Teaching Romana's Pilates™
Studio is Fully Equipped with Gratz Apparatus™
518.871.1315 • firstname.lastname@example.org
18 Division Street, Suite 203 • Saratoga Springs New York 12866
- What is Pilates?
- What if I have an injury?
- Will I be sore after a Pilates workout?
- Pilates & Pregnancy
- What is Reform Pilates' return policy?
Pilates is a workout done on apparatus with springs providing resistance, and on a mat. In a Pilates session each exercise is modified to your body’s needs and ability. Pilates can be done by a person of any age or fitness level. Pilates is exercise, and you will sweat.
Unlike many types of exercise that use only the big muscle groups, Pilates works your entire body. Romana says, “Strength comes from within” because Pilates works from the inside out. At the root of every movement you will work a band of abdominal muscles called your “powerhouse.”
Fear of the unknown is something that often prevents someone from trying Pilates. Quite often we hear people comment that “these look like torture devices” or something of the like. We wanted to take an opportunity to address a few of the things we hear often. Please let us know if you have concerns we have not mentioned!
1. “I don’t know what to do with these machines.”
No problem! We will tell you. That is our job. In fact, if you DID know what to do, we would be out of work. So the fact that you have NO IDEA is a GOOD thing for us! All kidding aside, we actually love working with people that have never done pilates. When you are a “blank slate” it is sometimes easier working with you than with someone that has a lot of experience. You will have an instructor by your side for the entire session telling or showing you exactly what to do every step of the way.
2. “This apparatus looks scary. I am worried I might be tied up or something!”
Pilates apparatus are probably unlike anything you may have seen before at the gym. They are made of springs to provide resistance. We promise, we will never tie you up! In a session, you will lie down on the mat, and pull a handle attached to a spring with your hand or foot. This will work your arms, legs, and core (among other things!) The apparatus will help you to stretch and strengthen your muscles. To see some video clips of us working with a client, Larry (who did 30 sessions in 10 weeks) click here. You will see the different ways the apparatus is used. And you can see his progress over the 10 weeks!
3. “I am worried I might not be able to keep up, or do all of the exercises they tell me to do.”
No worries! Our job as your instructor is to give you a good workout without over-doing it. We will never ask you to do something because someone else does. In fact, while we have a “system” and “process” for your workout program, no 2 clients are treated alike! We will check in with you frequently during your session, and adjust the exercises to meet your stamina. You should never be in pain. We train clients in their 80′s, clients in their teens, top athletes and couch potatoes… wherever you fit into the spectrum, you WILL be able to do it!
One reason that Pilates has become so popular is because it is safe to do with almost any injury or limitation. We have worked with clients: after knee and hip replacements, after back, shoulder, wrist or foot surgery, after a stroke, with MS, vertigo, scoliosis, whiplash, herniated discs, compression fractures, Osteoporosis/Osteopenia, during radiation treatments, after a Mastectomy, after broken bones and more.
Pilates Instructors are not physical therapists. In fact, our training is to give you a good workout while taking care to avoid the injured area. No amount of pain is considered OK. Our motto at the studio is, “No pain, No pain!” (Never: “No pain, No gain.”)
Once you have been releaesed from Physical Therapy, Pilates is a great way to continue rehabilitating your body. Pilates will help to correct any muscle imbalances that may have caused the injury by strengthening weak muscles and stretching tight muscles around an injured joint. Pilates is a great “tune-up” for your body, and making it a part of your lifestyle will help you maintain your strength and flexibility.
Parking and Arrival
Please plan to arrive about 15 minutes early for your first session at the studio. We will have some paperwork for you to fill out before your session.
There is parking on the street and in the public lots on the west side of Broadway just across the street from the main entrance to our building. Please leave yourself extra time to find parking in the summer. There is a large construction project on our corner which may make parking more difficult. (Until July, 2012 when there will be a new FREE lot across the street with over 400 new spots!) Until then, here is a map of parking in Saratoga.
The main entrance to the building is locked before 9am, after 5pm and on weekends. If your appointment falls within those hours, please use the call box in front of the main doors. We will buzz you up when you ring.
Please wear clean socks for your session. (NYS now requires socks to be worn in Pilates Studios.) Your instructor will be focusing on your alignment, so please wear comfortable clothing that is not too baggy. Please leave all jewelry (watches, rings, etc.) at home or at the front desk. Long loose hair should be tied back.
You shouldn’t be. When you are first starting to workout, attempt a new exercise or learn to work “deeper,” you may be using muscles you are not used to using, or be using them in a different way than you have before. It is normal to feel a little muscle soreness a day or two after a workout like this. However, this is the exception. After a Pilates workout your body should just feel lighter, taller and stronger.
In Pilates we do not work any muscle group to the point of “feeling the burn.” Working in this way actually tears muscle fibers. Other types of exercise that have a goal of “bulking up” do this intentionally to build muscle. Pilates creates long lean muscles if done correctly, so we want to avoid those muscle tears.
