Debunking Pilates Myths

It’s expensive
A one-on-one session is a great way to start your Pilates training, but when you learn your routine, you can work out with a partner or small group to cut costs.

It’s only for women
Joseph Pilates was a man, and he created a system of exercise meant for every body, male or female. Pilates requires concentration, focus, coordination and agility.

It’s repetitive
Pilates builds a foundation of core strength, and that requires some deep, precise, consistent work. Only after your core is established and muscles correctly firing can you move on to the more complicated, advanced Pilates exercises. So yes, Pilates can seem repetitive in the beginning. But be patient! Your repertoire will expand as you become stronger and are able to demonstrate control in your body.

It’s only for dancers
Joseph Pilates was not a dancer; he was a boxer and wrestler, studied yoga and gymnastics. When Joseph and his wife Clara set up shop in New York City, George Balanchine sent many dancers to Pilates to rehabilitate their ballet injuries. The news of a workout that promoted strength with stretch spread quickly through the dance community, and has been popular ever since. However, Pilates is beneficial for all populations.

It’s easy
Pilates can be modified to accommodate nearly any injury, but true Pilates, once the basic concepts are understood, is challenging to the most fit person.

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Pilates for Squash Players: How to Improve Your Game

At Seattle Athletic Club, we are widely recognized for our superior squash program. More than 500 members compete in tournaments, and many people seek out our club to study with the legendary Khan family. Coincidentally, Seattle Athletic Club also has an excellent authentic Pilates program. All of the instructors have graduated from the most rigorous authentic training program, under the tutelage of master teachers hand-picked by Joseph Pilates and his protégés. The common denominator here is the availability to receive the best cross-training method in addition to the best squash instruction.

So, how can Pilates improve your squash game? Racket sports, by nature, are repeatedly one-sided. Half of the body, generally speaking, is used more than the other half. Also, the rotation required in the torso, let alone the extremities, is significant in the game of squash. Furthermore, the mental focus and physical stamina required in squash is crucial to the outcome.

Pilates is designed to work the body evenly, building strength in the torso to aide in the mobility of the entire body. A program of specific exercises will work the body more uniformly in order to prevent overdevelopment of one side. The custom Pilates workout will also strengthen the deep abdominal muscles providing a stable base from which to hit the ultimate ‘kill shot’. The range of motion through the middle of the body is improved upon during every Pilates exercise, as the core initiates all movement. The shoulders and upper back, typically a difficult region to stretch, will gain flexibility through precise movements that will subsequently enhance far-reaching swings, and your ability to reach that drop shot.

The focus required for your Pilates workout will increase your focus on the court. The ability to decelerate in your Pilates workout in order to develop the specificity of the work, will inherently improve your concentration in any fast paced sport. You will, perhaps, be able to anticipate and prepare shots that were once more hurried and less skillful. Also, the breath control that is essential to your Pilates workout, will enhance your innate ability to find that last energetic lungful in order to successfully complete the game.

The benefits of Pilates will follow you through your daily routine, condition your body so that you stay injury-free, and will clearly aide in the mastering of your chosen sport. Squash is a challenging game of athleticism, and Pilates is clearly a ‘straight drive’ to your success!

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Pilates and Pregnancy

Most women wonder if Pilates is recommended during a pregnancy, and fortunately the answer in most situations is yes! Pilates is a great way to tone abdominal and pelvic floor muscles, which can support an ever-changing pregnant body. Also, Pilates is very adaptable. Most Pilates exercises can be modified as your body and abilities change. The modifications keep the original goal of the exercise, while altering the form to work for your body. Exercise during pregnancy may support an easier labor, a speedy recovery postpartum, a quicker return to your pre-pregnancy weight, not to mention a comfortable pregnancy.

Sounds great, right? Well, there are a few basic guidelines to follow before you jump right in.

First, and most importantly, if you have never done Pilates before and just found out you are pregnant; this is not the time to start. Wait until the birth, and then find a qualified Pilates instructor to lead you through the exercises. Generally this will be about four to six weeks postpartum for a vaginal birth and six to eight weeks for a surgical birth.

Second, as with any exercise routine, check with your doctor. Inquire about your limitations during pregnancy, especially during unique circumstances.

Third, exercise moderately. Most experts recommend not letting your heart rate get above 140 beats per minute. If you do not own a heart rate monitor, use the “talk test”. If you are too winded to talk in a normal fashion, it is time to slow down. Other signs that you need to take a break are dizziness, feeling faint, and nausea. Headache, shortness of breath, a racing heart, uterine contractions, and bleeding or leaking fluid are also signs to stop and see your physician.

Fourth, do not over stretch. Hormones, like relaxin, soften the ligaments in your body to allow your joints to spread for the birth of your baby. Consequently, women do experience more strains in their bodies during this time. You will want to be sure not to overstretch. Working in a smaller range of motion, avoiding bouncing exercises, and strengthening the muscles around your hips and spine will help you avoid the pain of strains.

