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We have an awesome summer camp planned for you! This year’s summer camp is open to all kids ages 5 years (potty trained) to 12 years.
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June 13 - Aug 19
We offer a great “Learn to Swim Program” for all ages, emphasizing adaptation to a
new environment with the goal of making such a transition conceivable.
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| P I L A T E S F A Q |
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Born in Germany in 1880, Joseph H. Pilates was a sickly child, suffering from rickets and rheumatic fever. To combat the effects of these ailments, he studied human anatomy and movement and rehabilitated himself to remarkable health and fitness. He went on to become a boxer, circus performer and self defense trainer. During World War I, he worked as a nurse in an internment hospital in Lancaster, England, where he developed exercises using the bed springs to rehabilitate his patients.
Following the war, he returned to Germany and continued to develop his fitness training programs with the German army. In 1926, he decided to emigrate to the United States. He met his future wife Clara and together, they established the first Pilates studio in New York City. He attracted the attention of several major dance companies, including Martha Graham and George Balanchine, who sent many of their dancers to Pilates to rehabilitate from their injuries.
Joe continued to develop his method throughout his lifetime. He lived to the age of 87, a fitting tribute to the effectiveness of his training methods and fitness exercises and beliefs.
If you are interested in learning more about the life and philosophy of Joseph Pilates, please read "Your Health", published in 1934 and "Return to Life through Contrology" published in 1945, both written by Joseph H. Pilates.
The goal of Contrology (Pilates Method) ..... "the attainment and maintenance of a uniformly developed body with a sound mind and the ability to perform life's daily activities with zest and ease." – Joseph H. Pilates
Q: What exactly is Pilates?
A: Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body. It is a balanced blend of strength and flexibility training that improves posture, reduces stress and creates long, lean muscles without bulking up. Pilates works several muscle groups simultaneously through smooth, continuous motion, with a particular concentration on strengthening and stabilizing the core (the abdomen, back and pelvic girdle region, sometimes referred to as the "powerhouse").
Q: What are the benefits of Pilates?
A: With regular committed Pilates workouts you can expect to:
- Improve strength, flexibility and balance
- Tone and build long, lean muscles without bulk
- Challenge deep abdominal muscles to support the core
- Engage the mind and enhance body awareness
- Condition efficient patterns of movement making the body less prone to injury
- Reduce stress, relieve tension, boost energy through deep stretching
- Restore postural alignment
- Create a stronger, more flexible spine
- Promote recovery from strain or injury
- Increase joint range of motion
- Improve circulation
- Heighten neuromuscular coordination
- Offer relief from back pain and joint stress
- Correct over-training of muscle groups which can lead to stress and injury
- Enhance mobility, agility and stamina
- Compliment sports training and develop functional fitness for daily life activity
- Improve the way your body looks and feels
Q: What age group is Pilates for?
A: Pilates can be beneficial for virtually all ages, fitness levels and body conditions. The method is like a bridge between physical fitness and physical therapy, and can be adapted, modified and customized for individual needs. Some advanced moves and sequences seem to demand youthful energy yet others are manageable for even the frailest physique. It's more about fitness condition than age. One's chronological number doesn't necessarily limit one's movement capabilities - sometimes a 75 year old can perform contortions on the Cadillac while a 20 year old struggles with a simple roll up.
The focus is on quality of movement rather than quantity, which makes one feel invigorated rather than exhausted after a session. Pilates takes a balanced approach so that no muscle group is overworked and the body works as an efficient, holistic system in sport and daily activity. Pilates exercises can be performed on a mat or on specialized equipment such as a Pilates Reformer, Pilates Cadillac and Ladder Barrel.
Q: Is Pilates right for me?
A: Pilates is for everyone, from young to old, sedentary to athletic. It is for people who are strong or weak, flexible or inflexible. It is for pregnant women, is great for rehabilitation from injury, and is often recommended by doctors, physical therapists and chiropractors. Pilates can be used as a complete fitness program as well as a supplement to other methods of fitness, or as a tool to educate the body to have better posture, or to move in a more effective way.
Q:What is the difference between machine pilates and mat pilates ?
A: In machine pilates, you will work one-on-one with a certified instructor, who has been trained extensively to design a program and modify the exercises with your specific needs in mind. Your
instructor will move you from one piece of equipment to another, choosing from well over 500 exercises, after mutually assessing your specific needs and goals.
In mat pilates, you will be one of a group of 6-10 people, performing the same exercises, at the same pace. With a mat class, the instructor may only be able to occasionally give you specific instruction, based on your movement, and will direct the group as a whole. We recommend that you only do mat classes if you are without injuries and are relatively fit and pain-free. Since there is no apparatus in a mat class, you will look to your own body to create resistance, an amazing way to connect with and strengthen your core.
