understanding reformer pilates classes: the … for you? let’s start with the basics… what is...

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Understanding Reformer Pilates Classes: The Benefits And Why You

Should Start Today

Natalie @ Core The Studio, Kensington, London

http://www.corethestudio.com/


Pilates has been a buzzword among the elite health and fitness crowds for the last decade.

Known to lengthen and strengthen the body’s muscles, some of the most enviable bodies in the celebrity world cite pilates as their go-to workout.

Today, more and more people are turning to pilates classes not only for improving the way they look and feel about their bodies, but for other health benefits as well, such as better posture, less pain, and improved mental health, just to name a few.

So, what exactly does pilates offer? How is it different from other forms of exercise? Is it right for you?

Let’s start with the basics…

What Is Pilates?

Image of Joseph Pilates

The creator of the exercise, Joseph Pilates, was born in Germany in 1880. Committed to fusing Western and Eastern health ideas and philosophy, he created the physical exercise known today as pilates after studying nearly every type of exercise and movement known to man - from gymnastics to body building, yoga, martial arts, and meditation.


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https://en.wikipedia.org/wiki/Joseph_Pilates


After a life-changing stint as an internment nurse at the beginning of World War I, Pilates opened his first studio in New York in 1923.

Slowly but surely his student base began to grow, working specifically with dancers who loved his method for injury prevention and recovery.

At this point in time, the work Pilates was doing was known as ‘Controlology’. It wasn’t until several decades later that the method began to be known by his surname.

Today, pilates is best known for its ability strengthen and stabilize core muscles in the body, using specific exercises in a particular order in order to receive the best results. Unlike other exercises, pilates requires very controlled movements, which makes the muscles work harder and in a more refined way.

At the core of pilates success is the technique required by each exercise.

Understanding the alignment and the proper execution of the series is key to leveraging the potential of this powerful practice.

In addition to strength, pilates students benefit from more flexibility and length, which comes from better posture and a focus on elongating muscles while simultaneously strengthening them.

A low impact exercise, pilates is something that can be practiced throughout all stages of life.

Infographic From Visually.


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What Is The Difference Between Mat and Reformer Classes?

In the pilates world, there are two distinct types of classes offered: Mat and Reformer.

While both are pilates, the classes look very different and oftentimes require a different level of commitment and experience.

Many pilates students practice both styles, although you will find several examples of individuals who stick primarily to the reformer.

Understanding the difference between these two styles will help you prepare for your first class and better understand which will give you what you are looking for.

Let’s start by taking a look at a mat class.

Benefits of Pilates Mat Classes

In general, mat classes tend to be less expensive and more accessible to new students.



Mat classes, as you probably guessed, are done on the mat, which can be less intimidating to some people. Pilates mat classes tend to be larger, as more students can fit in a room on mats than they can on reformers.

Mat classes offer many of the same benefits as reformer classes while giving beginners the freedom to learn the techniques and exercises without the additional concern of understanding how the reformer apparatus works.

More advanced students may find that mat classes don’t offer the same challenge as reformer classes, but, for beginners, that might be for the best.

Mari Winsor, the founder of the famous Winsor Pilates says,

“Mat work is a great option for beginners because of its emphasis on learning how to control your muscles during exercises.” She goes on to say that “the work is too specific to be done in a group Reformer class. You need to be watched like hawk in the beginning.”

Students who practice solely on the mat say that even with just one session per work they see:

• Improved Strength • Better Posture • Enhanced Agility • More Flexibility • Stronger Core

Mat classes usually come in different levels, ranging from beginner to advanced, which gives students the option to decide what best suits their current needs.

Benefits of Pilates Reformer Classes

A simple glance through a window or into a classroom will immediately tell you whether you are seeing a mat or reformer class in action. Unlike a mat class, which will usually be comprised of a large group of students exercising on the floor, a reformer class is much smaller, each student on their own reformer receiving more individualized attention from a highly trained pilates instructor.


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What Is a Reformer?

Image of pilates reformers at Core The Studio in Kensington, London

The very first reformer apparatus was inspired by Joseph Pilates’ addition of springs to the hospital beds at the internment camp where he served. Pilates added these springs to help his patients begin rehabilitating their muscles even before they could get out of bed.

Today, the reformer maintains the simple bed frame look, but now has the addition of a carriage that slides, customizable springs that give you the ability to choose the level of resistance and tension, and tools like cables, pulleys, bars, and straps that allow for a wide range of exercises that can be done sitting, lying down, kneeling and standing up.

Because it takes some time to get familiar with how this piece of equipment works, most reformer classes require you to take a few private sessions before joining a small group class. While these private sessions can seem expensive to some, most students are quick to say that the investment is well spent, giving them access to joining reformer classes which, in many people’s opinion, are the most effective and transformative method to practice pilates.


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Why Choose A Reformer Class?