The order of the Pilates exercises is designed to work a muscle group, then stretch that muscle group to prevent stiffness, soreness, and create a long muscle. The number of repetitions of each exercise is specific and minimum. Less really is more. The majority of exercises are done only 3-5x. A very few are done 10x at MAX. (Such as the Hundred which is done 10x to get the body warmed up.)
If executed correctly, that is all that is needed. The body will benefit more from one properly executed repetition, than from 20 done poorly. Studies have shown that the first and second time your body does an exercise it is trying to figure out what it needs to do, the third and fourth repetition is usually the most correct, and after the fifth the quality starts to go downhill. Muscles have “memory” so we quit while we’re ahead. As practice does not make perfect…it makes permanent.
Occasionally we will have a client that comes to the studio because they have tried Pilates somewhere else before and loved it because they “were so sore they could barely move” after class. We are always happy to meet someone that is as excited about Pilates as we are, but this person most likely will be disappointed when they walk out of our studio pain free. Pilates is exercise. You should work as hard and as deeply as you possibly can on that day and you should sweat. You should not be sore.
If you leave a Pilates class feeling extremely sore or feel very sore muscles a day or two after your Pilates workout please notify your instructor. We never support the motto “No Pain, No Gain” … in Pilates it is always “No pain, no pain!”
Pilates exercises should be practiced everyday. Pilates is very low impact, and different from many other types of exercise. If practiced correctly, for most people Pilates is safe to do everyday without a “day of rest.”
In an ideal world…
You would come into the studio for a one-hour private session 3x per week, and practice the mat work at home on the other days. This is how Joseph Pilates meant for his work to be done, and is the best way to see results. Joe created the mat work for his clients to do at home on days they did not come into the studio to workout on the apparatus, and for when they were on vacation.
We know that 3 one-hour private sessions per week are not possible for many people’s schedule. This is why Reform Pilates Club offers membership options for Private Pilates Personal Training once, twice, or three times per week.
Pilates is exercise that you can do at any stage in your life. While you should feel and see results fairly quickly, integrating a Pilates “routine” into your weekly schedule that is realistic for you to stick with long term is ideal. Feel free to talk with any of our instructors about a plan that works for you.
Pilates before pregnancy
Starting Pilates before you are pregnant is ideal. Unlike many “ab workouts” that target just your surface muscles, Pilates works from the inside out! It gets your pelvic floor and deep abdominals pulling in and up! (Like Kegel exercises.) Strengthening all of these muscles before you are pregnant will help you throughout your pregnancy, delivery and postpartum recovery.
Pilates during pregnancy
As long as your Doctor has given you the “OK” to continue Pilates, it is perfectly safe to do throughout your entire pregnancy. Unfortunately, starting Pilates while pregnant is a no-no. Pilates is a very different, and deep way of working your abdominals and pelvic floor muscles from other types of workouts. It is important that you have learned to do this correctly before attempting to work this deeply in pregnancy. The good news is that Pilates is the perfect workout to get your tummy tight again after you have the baby. So even if it is too late to start now, it won’t be long before you can begin.
Every client is different, but in general we would suggest that throughout your pregnancy you take only private sessions and avoid semi-private or group classes. Every pregnancy is different, and the same person can have very different pregnancies. While pregnant, it is important for you to have 100% of your instructor’s attention, as your body is changing so much so quickly. Loosening joints, changing center of balance, alignment and posture are things we will be watching to make sure you do not get injured. From day to day your body may feel very different, which makes it even more important to communicate with your instructor so your workout can be modified for your body for that day. Once you have your baby, your instructor will let you know when a group class is appropriate.
Pilates is great after either natural or c-section delivery. After pregnancy Pilates will: help postpartum pelvic floor weakness and incontinence, correct postural issues that may have developed during pregnancy, strengthen your entire body to help prepare you for lifting and carrying your new baby, car seat, etc., help speed up your recovery by exercising, which promotes sleep and minimizes depression, give you an energy boost to help manage your hectic new schedule, and give you a little time just for you! In addition, Pilates breathing technique increases oxygen and blood flow, which can promote faster healing after a complication.
Both Pilates and Yoga are methods of body conditioning that focus on strength and flexibility. Joseph Pilates was interested in Yoga and based many of his exercises on Yoga postures and principles. Pilates uses apparatus in addition to exercises done on a mat. When Pilates mat work is done properly, your muscles are working with resistance. However, this can be hard to feel, and the apparatus helps you to do that.
Clothing & Accessories
Unworn clothing with tags attached may be returned within 14 days of purchase for store credit.
Unused classes that have not expired may be exchanged for a credit to your Reform Pilates account, or transferred to another individual’s account. Account credits may be used in our retail store or can be applied to any Pilates package.