Q: How Often Should I Do Pilates?
A: Ideally, you should practice Pilates at least 2 to 3 times per week, and up to 6 times a week.
You should combine this exercise routine with a cardiovascular form of exercise performed at least 3 times per week.
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 other factors 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. It is also important to work with a well trained Certified Instructor.
Q: Will Pilates help me lose weight?
A: Many people are interested in weight loss. Pilates can be a positive addition to your overall weight loss program. The most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component coupled with a strength training component, such as Pilates, and following a balanced diet. The Pilates Center of Cary provides each of these components. Please see “Nutrition Counseling” for more information concerning how we can help with your diet, and speak with your instructor about packages that allow you to utilize Dunn Physical Therapy’s equipment that meets the aerobics component to healthy weight.
Q: I am Pregnant, Can I Practice Pilates?
Note: The following information should NOT be substituted for medical advice from your doctor. Please consult your physician for information on what will be appropriate for you during your pregnancy.
The available information on pregnancy and exercise can be very confusing – even conflicting. STOTT PILATES follows the current standards practiced in the fitness industry regarding safety during pregnancy and the guidelines set out by professional organizations such as the American College of Obstetricians and Gynecologists and the Society of Obstetricians and Gynecologists of Canada. We cover this topic in depth in our Injuries & Special Populations course as well as workshops. What follows is some general information that should not be substituted for the advice of a physician and the guidance of a qualified fitness professional.
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 baby. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.
A woman’s body goes through many changes during pregnancy and exercise must be adapted and modified as the pregnancy progresses. The beauty of Pilates is that it can be individualized for anyone’s ability. Workouts and schedules during the first trimester may have to be adjusted around fatigue levels. Over the course of the pregnancy the demand on the abdominal muscles should be decreased. During the second trimester, these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced abdominal support, there is a greater risk of injuring the lower back. Further, due to hormonal changes during pregnancy, the ligaments surrounding the joints become lax, leaving them loose and vulnerable. For this reason, you should be careful not to overstretch. It is important to continue strengthening and rebalancing the muscles around the joints – supporting the body as it goes through postural changes related to pregnancy.
Today many guidelines for pregnancy indicate that after approximately the 16th week of gestation, the supine position (lying on your back) should be avoided as the maternal blood supply and subsequently the baby’s blood supply may be affected. In the second trimester, positioning must be adjusted and light equipment (particularly the Spine Supporter) combined with the Matwork exercises becomes very useful. As well, the possibilities offered by the Reformer, Cadillac and Stability Chair are helpful. Of course, drinking lots of water, avoiding overexertion and overheating are always important.