteoporosis?
Pilates exercises are recommended for people suffering from osteoporosis. They meet all the criteria of exercises recommended for these people, including the so-called weight-bearing exercises.
Is Pilates an effective form of rehabilitation?
Certainly yes. Full exercise of movement, reshaping, and stabilization of neuromuscular reflexes are all a fundamental part of this method. And this, combined with the possibility of focusing on individual muscle groups and parts of the body during exercise, make Pilates an invaluable form of rehabilitation. Of course, before starting the exercises, consultation with a specialist doctor is required.
I’m pregnant. Can I do Pilates?
If you started training before the first trimester, Pilates can be very beneficial for your pregnancy. However, we do not recommend starting exercise after the first trimester. After the baby is born, Pilates is one of the most beneficial forms of exercise because it focuses on controlling the muscles of the abdomen, back, and buttocks. However, we recommend that you consult your attending physician or specialist before starting any exercises.
Is It Safe To Do These Exercises During Pregnancy?
The information available about exercise during pregnancy can be confusing and often contradictory. Some exercise sets are quite suitable for some women and not for others. During a normal, healthy pregnancy, moderate exercise is safe for the fetus, but it should not be as strenuous or jerky as usual. As you know, exercise prevents varicose veins, hemorrhoids, and lower back pain, not to mention improving your well-being and self-esteem. However, research suggests that you should not start any new exercise after the first trimester of pregnancy. In addition, the pregnant woman must be careful not to put too much strain on the abdominal muscles. We recommend that you consult your attending physician or specialist before starting any exercises.
How often should we exercise?
Three or more times a week is the optimal amount, twice as much, while once a week is simply not enough. Consistency is the key to achieving the results you will notice after just a few weeks of regular exercise. You will be happy not only because of what you look like but also because you feel very well.
How many lessons per week should I take?
If you are a beginner and you can afford it, it would be ideal for you to buy 2-3 individual lessons a week, for a period of 2-3 months. If not, we recommend intensive group courses for beginners – at least twice a week. Such a system will allow you to learn more quickly and remember more so that you can safely and effectively continue exercising on your own. In addition, it will help you quickly move to the advanced level. Beginners taking part in the exercises only once a week, due to the lack of quick results, may lose interest in this method faster, and thus lose their time and money. Intermediate and advanced participants must individually verify their needs based on individual goals, lifestyle, and the amount of money available. People who rehabilitate as a result of injuries and injuries should use a system similar to that of novice participants.
How long does the first effect take?
Assuming that everyone is different and reacts differently to the proposed sets of exercises, we can see the first effects in some almost immediately, and in others, it may take up to 6 weeks before real physiological changes occur.
Is it really possible to get slim in 6 weeks?
Ask yourself – how long did it take me to get my body shape today? Six weeks? This is rather unreliable. How much time you need to achieve your goal depends on many things. Your appearance, health, and physical condition today is the result of genetics, lifestyle, type of exercise or lack of it, and the number of injuries that have not been healed until the end. Taking into account your current state, you must additionally ask yourself how much you are going to “apply” to it. If you train 4-6 times a week, you will see results very quickly. However, if you exercise once a week, unfortunately, you will have to wait a bit for them. Even Joseph Pilates, who was firmly convinced of the spiritual benefits of his method, always pointed out to beginners that patience and consistency in performing the exercises according to his instructions are the determinants and guarantors of success.
What benefits can I expect?
There are plenty of benefits. Here are a few of them:
• Lean, slender body (less weight – more freedom of movement).
• Correction of posture defects.
• Increasing your physical strength, stability, and mobility.
• Mitigation of injuries.
• No stress on joints.
• Improving physical condition and flexibility.
• Balance of strength and flexibility.
• Increase your body awareness.
• Possibility of individual customization of the exercise program.
• Perfect complement to other exercise methods.
• Improving the results of certain sports such as golf, skiing, dancing.
• Strengthening balance and motor coordination.
• Prolongation of youth.
What can I expect from the first individual exercises or lessons?
The first step is to learn the basic principles of Pilates. Both group and individual classes will introduce you to the basic methodology based on a set of exercises for beginners.
What makes Pilates so unique compared to other exercise methods?
One such factor is the exercise machines designed by Joseph Pilates. By using ordinary fitness equipment, you have the impression that you are pushing a piece of metal over and over. On the other hand, with Pilates braces you move, stretch, fold, fold, press, etc. and you have the impression that they adapt to you, not you to them. Of course, Pilates exercise machines are not the same ones you train in your fitness club, but devices that use the increase and reduction of spring resistance, which is created by concentric and dicentric loads – optimal for muscle strengthening. All this makes you feel comfortable while exercising! Joseph Pilates’ designs are brilliant. By analyzing the range of exercises, you can identify movements that are borrowed from dance, yoga, military exercises, and gymnastics. The emphasis is on performing only 5 to 10 repetitions of each exercise, in a very precise and controlled manner, with adequate breathing.
Does Pilates also have a second, “spiritual” face, such as Yoga?
The “spiritual” dimension in Pilates exercises depends on the teacher and student, but generally, not, it is not as “integral” part of the exercise as it is in Yoga. In Pilates, the mind actively guides the body. You must, of course, learn to listen to your body and know it well so that you can “watch out” and manage it effectively. Of course, you can make your Pilates as spiritual as you wish. If you want your program to include as much of this dimension as possible, we suggest contacting several trainers and sharing your preferences and doubts with them. The openness of Pilates trainers is really surprising!
What is the difference between Yoga and Pilates?
Pilates is largely similar to Yoga, mainly because Joseph Pilates learned about the Eastern “forms” of movement and used them in his method. The similarities include the emphasis on deep breathing, long and gentle movements that relax and lengthen the muscles. There are of course and noticeable differences. Some students who have had the opportunity to learn both of these directions find a difference in breathing, and in the way the movements are performed and smoothly. In Pilates, when breathing, you should pull your stomach in rather than let it be filled with air. Pilates focuses on movement. These are series of medium-dynamic, systematic repetitions corresponding to the anatomy of a human being – unlike Yoga, where you have to maintain a static position.
Is Pilates bad for the joints?
No. Pilates is generally known as a gentle and exercise-friendly form of exercise. Many exercises can be performed without having to carry or lift any weights. Stress is eliminated from the spine, shoulders, ligaments, knees, and other joints.
If I have never exercised in my life, is Pilates also for me?
In this case, it can be said that you do not yet have any bad habits that you have transferred from other disciplines that should be eliminated. The instructions you will receive from your Pilates teacher will be designed so that you will never be asked to do a new exercise until your body is ready for it. Before you move to a higher difficulty level, you will first need to physically strengthen yourself and understand the mechanism and mechanics of the proposed exercises. This does not mean that you will only do 2 exercises during the entire training session, but you will soon understand that there is a whole process and rhythm by which all the exercises are performed. Each exercise will prepare you for the next one. You will be warmed up and prepared to perform them. Additionally, there are various modifications to this program and therefore there will be no compulsion to follow the same program as the rest of the group. This can help less patient people to continue training.
Is Pilates safe for health?
Pilates is an exceptionally safe form of exercise, recommended by many doctors, physiotherapists, and medical specialists. You can present your exercise program to your GP or specialist before you decide to follow it. Thanks to this, perhaps you will enrich it with valuable suggestions about you and your health.