FAQ

what is pilates?

The Pilates Method is a system of low-impact exercises that are systematically designed to develop core strength, create supple/elastic muscles, improve posture, and increase balance. 

Pilates is both supportive and challenging. There are multiple pieces of apparatus that Joseph Pilates designed and refined with different exercises developed on each one. Blended together, the equipment and its specialized repertoire provide a complete system that is robust yet restorative. Every exercise is a combination of these six principles: Control, Coordination, Precision, Flow, Balance, Dynamics. When these six principles work in tandem, the mind has complete control over the body, which means proper movement is coordinated and executed with precision. This results in a balanced musculoskeletal system which allows the body to flow from one dynamic movement to the next.

Joe was fascinated by the movement of animals, and observed them to figure out how to mimic their natural athleticism himself. His exercises seek to combine contraction and elongation of multiple muscle groups through many ranges and planes of motion. Pilates shines because it recognizes an important principle: The brain does not distinguish between one muscle or another; it only sees the body as one complete machine that requires multiple muscles to synchronize together to accomplish a task. As such, a Pilates workout doesn’t isolate anything, and makes sure the body moves through multiple ranges and planes of motion within each and every session.

Joe originally designed his exercise system for other men. The reason the method became synonymous with women, particularly dancers, is because injury rehab and prevention are baked into the work and many of Joe’s clients in America were female members of the New York City Ballet. Fortunately, we now see men making their comeback to this athletic system, especially with so many prominent male professional athletes swearing by Pilates to keep them on top of their game.

what are the benefits of pilates?

Some of the key benefits of regular Pilates practice include: core strength, spinal and pelvic stability, increased flexibility and mobility, better balance and coordination, increased body awareness, injury rehabilitation and prevention, and stress reduction.

how often should i do pilates training to see results?

Pilates is a commitment like any other form of exercise, and with weight-bearing/strength-training, we need at least 2-3 times per week of practice to yield benefits. In terms of cardiovascular benefit, there is a contradiction between the expectation of what Pilates can offer in regard to cardiovascular training and weekly cardiovascular needs. 

Weekly cardiovascular needs are as follows:

• 1x per week - High intensity, short burst cardio. (10 minutes max)

• 1-3x per week - Lift heavy things. These are full body movements.

• 2-5x per week - Low level aerobic activity. (Walking, hiking, cycling) - This can be combined with lifting heavy things on the same day.

Pilates can meet all or some of these needs depending upon how many times you train.

• During a jump board workout — done on the Reformer — the high intensity cardio requirement is met.

• Pushing springs on the various pieces of apparatus meets our strength training needs.

• Once you're familiarized with the Pilates exercises, your workout can flow more quickly with fewer breaks which increases aerobic intensity.

The challenge here is that if you’re taking two lessons a week, one lesson may provide low level aerobic activity with a high intensity burst at the end, while the other may provide low level aerobic activity with some strength training. As this example shows, you still haven’t met your weekly requirements. As such, supplementing your strength training with cardiovascular activities such as swimming, hiking or trail running, dance, or boxing will be helpful if you are only going to be in the Pilates studio 1-3 times per week.

Yes! The Framework Pilates studio is fully equipped with Balanced Body Pilates equipment, including the Reformer, Cadillac (also known as the Trapeze Table), ladder barrel, Wunda Chair, and the Mat. Additionally, the studio is equipped with some smaller accessories and props to either assist an exercise or challenge the intensity. At Framework Pilates, we don’t believe in taking out sections of the repertoire or pieces of equipment and labeling the workout “Reformer Pilates” or “Mat Pilates.” The repertoire is all layered on itself, and all of the equipment offers different types of feedback for movement learning and re-patterning. You understand and get more benefits from the Pilates method when the complete repertoire on all of the apparatus is utilized together.

Most modalities have some type of hierarchy that builds upon itself. For example, when learning to read, you have to learn the alphabet before understanding Shakespeare. In a movement system such as Pilates, we start with the fundamentals too. There are some universally basic/fundamental human movements (think: pulling something toward you, pushing something away from you, standing up, or coming down), and there is an infinite variety of versions of each of those movements. When the foundation of your movement vocabulary is solid, you will be able to access and perform ever-more challenging compound variations, much like being able to enjoy lots of different authors. However, if your fundamental skill set has some missing pieces due to injury/lifestyle factors/lack of variety in training, it will be difficult to access or perform more complex movements successfully. Since everyone has their own trajectory of learning, the Pilates method progresses each client as slowly or quickly as needed to make sure movement exploration and education is enjoyable. So while everyone needs the same foundation, Pilates has an immense capacity for specialization and modification, which is where our system differs. There are over 500 exercises on multiple pieces of apparatus which allow us the structure and freedom to design a workout to meet your particular needs.

This studio is fantastic & I recommend it to anyone looking to improve their fitness, flexibility, and alignment. Alissa is so knowledgeable. I love how she explains the exercises and what muscles are being worked. She's really good at spotting issues with my form and getting me back on track. Personalized attention that you just can't get in a large group class. Totally worth it to do private sessions and get her expertise!  Also she is super friendly.  Somehow it's both a great workout and really FUN!

-Chrissy S.