Pilates Sessions

The Pilates name has become synonymous with the exercise method developed by Joseph Hubertus Pilates, but he called his exercise method something else; Contrology.

“Contrology is the complete coordination of body, mind, and spirit. Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit. Gaining the mastery of your mind over the complete control of your body.”
~J.H. Pilates, Return to Life Through Contrology

Yes! As Mr. Pilates expressly tells us in his published books; Your Health (1934) & Return to Life Through Contrology (1945)  These books are still in print and highly recommended reading if you wish to begin or deepen your understanding of Contrology.

Contrology exercises are done on a mat or on apparatus using spring resistance designed by Mr. Pilates. The apparatus consists of the Reformer, the Trapeze Table/aka Cadillac, Wunda, High, and Arm Chairs, Ladder Barrel, Guillotine, Pedi Pole, Spine Corrector, and other small apparatus such as the Magic Circle, foot & toe correctors.

The goal is to address wellness as a whole. Proper breathing with a strong powerhouse (core) creates a stable and efficient center for movement protecting the spine. 

This system has over 500 exercises ranging from basic to advanced; each with a full expression realized through properly taught biomechanics, individual ability, and regular practice.

Yes, of course, it is now part of our vernacular. The intention of his method is in its true name, so if you know you are practicing Contrology you have a better understanding that control of your movements is vital! You cannot “check out” mentally to do Pilates.

The benefits of Mr. Pilates Contrology can include but are not limited to; increased strength & flexibility, better body alignment, increased mental & physical endurance and focus, improved coordination & balance, stress relief, increased body awareness & connection, increased spinal & hip mobility/stability, better posture, breath efficiency, movement efficiency, weight management and so much more. The list could go on!

YES! Of course, you can do Pilates!  Joseph Pilates was a man; he was a boxer and a gymnast. He designed his system so that it could be used by anyone who had the discipline to follow it, especially men. There is a misconception that it was developed specifically for dancers. Thankfully it was the dance community that has kept it alive and well!

The general recommendation is 2-3 times per week, but many people practice 4-5x/week with a mix of mat work, private sessions, and personal practice. Each Pilates session builds upon the previous session.  The more often you do the work, the quicker the progress. Like anything else in life, practice = progress. Participants may only do Mat work, some do Mat work and 1 private session per week. Some take 2-3 private sessions and the occasional mat class. Depends on your schedule, lifestyle, goals, and budget.

Private one-on-one training is recommended for all students but may be required if you have any medical issues, or health concerns, or are recovering from an injury or accident. One-on-one training is an efficient, effective way to customize your workouts and get the personalized attention you need to reach your fitness and wellness goals. Group classes are a wonderful way to begin Pilates if you are concerned about budget or prefer a group atmosphere. When available, classes at Citrus Pilates & More Inc. are small with 3-6 individuals. Group sessions are generally geared towards those who know how to navigate the equipment and adjust/modify exercises when needed.

Before any student can schedule a duet, trio, or group session on apparatus, one must have a minimum of three private lessons so you and your teacher can determine your personal goals, solidify your familiarity with the equipment and its safety protocols, and determine who to pair you with for the shared session. The goal will be to place you with other students/clients at a similar fitness level so that you get the most out of the session. This is a standard industry practice. Pairings are at the discretion of the teacher and are subject to availability. Reformer classes are limited to a maximum of 3 participants.

Possibly. You will need to speak with the studio owner and teacher to determine if this is advisable and if they are comfortable beginning Pilates training as a group on apparatus. Please note that advanced work routinely requires spotting and may not be achievable in a group session, this can limit your progress to some extent, so you may want to schedule private sessions to further your personal goals in addition to your group session.

For modesty and comfort concerns, avoid wearing shorts with baggy legs. Clothing that will allow you to move easily and breathe comfortably is appropriate. Clothing doesn’t need to be skin tight, but form-fitting enough so that your teacher can see your body move. You will need to remove your shoes upon entering the studio unless it is determined that wearing shoes is required for you. Please remove jewelry (including body piercings) as it may interfere with the exercises and damage upholstery. Long hair should be tied back and avoidance of heavy perfumes, colognes, oils, lotions, etc is advised for allergy avoidance and safety. Discard any candy or chewing gum as it can be a choking hazard.