The adaptability of a reformer, its ability to be adjusted to an individual’s specific needs, help to increase the effectiveness of the pilates exercises while simultaneously keeping the students safe.

Additionally, a reformer adds resistance to exercises, making the muscles perform at a higher, more refined level. While there are numerous exercises that can be done on a mat, the reformer opens the door to even more, allowing instructors to tailor-make programs that will help students achieve their goals.

Using a reformer also adds support where needed, which means that students with limited movement or physical abilities can comfortably be offered modifications.



While a mat class may limit who can practice, a reformer allows for a wide range of ages and capabilities.

In order to teach a reformer class, instructors must also receive more training than they need to for just mat classes.

These highly trained teachers are oftentimes better equipped to deal with specific requests and needs, from students looking to discover their ideal body to individuals with special needs and requirements.

After practicing on a reformer, most students note:

• Improved Core Strength • Increased Core Stability • Better Flexibility • Decreased Back Pain • More Body Awareness and Control • Enhanced Range of Motion • Faster Results Than Mat Classes • Better Full Body Workout Than Mat Classes

Is Pilates for Everyone?

The short answer to this question is yes.

Every student, no matter their age or physical capabilities, can benefit from pilates exercises.

However, in order to get the most of a pilates regimen, you should know what you are looking for.

From mat classes to reformers, fusion classes, and beginner to advanced, there really is something for everyone.

Those needing more comprehensive instruction or who are dealing with unique health conditions should consider private sessions before enrolling in a group class.



Here are just some reasons why people choose to practice pilates:

Pilates for Back Pain

Pilates exercises are great for improving posture, which is one of the best ways to stop or prevent back pain. So much so that more and more physical therapists are starting to use pilates exercises to help their patients overcome injuries and chronic pain. At the core of the practice, pilates works on fixing the structure of the body, finding imbalances and working to properly strengthen muscles to regain balance.

Pilates for Weight Loss

Whether on a reformer or the mat, pilates exercises are known for burning calories. While not every pilates class will work up a sweat, you can be sure that if you look you will find one that will.

Pilates for Core Strength

Unlike many core workouts, pilates classes focus on quality over quantity. Just a few reps of some specialized pilates core exercises can give you better results than sweating it out over dozens of reps of traditional core strengthening exercises.

Pilates for Toning

Pilates exercises can tone the entire body from top to bottom. Pilates students enjoy the toning results without the extra bulk that other types of exercises, such as weightlifting, can create. While traditional pilates focuses mainly on the core (‘the powerhouse’) and the legs, you can find exercises and classes that will also work on toning the muscles of the arms.

Pilates for Flexibility

While many people turn to yoga for enhanced flexibility, a pilates practice is just as capable of creating more flexible muscles.

Joseph Pilates says, “True flexibility can be achieved only when all muscles are uniformly developed.”




This idea is at the core of all pilates exercises, which are geared at improving the functionality of the body’s own complex system of levers and pulleys.

Pilates teachers will argue that the method’s exercises, unlike some yoga practices, give students functional (and safe) flexibility, balancing flexibility with the strength required to keep the body free from injury and potential pain.

Pilates teachers will argue that the method’s exercises, unlike some yoga practices, give students functional (and safe) flexibility, balancing flexibility with the strength required to keep the body free from injury and potential pain.

Pilates for Injury Rehabilitation

Pilates exercises can be found in a variety of settings today, including the offices of physical therapists. Therapists love using these exercises because of the proven results and the simplicity. While most often used for back and spine rehab, because pilates is low-impact and even zero-impact, the exercises are great for people dealing with leg and foot injuries, as well.

While a quick Google search will lead you to a variety of pilates exercises that can be used for nearly every physical ailment, in most cases you are advised to seek the help of a professional before implementing treatment or therapy for yourself.

Pilates for Injury Prevention

When Joseph Pilates opened his first studio in New York, some of his first students were dancers who were looking for a way to prevent injuries so that they could continue doing what they loved.

In addition to being a powerful way to rehab injuries, pilates is known for its ability to prevent as well. The exercises, geared at functionally strengthening the body, promote

The exercises, geared at functionally strengthening the body, promote full range of motion, flexibility, and balance as well.

Pilates students are less likely to injure themselves in daily life because their body is not only functioning so well, but it’s also prepared to react appropriately in order to keep the muscles and joints safe.



Pilates for Seniors

Older individuals can greatly benefit from pilates exercises because of the method’s ability to adapt to a student’s needs.

Using a reformer in particular allows senior students to modify exercises in order to help them work within their capabilities. Senior pilates students typically enjoy less pain, more mobility, and a decreased chance of getting injured due to falling.

If it’s not possible to attend a reformer class or if a student is looking for other options, you can find pilates classes and exercises that can be done on a mat and in a chair.

