FAQs
Facts and Questions
Developed by former professional dancer Moira Merrithew, with input from sports medicine professionals, STOTT PILATES™ is a contemporary, anatomically-based approach to Joseph Pilates' original exercise method. Its exercises safely deliver optimal strength, flexibility and endurance, without adding bulk. This stress-relieving method can be performed on a mat or using dedicated STOTT PILATES™ EQUIPMENT.
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Q./ What kind of results can I expect to see from doing STOTT PILATES™?
You can expect an increase in flexibility, mobility, balance, and body awareness, as well as a decrease in back pain/other general pains.
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Q./ What are the benefits of STOTT PILATES™?
- 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 for everyone from rehab patients to elite athletes
- complements other methods of exercise
- improves performance in sports (golf, skiing, skating, dance, etc.)
- improves balance, coordination & circulation
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Q./ What are the principles behind STOTT PILATES™?
- Breathing
- Pelvic placement
- Rib-cage placement
- Scapular movement
- Head & cervical spine placement
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Q./ How long will I have to do the workout before I see results?
The average active person, doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and things such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries.
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Q./ If I'm doing pilates, should I still do my regular workout?
STOTT PILATES™ is a musculo-skeletal conditioning program. In combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness, etc.), it's all you need. For people who reach advanced levels, they can actually elevate their heart rate with STOTT PILATES™ Power workouts.
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Q./ Is STOTT PILATES™ associated with Pilates Inc. of New York?
Moira Merrithew is the co-founder of STOTT PILATES™. She trained extensively in Mr. Joseph Pilates’ method at his Studio in New York City under Romana Kryzanowska. She then went on to work with sports medicine professionals to further develop the technique to make it safer and more effective by incorporating modern biomechanical principles and spinal rehabilitation principles. Her approach preserves the essence of Mr. Pilates’ teachings but enhances them with contemporary knowledge about the body and how it functions.
As adapted by Ms. Stott, the system of mind-body exercise, known as STOTT PILATES™, involves more initial pelvic and shoulder girdle stabilization exercises than were present in the original method. As well, the anatomically-based concepts of "neutral" spine and pelvis are incorporated to help restore the natural curves of the spine – a departure from the original technique and other forms of fitness that incorporate a "pelvic tilt" to flatten the back.
STOTT has an affiliated STOTT PILATES™ CERTIFICATION CENTER in New York and also STOTT PILATES™ certified instructors in New York, but STOTT PILATES™ is not affiliated with Pilates Inc. in New York. The STOTT PILATES™ brand name stands for integrity in pilates education and equipment – our slogan says it all: Intelligent Exercise. Profound Results.
The pilates method has recently been the subject of a landmark decision in which United States District Court Judge Miriam Cedarbaum ruled that pilates, like yoga and karate, is a type of exercise, not a trademark.
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Q./ What is the difference between the STOTT PILATES™ Method and other pilates techniques?
Unlike the original series of exercises, STOTT PILATES™ incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and performance enhancement. For example, unlike the original approach, which promotes a flat back, STOTT PILATES™ exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. They also place more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to make the method safer and more effective.
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Q./ Is STOTT PILATES™ like yoga?
In some respects pilates conditioning is like yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage your muscles to relax and lengthen. The difference is that while yoga requires moving from one static posture to the next without repetitions, pilates flows through a series of movements that are more dynamic, systematic and anatomically based. The goal with STOTT PILATES™ exercises is to achieve optimal functional fitness.
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Q./ How is STOTT PILATES™ different or better 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™ 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™ leads to an improvement in posture and body awareness.
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Q./ Will I grow taller by doing STOTT PILATES™?
Much of pilates exercise is mind-body conditioning which requires you to look within, focus on your breathing, and feel the subtle differences within your body. Many people come to a very meditative state while doing pilates, and therefore will grow mentally and spiritually over time through this type of exercise. There are also incidences where by strengthening the abdominal muscles people have learned to maintain their stretch and thereby are measurably taller.
Physically, many people have been known to actually get taller by working out consistently. By emphasizing posture, you learn to stretch your spine through pilates, and by strengthening the deep abdominals to support the rest of the body you learn to maintain your height effortlessly. The most impressive results are those reported by people who have slouched most of their lives and after a few months of practicing pilates they are able to stand up much straighter, and are therefore measurably taller. However, even people having studied dance consistently for years before beginning a pilates program, have noticed an increase in their heights over time.
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Q./ I have a bad back. Will I be able to do pilates?
Although you should always consult your physician before starting any fitness routine, a pilates workout is gentle and controlled with no sudden jarring actions. It is therefore more important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.
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Q./ Why are pilates classes so expensive?
STOTT PILATES™ comprises more than 500 different mat and equipment-based exercise variations and our method is based on exercise science. Students not only learn how to train fit individuals but how to customize/modify programs for a broad range of people (from rehab patient to pro athlete).
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The Reformer is the main piece of equipment used in pilates exercise. The Reformer glides forward & backward on rollers and uses springs for resistance, along with other attachments, for a wide variety of exercises and positions (i.e. lying down, seated & standing.)
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Q./ Will I get the same results with a mat workout as with a Reformer/equipment workout?
Mat-based workouts are very convenient and they can be done anywhere. However, a mat workout will provide no added resistance. A Reformer workout will add resistance to your routine and can correct muscular imbalances better than a mat routine would.
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Q/ Why is pilates equipment so expensive?
As with everything in life, you get what you pay for. TV-promoted fitness equipment is rarely as good as the type of equipment you find in a fitness club. STOTT PILATES™ EQUIPMENT is commercial-quality studio equipment, designed and constructed for precision and to stand the test of time and multiple users.