It’s not uncommon for clients to drop a dress or pant size but stay at the same weight. If you want to lose a significant amount of weight you must also address the most important aspect of weight loss, your diet.  Weight loss is a multifaceted approach. Working with a nutritionist is recommended and addressing other aspects of your life such as (but not limited to) high stress and inadequate sleep is advised.  Can Pilates help you reach your weight loss goals? Yes, it can, but you must make additional positive changes outside of the studio.

There is a myth that Pilates is not cardiovascular. Pilates is not a cardiovascular exercise in the same way running or swimming is, but it is a whole-body workout. When you first begin Pilates the focus is on developing efficient form. When your teacher knows you can perform the exercises with proper control then the work will begin to quicken to a pace you may consider as “cardio.”  Each exercise will flow into the next one with the transitions becoming exercises themselves.  The goal is to keep moving without stopping and complete the exercises in order, omitting or modifying where needed. There are 34 original Mat exercises to learn, initially, it may take 45-55 minutes to complete 10-20 of them.  As the work progresses, is not uncommon for an intermediate/advanced individual or class to complete the entire 34 exercises (with the recommended repetitions) in 20-25 minutes, maybe less. You will break a sweat and your heart rate will be elevated! This also applies to all the work on the apparatus. 

Generally, a Pilates studio is focused on Pilates and not much else. On occasion, they may offer separate complimentary movement methods such as Gyrotonic and/or Yoga. Teachers at a studio will have comprehensive system training on all Pilates apparatus and have the apparatus available.  Most gyms will not offer or invest in apparatus training or equipment.

Class size is generally smaller in a studio so the teacher-to-student ratio is ideal. This allows for more individualized instruction.

Some gyms may teach Yogalates, Piyo, or other hybrid classes, these are not Pilates. They are certainly not Controlgy. These are not bad or ineffective classes, often they are very challenging, rewarding, and fun, but hybrid classes are not the Pilates method as it was intended. Oftentimes there is nothing Pilates about them, other than the name.

Pilates and Yoga are certainly complementary as they both seek to develop body, mind & spirit, but they are two distinct disciplines. Yoga has been around for 5,000 years and is a Hindu spiritual tradition. Pilates is relatively young at 100 years and is primarily a system of body conditioning. Pilates does not utilize meditation while Yoga traditionally does. Yoga tends to be static in nature; holding a pose for a determined time and breath. Pilates is very dynamic with a focus on proper alignment during movements that flow from one to another in a brisk fashion with anywhere between 3-10 repetitions. If you’ve seen a photograph of a Yoga pose and of a Pilates exercise they may have looked similar, what’s missing is the ability to see the movement in the Pilates photograph. Pilates also utilizes specialized apparatus with spring resistance such as the Reformer, Trapeze Table (Cadillac), and Wunda chair. Yoga may use small props such as a block or strap, but no large apparatus. There are over 500 exercises in the Pilates method with Yoga having 900 or more. This is but a small list of the differences between the two disciplines.

Physical Therapy (PT) is the evaluation and treatment of a physical problem and/or the assessment of dysfunction and is a form of medical treatment that requires state medical licensure of its practitioners and clinic. PT is focused on healing specific physical injuries with DIRECT treatment of the injury area following Physician approved protocols.

Pilates is rehabilitative in nature, but a certified Pilates teacher is a personal fitness trainer specializing in the Pilates method. Pilates IS a workout, Pilates IS an exercise program. A Pilates teacher will work AROUND an injury, not directly with it.  Only when an individual is discharged and cleared from PT can a Pilates teacher focus on post-rehabilitative exercises and work with the area in question. A Pilates teacher may deem that you require advanced treatment that they are not licensed to provide and therefore refer you to your physician or PT clinic.  Additionally, a Pilates teacher that is trained to work with special populations is not the same as a licensed PT.

A Pilates teacher can work with your PT to provide and design an exercise program for you while you are in rehabilitation. This will be a program that does not interfere with your PT treatments and timeline but will likely enhance your rehabilitation. This can help keep you physically active and engaged, even if it is somewhat limited. In some instances, a Pilates teacher may work under the direct supervision of a PT in a clinical setting. A physical therapist may have comprehensive Pilates training that allows them to use the Pilates method in their treatment.