Fifth, stay off your back. In the second trimester it is time to stop doing exercises while lying flat on your back. Your uterus has grown out of your pelvis and can press down on the major vein in your torso. This reduces the amount of oxygenated blood flow to your baby, and causes most women to be dizzy or light-headed.

All in all, pregnancy could be a very rewarding time to tune inward and connect with the principles of Pilates: centering, concentration, control, precision, breath and flow. Consistently working with these philosophies may enhance your workout experience and offer skills to bring to the birth and care of your baby.

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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8 Simple Questions to Ask when Selecting a Pilates Instructor

It’s important to do your research when seeking out a Pilates instructor, but how do you know which Pilates instructor is best for you? Here are 8 simple questions to ask when searching for a Pilates instructor.

1. Are you a certified instructor?
   Unfortunately for you, the consumer, an instructor can get “certified” by any variety of “Pilates” instruction. Therefore, you need to ask some follow-up questions.


2. What training program did you complete?
   Your instructor should be certified through one of the Pilates master teachers (a person directly taught by Joseph Pilates). Some names you should listen for are: Romana Kryzanowska, Ron Fletcher, Lolita San Miguel, Mary Bowen, and Kathy Grant.


3. How many hours did your certification process require?
   Your instructor should have at least 600 hours of apprenticeship, where he/she spent time observing, assisting, teaching student clients under supervision, and then instructing solo. Several written and practical exams are required for the trainees to become certified.


4. Are you current with your continuing education requirements?
   Make sure he/she is current on their continuing education requirements, usually meeting a required number of hours in a workshop every year.


5. How many years have you been an instructor?
   Look for an instructor who has at least 2 years of teaching experience.


6. What is your exercise philosophy or specialty?
   This can vary greatly, so look for an instructor who meets your needs.


7. What is your experience with injuries?
   A Pilates instructor should know about any condition that you may want to discuss and how to work with it, including musculo-skeletal conditions and auto-immune disorders.


8. Are you qualified to teach on all pieces of Pilates equipment?
   Some certified Pilates instructors are trained only on certain pieces of equipment. However, an effective Pilates instructor should know how to safely use every piece of equipment so that he/she can assess and deliver the exercise that will benefit you the most.

Fortunately here at the Seattle Athletic Club, all of our Pilates Instructors meet or exceed those standards. However, we all have different styles, so please feel free to engage us in conversation about Pilates. We love to share our passion!

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Pilates Mat Class Q&A

Have you ever taken a mat class, and wondered why we teach them the way we do? I’ve been teaching mat classes since 1999, and I hear these same questions over and over. Let’s address them!

Why use “Magic Circles”?
The magic circle is a tool that adds resistance to an exercise. It is a circle with cushions on the side comprised of a metal band (or several bands) inside that bends when you squeeze it. When you press into the cushions of the circle, you strengthen your body. Specifically, the circle can make your inner thighs work harder (like in double leg stretch), strengthen your arms (like in spine stretch forward), or engage your pelvic floor and lower abdominals (like the roll-down).

Teachers will choose to use the circle for various reasons; to strengthen specific body parts, to stretch your legs, to check for evenness (or demonstrate unevenness), to add variety to your mat routine, and to integrate or connect your legs, hips, back, and abdominals to each other. It’s tough (!) so if you are new to using the circle, make the movement smaller and focus on what the instructor is saying.

What should I wear?
Pilates Instructors like to see your form, so wear something fitted to your body. We want to see your back (to see if you are sitting up straight), your shoulders (to see if they are up to your ears) and your hips, your knees, even your ankles. Long pants need to be rolled up so we can watch your ankle and foot alignment when you stand. Don’t wear your shoes to class. We work the foot and the arch so wear socks or bare feet. Please wear your hair out of your face so we can see your neck. Also, leave your jewelry at home. It’s clunky, noisy, and you end up fussing with it.

What should I tell the instructor about me?
An instructor will want to know if you are brand new to Pilates, how many sessions or classes you’ve taken, and maybe what style of Pilates you’ve done. Let her know if you have had any recent or long-term injuries, esp. any surgeries, including childbirth. Most everyone can do Pilates, but there are some conditions that are contraindicated (not allowed) in Pilates, including pregnancy (unless you have been doing Pilates before you became pregnant), severe osteoporosis, and certain spinal conditions that do not allow for much flexion (bending forward).

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Pilates Mat - Question and Answer

Have you ever taken a mat class, and wondered why we teach them the way we do? I’ve been teaching mat classes since 1999, and I hear these same questions over and over. Let’s address them!

