Pilates Plus With Paula

Q.	What is the STOTT PILATES® Method?
A.	STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than a decade refining the STOTT PILATES method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.
Q.	What are the benefits of STOTT PILATES?
A.	longer, leaner muscles (less bulk, more freedom of movement) improves postural problems increases core strength, stability and peripheral mobility helps prevent injury enhances functional fitness, ease of movement balances strength & flexibility heightens body awareness no-impact, easy on the joints can be customized to suit everyone from rehab patients to elite athletes complements other methods of exercise improves performance in sports (golf, skiing, skating etc.) improves balance, coordination & circulation
Q.	What are the principles behind the STOTT PILATES Method?
A.	STOTT PILATES exercise improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. The Five Basic Principles focus on: Breathing Pelvic placement Rib cage placement Scapular movement Head & cervical spine placement

Q.	Is STOTT PILATES exercise like Yoga?
A.	In some respects Pilates is like Yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.
Q.	If I'm doing Pilates, should I still do my regular workout?
A.	STOTT PILATES exercise is a musculo-skeletal conditioning program. It’s ideal in combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), and a great complement to your weight training program.

Q. What is the difference between the STOTT PILATES Method and other Pilates techniques?

STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.

Q. Will I get the same results with a mat workout as with a Reformer or equipment workout?

A.	Mat-based workouts are very convenient and can be done anywhere. Adding light equipment and the larger resistance equipment will place more emphasis on your outer limbs and add variety and intensity to your program.

Q. What are the benefits of this type of exercise equipment?

A.	STOTT PILATES exercise equipment is highly versatile. It facilitates hundreds of exercise variations, is no-impact (and therefore easy on the joints), allows for modifications for those with injuries or conditions, allows for three-dimensional movement and conditioning, and is suitable for a wide variety of clients (from rehab to pro athlete). It also facilitates balanced strength and flexibility, provides eccentric and concentric muscle contraction (resistance on the in and out moves), total musculo-skeletal conditioning (muscles and postural alignment), and facilitates core conditioning and peripheral mobility.
Q.	Why are springs used for resistance instead of weights?
A.	By using springs for resistance, STOTT PILATES equipment provides gradual resistance as your muscles contract, which ensures the muscles are being worked properly. There is greater resistance at the muscle's strongest point of contraction and less resistance on the initiation and completion of the contraction so there is less stress on tendons and ligaments.

Q. How much resistance (in weight) do the springs supply?

A.	Initial tension is 5 lbs for the first inch of tension (for full strength springs), and then increases by approximately 1 lb per inch. Multiply the number of springs and distance traveled to get approximate tension in pounds. On a STOTT PILATES Reformer, four springs are full tension & one is half. (Most people will simply note the number of springs used per exercise).
Q.	Is this equipment good for flexibility?
A.	Yes, STOTT PILATES equipment is excellent for improving flexibility. Flexibility is a key component of total fitness that has been largely ignored by other conditioning methods.

Q. How can STOTT PILATES be different than weight training or other resistance exercise?

Pilates is three-dimensional (i.e. exercises can be performed using all movement planes)
Spring resistance more closely resembles muscular contraction
Emphasis on concentric/eccentric contraction for injury prevention
STOTT PILATES exercise is customizable for special needs in Pilates exercise, emphasis is placed on rebalancing muscles around the joints
Pilates corrects over-training and muscle imbalance that leads to injury
Pilates emphasizes balancing strength with flexibility (for injury prevention and more efficient movement)
STOTT PILATES exercise leads to an improvement in posture and body awareness
Weight training and STOTT PILATES can be combined in your fitness program and are a great compliment to each other.

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