If your prospective teacher is only certified with Pilates Mat, then you should only take Pilates Mat from them. Equipment training is more in-depth and requires additional training. Comprehensive system training includes; Mat, Reformer, Cadillac, Ladder Barrel, Small Barrels, Chairs, and other small equipment.

Ideally, a teacher will challenge you but encourage you to listen to your own body. Ultimately, you are in control of your body and it is up to you to communicate if something doesn’t feel right. Your teacher should be able to give you appropriate modifications or determine if an exercise is not appropriate for you at that time. 

The education of your teacher is obviously important. Ask them about their training and verify when needed. There are numerous quality training programs throughout the US and Internationally.  Some are classically based, some are contemporary based and there are those that are clinically based.

You should look forward to your sessions and the overall experience of the studio and teacher(s). A good rapport is important between the two of you. The studio should be clean and organized, equipment should be maintained and serviced regularly. Proper state health studio licensure and certifications should be displayed and up to date. Friendly staff and a good vibe are a must!!

The difference is philosophy and curriculum. 

Classical Pilates training programs focus on the exercises that Joseph Pilates documented through photographs and published reading material as well as exercises known to be taught in his gym/studio to 1st generation students/teachers. Classical-based programs also adhere to the use of apparatus that is mostly unchanged from the measurements of the apparatus Mr. Pilates designed, built and/or patented. The classical considered equipment brands are Gratz, Pilates Designs, Tirado, The Contrology line by Balanced Body, Legacy, Pilates Scandinavia, Nano, and a few older companies no longer in production but the equipment is still in use. Classical Pilates will follow the order set by Mr. Pilates as well as little to no background music in the studio.

Contemporary Pilates training programs are often called evolved or expanded Pilates. These programs generally use apparatus that has been modified from the classical apparatus. This equipment has additional adjustments and settings and may be larger than Mr. Pilates’s original measurements. Contemporary Pilates may also modify the order of the exercises or add exercises to the Pilates repertoire that were not known to be taught by Mr. Pilates but considered Pilates based. In the USA contemporary equipment is generally Balanced Body which has numerous contemporary lines of equipment. Franchise-based studios will use contemporary equipment and offer larger class sizes.

Clinical Pilates is a form of rehabilitation and Physical Therapy. A clinical or rehabilitation-focused training program will be offered and only available to those with advanced degrees in PT, OT, Chiropractic, DO, MD, or anyone with a license to practice medical rehabilitative services. These programs will focus on the medically rehabilitative aspect of Pilates and may use any of the above equipment brands most commonly BB clinical line.

The Pilates you are taught is only as good as your teacher no matter what program they trained with. Like any other profession, continuing education is key.  The most important thing is that you are developing a connection to your body through efficient movement.

As a whole, the goals of each approach are the same. Core (powerhouse) strength, spinal stability & mobility, injury prevention, mental focus, and more. As research on fitness and wellness progresses, there will be changes in curriculums and approaches. Any of the three approaches is wonderful and ultimately beneficial as long as they are approached with sound biomechanics. The approach you choose to practice will largely depend on what’s available in your area. If you want to do the work of Mr. Pilates’s “Contrology,” Classical Pilates is what you’ll want. Contemporary can be a fun addition to the Classical work. Clinical Pilates will be specific to the rehabilitation of injuries.

The short answer is; you do Pilates! Some brands may be more challenging to work on than others and you may have your favorite based on your initial experiences, but if you find that it’s too easy you’re not working the brain to work the body. 

There are differences in how the exercises feel depending on the style of equipment, but your teacher should know the adjustment settings for each exercise and help you find the correct feel.

Citrus Pilates has chosen the classical training approach and utilizes equipment by Gratz, Pilates designs, Tirado, and Nano pilates.

Citrus Pilates & More Inc. has chosen to stay on the Classical Pilates path because it is closest to what Mr. Pilates designed and created; Contrology. We love the simplicity of his method and the design of the equipment.

Pilates is a specialized profession beyond a general personal training certification. Many teachers have college degrees in Dance, Exercise Science, Kinesiology, Sports Medicine, or additional training and/or advanced degrees requiring licensure in Physical, Occupation, or Massage Therapy. The various Pilates apparatus needed for a full studio is a large investment and professional training is 600 hours or more. Like any other business, there are costs involved in running the business. You are paying for professional services and those services will be priced according to professional training, experience, and geographical location.