Why doesn’t the Pilates Instructor workout with us?
A Pilates Instructor teaches her class based on what she sees, and she responds to your abilities. Observe the mat class closely and you will notice that a good Pilates mat class is interactive. Are you having trouble with an exercise? She may come over to help you. Is the class moving too slowly? She will give you energy with her voice. If she did her whole workout in front of you, why would you come to class? You could just stay at home and pop in a DVD if you would rather just go through the motions and not be pushed. You are not the “audience”; you are the active participants and are helping to design the class!

Why does the instructor walk around? What is she looking at?
She is looking at you! She is watching your form and judging your abilities so that she can form the exercises around the needs of the class. When I’m teaching, I notice right away as people walk in whether they are dragging their heels with a lack of energy, or come bouncing in with a lot of energy. If they have a lot of energy, I’ll make the 100 more challenging by adding the criss-cross legs. During the roll-up, I notice if the class is generally flexible or stiff. If no one can touch their toes, I’ll spend more time stretching during single-leg circles.

I like having the dim lights. Why are the brighter lights on?
The instructor needs to see you! Dim lights are great for a meditative, stretching, breathy class. But Pilates is meant to invigorate, not put you to sleep.

Why is there no music?
Pilates is very rhythmic. Can you picture the instructor counting the 100 right now? What about open leg rocker? Have you ever done the criss-cross quickly, then slowly? Each exercise has its own rhythm that is unique to that particular exercise. We manipulate the rhythm to make the exercise harder or, occasionally, easier for you. Music would interfere with this technique.

Stay tuned for next weeks Pilates Mat Class Q & A, where we will answer:
Why use “Magic Circles”?
Why don’t we use heavier weights?
What should I wear?
What should I tell the instructor about me?

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Pilates Exercise How To Video: The 100

Pilates Director, Danielle Zack demonstrates how to properly perform the Pilates exercise "The 100". Demonstrated by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Spring Into Running with a Balanced Body

As spring approaches, we get excited about enjoying outdoor activities here in the Pacific Northwest, including running. It’s easy! Just grab a pair of running shoes and head out the door! But have you ever jumped into a running regime, only to find yourself nursing an injury a few weeks or months down the road? Whether you are new to running or training for yet another marathon, look for ways to cross-train for a balanced body so you can enjoy running all season long.

Most runners know that it is critical to have a strong core, back, hips, and pelvic muscles, but what is the best way to achieve that? One option for this cross training is Pilates. Pilates is a series of exercises given to you by an instructor who learns your weaknesses and tight areas, and then develops a program based on those needs of stretching and strengthening.

I’ve noticed that runners are generally good at Pilates; they seem to know how to engage their gluteals (bottom muscles) and are aware of their core/abdominals. However, runners also tend to have tight quadriceps (thighs) and hip flexors, as well as weak hamstrings (back of legs) and inner thighs. These imbalances in the muscles of the legs and hips can potentially cause pain and injury for runners, especially the knee, hip, ankle and foot.

Pilates helps to balance things out in the legs by strengthening the hamstrings, inner thighs, and gluteals to take pressure off the front and side of the leg, leading to better alignment and less chance of injury. Plus the hip, abdominal and back strengthening exercises help to maintain better stability and alignment through the entire body while running.

The best way to learn what your body specifically needs is to meet with a Pilates Instructor one-on-one. But, in the meantime, some at-home exercises you could start today include the following:

1) The Hundred
2) The Abdominal Series of five
• Single leg stretch
• Double leg stretch
• Single straight leg stretch
• Double straight leg stretch
• Criss-cross
3) The Swimming

A balanced body will result in better performance, quicker recovery, and less chance of injury so you can enjoy running all season long.

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

Debunking Pilates Myths

1. It’s expensive
A one-on-one session is a great way to start your Pilates training, but when you learn your routine, you can work out with a partner or small group to cut costs.

2. It’s only for women
Joseph Pilates was a man, and he created a system of exercise meant for every body, male or female. Pilates requires concentration, focus, coordination and agility.

3. It’s repetitive
Pilates builds a foundation of core strength, and that requires some deep, precise, consistent work. Only after your core is established and muscles correctly firing can you move on to the more complicated, advanced Pilates exercises. So yes, Pilates can seem repetitive in the beginning. But be patient! Your repertoire will expand as you become stronger and are able to demonstrate control in your body.

4. It’s only for dancers
Joseph Pilates was not a dancer; he was a boxer and wrestler, studied yoga and gymnastics. When Joseph and his wife Clara set up shop in New York City, George Balanchine sent many dancers to Pilates to rehabilitate ballet injuries. The news of a workout that promoted strength with stretch spread quickly through the dance community, and has been popular ever since. However, Pilates is beneficial for all populations.

5. It’s easy
Pilates can be easily modified to accommodate nearly any injury, but true Pilates, once the basic concepts are understood, is challenging to the most fit person.

Written by Danielle Zack
Pilates Director
Seattle Athletic Club Downtown