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Q./ Is STOTT PILATES™ equipment like the equipment I've seen for sale on TV?
No. STOTT PILATES™ designs and produces top-of-the-line equipment primarily used in clubs, personal training and rehab facilities. The STOTT PILATES™ Client Reformer is designed for people who want quality equipment for home use or for use in personal training facilities. STOTT PILATES™ equipment is far more versatile and durable than that sold on TV.
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Q./ Why is some pilates equipment made of wood?
This is mainly due to tradition. People used to have carpenters make equipment for them. Since wood can warp, we make our equipment using durable, quality materials such as anodized steel, extra thick and strong ropes, a quality pulley mechanism, long-life resistance springs, a patented rolling mechanism for smooth carriage travel & safety.
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Q./ What are the other pieces of equipment used for?
A broad variety of stretching and strengthening exercises are done on the Cadillac, Chair and Barrels. While the STOTT PILATES™ REFORMER is the key piece of equipment, all of the other pieces are highly versatile and have their own distinct features and benefits (Review our catalogue or speak to instructor for more details).
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Q./ What are the benefits of this type of conditioning equipment?
STOTT PILATES™ core conditioning 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/conditions, allows for three-dimensional movement/conditioning, and is suitable for a wide variety of clients (from rehab to pro athlete). It also facilitates balanced strength & flexibility, provides eccentric/concentric muscle contraction (resistance on the in and out moves), total musculo-skeletal conditioning (muscles & postural alignment), and facilitates core conditioning and peripheral mobility.
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Q./ Why are springs used for resistance instead of weights?
In 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 & less resistance on the initiation/completion of the contraction so there is less stress on tendons and ligaments).
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Q./ How much resistance (in weight) do the springs supply?
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 lbs. On a STOTT PILATES™ REFORMER, four springs are full tension & one is half. (Most people simply make a note of the number of springs used per exercise).
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Q./ Is this equipment good for flexibility?
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.
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Q./ Is it safe to do pilates during pregnancy?
The available information on pregnancy and exercise can be very confusing - even conflicting. STOTT PILATES™ tries to stay on top of the latest research regarding safety and pregnancy and covers this topic in the ISP (Injuries & Special Populations) segment of our Certification program.
No two women's bodies are the same, and this is especially true during pregnancy. There are workouts that are quite appropriate for some people during pregnancy and not for others. During a normal, healthy pregnancy, moderate exercise is safe for the fetus. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain - not to mention boosting self esteem. The guidelines stated by the American Council on Exercise are not as hard-and-fast as they used to be. However, research suggests that no new exercise routine should be started during your first trimester. As well, you should be careful of over-exerting the abdominal muscles. During the second trimester these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced support for the back, you also run the risk of injuring the lower back. Further, because of the increased amounts of relaxin and progesterone released in the body during pregnancy, the ligaments surrounding the joints become lax, which leaves them loose and vulnerable. For this reason, you should be careful not to over-stretch. It is important, though, to continue strengthening and rebalancing the muscles around the joints - still trying to center the body as it goes through many postural changes due to pregnancy.
Today many guidelines for pregnancy indicate that once you reach the second trimester you should not exercise in a supine position (lying on your back) as you may be cutting off oxygen to the fetus even if you yourself are not feeling dizzy. In general, we teach that it is better to be safe and not take any chances. In the second trimester we still do some Matwork™ courses but we make sure that the upper torso is raised as it is when using the "Spine Supporter". We then alternate the inclined position with sitting, kneeling and standing exercises done on Mat-Plus™ , Reformer and Cadillac. A great piece of the equipment for pregnancy is the Stability Chair, because it facilitates so many exercises in an upright position. Of course, drinking lots of water is always important, and be sure not to over-exert yourself. The beauty of this type of work is that it can be individualized for anyone's ability.
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Please visit at Tiffany Place, # 156 L. P. Leviste St. Salcedo Village, Makati City or contact us at (632) 886-7744 or telefax (632) 886-7739
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Q./ How can I find the pilates studio nearest me?
There is STOTT PILATES™ Licensed facilities located right here in at Vivian Zapanta Pilates Studio, Tiffany Place, # 156 L. P. Leviste St. Salcedo Village, Makati City, Philippines, as well as in North America, England and South Africa.
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About Certification
Q./ How do I become a STOTT PILATES™ Instructor?
You can attend an Intensive Certification course at Vivian Zapanta Pilates Studio, a Licensed STOTT PILATES™ Facility. Another option is to have Vivian Zapanta come to your club/rehab facility & you host on-site STOTT PILATES™ Training and Certification programs. STOTT PILATES™ specializes in providing quality training, not crash courses; however, training is broken down into modules to make it more practical for people/organizations. This way, students are able to begin incorporating their knowledge of STOTT PILATES™ into their classes/practices right away.
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Q./ What is the fastest way for me to become a Certified Instructor?
If you have the necessary pre-requisites (knowledge of functional anatomy, familiarity with the works of J.H Pilates & three years teaching experience) you may qualify for STOTT PILATES™ Intensive programs. Vivian Zapanta Pilates Studio, presently offers the following courses: Matwork™ (30hrs), Reformer (60 hrs). While Cadillac, Chair & Barrels (60 hrs) are offered at the STOTT PILATES™ International Certification Center, and is being offered by Vivian Zapanta Pilates Studio. All these courses may be done on-site at your facility, and can be scheduled to suit the needs of an organization, club or fitness center.
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