Specialty Pilates Classes

Pilates has been practiced for over a century, which means that it has been around long enough for it to become specialized for unique populations and students. Here are several types of specialty pilates classes you can find online and in studios near you:

• Pilates for runners • Pilates for athletes • Pilates for cyclists • Pilates for climbers • Pilates for CrossFit • Pilates for dancers • Pilates for dressage riders • Pilates for football • Pilates for golf • Pilates for gymnasts • Pilates for pregnancy • Pilates for martial arts • Pilates for rugby players • Pilates for swimmers

And the list goes on and on..

Ideal Pilates Schedule for Amazing Results

In order to achieve desired results, most students are curious as to how frequently they need to practice. Unfortunately, there is no simple answer. Depending on your unique goals, your level of fitness, and whether you are using mat or reformer exercises, the ideal schedule is going to be different for everyone.




However, you will find that pilates, especially when practiced on a reformer, is incredibly effective. It’s not unusual for students to start seeing results after four to six weeks, practicing just once or twice each week.

Below are some sample pilates workout schedules that can give you inspiration to design what you need.

The Traditional Pilates Workout Schedule

According to Joseph Pilates himself, the ideal schedule includes four sessions each week. These sessions are ‘full’ mat or reformer sessions, which means that you would complete his entire classical routine. Depending on your level of fitness and familiarity with pilates exercises, most instructors agree that it takes fifteen to thirty minutes to complete the classic session.

The Modern Expert Pilates Workout Schedule

Today, the top pilates instructors tend to agree that you need a mix of reformer classes and mat exercises in order to get optimal results.

In general, if you’re committed to really reaping all of the benefits pilates has to offer, you should look into attending two reformer classes every week. In addition to these classes, instructors recommend practicing a twenty-minute mat session on days you are not doing the reformer.

The Minimalist Pilates Workout Schedule

If you are limited by time but are wanting to benefit from pilates, experts say that you can receive and keep the benefits of pilates by practicing even just twenty-minute sessions twice each week.

With a variety of DVDs, free videos, and streaming services to choose from, practicing pilates from the comfort of your own home is a real option.

Ideally, experts say you would practice these short sessions three to four times each week, but they admit that twice is enough to be beneficial for most students.

Regardless of which workout style you choose, the goal is to create one that you can stick to.

Pilates, like anything in life, works best when it’s done consistently.


https://www.verywell.com/pilates-stretches-2704728

https://www.verywell.com/pilates-stretches-2704728


Rather than committing to something too intense or time-consuming at the very beginning, start your pilates journey by creating a schedule that is manageable.

Learning the basics slowly and building a solid foundation will help you immensely as you continue to advance in the months and years to come.

Your Best Pilates Instructor: What to Look For

Finding an exceptional pilates instructor is essential for many reasons.

Not only does your instructor help you achieve the results you want and need, they also ensure that the work you do is safe.

Plus, a great instructor will keep you motivated and inspired, making it easier to get to class on days when it feels less than fun.

When you start your search for a pilates instructor, here are five things you need to keep in mind:

Certification

Today, there are several ways for an instructor to become ‘certified’, but not all trainings are equal.

While some can be done in a matter of weeks, the more prestigious (and trusted) require years of training and testing.

Certifications done in the Joseph or Winsor Pilates methods tend to be the most rigorous, giving their instructors the tools necessary to work with a wide range of students and needs and in a variety of settings.

It’s also good to keep in mind that a teacher needs to be certified in order to properly teach reformer classes.

If you are looking to learn on the reformer, be sure your instructor can produce the appropriate certification.

Specialty

Many instructors specialize in certain groups or audiences, which makes it easier for you to decide if a teacher or class is right for you. From pilates classes for runners,



moms, beginners, and more, finding an instructor with a specialty can help promise that you will get exactly what you are looking for.

Experience

While you can find several examples of exceptional pilates teachers that are new to the scene, it’s a good idea to think about the experience of your prospective instructor.

Someone who has been teaching longer is bound to have learned more simply from their interaction with various students over the years.

If you have special physical needs or concerns, finding an instructor with experience is even more important.

Personality

Meeting your instructor in person, both in a class setting and outside of it, can help you decide if he or she is a good fit.

While some students enjoy a teacher, who is outgoing, others are looking for someone who can create a calm and relaxing atmosphere.

Before you commit to a studio or a specific class, be sure you feel like you have gotten to know your instructor.

Confidence

Above all, your pilates instructor should exude confidence, especially when you are asking questions.

You should feel safe around your teacher and trust what he or she is saying.

This confidence is usually a sign that you have found an excellent teacher with the experience you want.

Starting a reformer pilates or mat pilates workout routine is exciting.

The potential of these practices is really endless.

As you begin, remember that everything feels difficult at first.



Don’t be scared away! Stick to your routine and you will be amazed at how quickly you and your body learn.

Better health and a better body are just a pilates class away!


understanding reformer pilates classes: the … for you? let’s start with the basics… what is...

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