Q: How do I begin a pilates program?
A: We recommend your first Pilates session be a private lesson. This will introduce you to the Pilates equipment, give you and the instructor an idea of where your body's strengths and weaknesses lie and provide the attention needed to formulate your goals. After your private session you will be more comfortable with the principles and philosophy of Pilates, and you and your teacher will decide how you will proceed from there.
Q: How often should I do pilates?
A: Two to three times a week is a great amount. Like any form of exercise, consistency is key, and it is helpful to not let too much time pass in order to remember the previous lesson and incorporate
the information in your body. You will be happy at how you look and feel after just a few weeks. It is also great to combine private lessons with duets and/or mat classes during the course of a week.
Q: What should I wear?
A: Dress comfortably so that your movement is free, but try not to wear clothing that is TOO loose fitting. It is important that the instructor be able to observe your body as you move. You will not wear sneakers but please bring socks.
Q: Can I start with Pilates mat classes?
A: Yes, you can start with Pilates mat classes, as long as you have a healthy, injury free body. If you have injuries, we recommend that your first lesson be a private one.
Q: Can I learn Pilates from a video?
A: While you can learn the choreography of the exercises from a video, it is unlikely that you will be performing them correctly. A certified teacher is there to help guide you through the exercises, focusing on form and breathing techniques.
Q: What is the difference between Pilates and other forms of abdominal training techniques?
A: Pilates focuses on strengthening the deepest layers of abdominals which form a corset around your torso, while other forms of abdominal training focus only on the superficial layer of abs.
Q: How does Pilates differ from yoga?
A: Joseph Pilates was inspired by both eastern and western forms while developing his method, so there are many similarities. The breathing is different, and you are asked to pull your stomach in rather than allowing it to fill with breath. Pilates is also movement, rather than the holding of postures that is yoga.
Q: Why are personal training sessions with a Pilates instructor so expensive?
A: Pilates instructors are highly trained professionals who have invested hundreds of hours studying the technique. They learn over 500 exercises for both the mat and Pilates equipment. They learn the philosophy and theory behind each movement, spend considerable time observing and mastering proper form and sequences, and apprentice to fine tune their teaching skills prior to taking a rigorous written and practical exam.
They learn more than just a series of moves, they learn how to assess their students' posture, how to adapt exercises for various body conditions, and how to customize the optimum Pilates program for each individual. This kind of specialized training, combined with the expenses of furnishing a fully equipped studio, commands a $40 to $80 per hour price range.
Q: Will I lose weight through Pilates exercises?
A: In essence, Pilates exercise is not a cardiovascular workout and burning calories is not it's main focus. However, in conjunction with a sensible diet and some cardio work such as brisk walking, bicycling, aerobics or swimming, Pilates can factor into a weight loss program.
The Winsor Pilates video series has a faster paced program performed in a particular order they call "dynamic sequencing". They claim this can give a boost to the metabolism and help one lose inches.
Pilates exercises help strengthen, sculpt and tone the body while building long, lean muscles. Whether the number on the scale goes down or not, you will tend to look and feel better through continued Pilates practice.
Q: Can I do Pilates if I'm pregnant?
A: There is a lot of debate on the subject of Pilates and pregnancy and exercise in general. Generally speaking, moderate exercise is safe throughout a normal, healthy pregnancy and many gentle Pilates exercises are appropriate. However, keep the following cautions in mind.
- Do not over-exert the abdominal muscles to avoid diastasis recti (separation of the abdominal muscles).
- Take care of you lower back, which can be strained with the weight of the fetus.
- Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology cautions women in the second trimester of pregnancy against doing any exercises that require this position as it can compromise the vascular system of both the mother and fetus.
- Do not over-stretch, as relaxin and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable.
- Be aware that your center of gravity and therefore your sense of balance has changed.
- Do not start a brand new exercise regimen in the first trimester.
That being said, many gentle stretching and strengthening Pilates exercises can be good for a woman's body and mind during pregnancy. Some mat exercises can be adapted from a supine (back lying) to a sitting position, and use of a Spine Supporter / C-shaper can help. Other exercises for the mat, Reformer and Cadillac / Trapeze Table can be performed in a kneeling or standing position. The Wunda Chair / Stability Chair can be a useful piece of Pilates apparatus during pregnancy as well, as many moves are performed in while sitting upright.
To be safe during pregnancy, only practice Pilates under the guidance of a professional Pilates instructor who has been trained to teach women in this condition.
Please consult our for a complete and detailed description of our pilates program.
You may also contact the LGSRC at (408) 356-2136 or email GroupInfo@lgsrc.com for additional information or any questions you may have.
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