Enhanced Health & Fitness Pilates - Frequently Asked Questions

Frequently Asked Questions

Please wear comfortable, fitted clothing to your session. Typically, a tank or cami top with Capri's or pants for the ladies. Bike shorts (with long shorts over if preferred) with a fitted moisture-wick top for the men. Shoes are not worn, however, We require participants to wear socks for sanitary reasons, with non-slip bottoms for safety. These may be purchased in the studio, or from the Toe Sox company directly.

How often should I practice?
We recommend that you begin practicing Pilates 2 -3 times per week. As you become more advanced in the method and obtain the results you are striving for, you and your trainer can discuss what plan of action to take in order to maintain your results and/or enhance the results you have obtained.

Remember that you will only see us for a FEW hours every week and what you do on your own will have a HUGE impact on your accomplishments. Your trainer will, on occasion, assign homework (exercises, stretches, etc) in order to enhance your health and fitness goals. This will greatly benefit your results, if you comply.

So long as you follow the advice of your trainer, you should expect to see results quickly. Regardless, Joe Pilates always said that within 10 sessions you will feel the difference, within 20 sessions you will see the difference and within 30 sessions, others will see the difference. Our clients agree with him and so do we!

Will Pilates help my lower back pain?
An estimated 8 in 10 Americans will be affected by low back pain.

At EHF, we work to re-educate the core system by teaching proper muscle recruitment. By creating better movement efficiency with more functional movement patterns, increased flexibility and greater core strength, we can help reduce pain and discomfort in most clients.

When core muscles are weak, the body recruits alternate muscles to "come to the rescue" and take over, allowing the over-stressed muscles to "take-a-break". Although this is an impressive way for the body to protect itself from immediate and chronic injury, it often causes alternate pain over time, usually in the form of low back pain. This is especially true when there is no diagnosed injury or trauma to the area.

At EHF, we work to re-educate the body by teaching proper muscle recruitment and core stability. Using specific, small movements and incorporating proper stretches to enhance our clients neuromuscular proprioception, the core system becomes stronger and more supportive, and most clients find their low back pain is greatly reduced, or gone.

There are, of course, some cases where core stability and spinal mobility may not reduce low back pain. Known or diagnosed medical issues and injuries such as spondololithesis, degenerative disk disease, herniated disks and others, may be exacerbated by exercise and for any of these situations, we require a physicians or physical therapists signed release.

Can I practice Pilates during Pregnancy?

So long as you have been active and your physician has not advised you to avoid exercise, EHF Pilates can modify most exercises so you can get an amazing workout throughout your pregnancy. Our trainers are experienced in training pre and post natal women and understand the contra-indications and beneficial exercises for you.

What is core strength?
Pilates is, first and foremost, core training. The arms and legs are trained as well, but every exercise requires core stability and demands an understanding of how to activate this deep muscular support system in order to properly stabilize and enhance the workload of the arms and legs.

"Core" muscles are comprised of predominantly slow-twitch fibers and work best in an unstable environment. They do not create a Lactic acid "burn" and usually require more neuromuscular focus for activation. Many misinformed trainers and lay people alike, believe the "core" is the abdominal and low back muscles. Some even go so far as to incorporate the gluteal and oblique muscles...not so, according to the World Spine Association.

This system of support is comprised of four specific muscles. At EHF, we will educate you about the role these muscles play, where they are located and how to properly activate them. This will create a solid foundation from which you will find a new freedom of movement, allowing your body to become stronger and more flexibility then you have imagined. By creating strong, yet flexible and mobile muscles incorporated with mental clarity and focus, you will leave every Pilates session feeling invigorated.

If I have had an injury, is it okay to practice Pilates?
Since Pilates incorporates some physical therapy based exercises our trainers are educated in utilizing specific modifications to benefit those with injuries. In addition, our studio is equipped with attachments and specific apparatus to allow a great session even with a sprained ankle, broken legs, hand or arm injury, etc. In most cases, we will be able to train you and you will still get maximum results, but it is important to listen to your body!

If you are under the care of a physician, or other medical professional who has suggested that you can, or should not exercise, then please don’t. Otherwise, our trainers will be able to create a routine that will work for you. In most cases, we will require a medical release from your physician before beginning, or returning to, your exercise program. In addition, we will require those with more severe injuries to participate in private training, as opposed to group or semi-private sessions, so your progress may be monitored.

Do men practice Pilates?
Considering that a man named Joe Pilates developed this exercise method and all the apparatus used for training, it's a wonder more men don't practice! Although Pilates will not provide hypertrophy, most men find that Pilates offers a great amount of strength and provides the benefit of a strong and lean physique. Many of our male clients also realize the importance of core training and know that Pilates is something they can't seem to get with regular sit-ups and gym style abdominal training. We always say that not all men practice Pilates . . . only the smart ones do!

How can Pilates help me be more independent?
We have found that Pilates helps people to learn more about themselves and what they are able to accomplish in life, outside our studio. Because we help build your strength and your self-confidence, you will be amazed how this will juxtapose your everyday life. Our Director has successfully trained clients with spinal trauma, including paraplegia, MS, MD and other undiagnosed issues. We offer a complementary assessment to anyone who suffers from a neuromuscular issue.

Will Pilates make me grow taller?
People often claim that Pilates training has made them "grow" taller. In reality, it does not make one physiologically "grow". The taller appearance is due to core stabilizers working better to help improve your posture.

Will Pilates help my golf game?
Since Pilates increases spinal mobility, flexibility and abdominal strength without rigidity, our clients find their golf swing improves substantially. By training specific muscle systems in the body, including the shoulder girdle and hip girdle, Pilates helps to increase your kinesthetic awareness and aids in a noticeable difference in your final score.

How will Pilates make me run / cycle better?
Cycling and running both require strong leg muscles and a strong supportive center. In addition, most great runners and cyclists are quite flexible, which helps to increase their range of motion and produces less strain in the muscles. Pilates works on the deep hip, knee and ankle stabilizers,in addition to the core system, to increase stability and provide a greater range of motion, which helps to creating better movement patterns, allowing the legs to perform with greater movement efficiency.

In cycling, Pilates also helps reduce the upper trap / neck strain associated with the sport by re-educating the muscles used to stabilize the shoulder girdle, thus reducing pressure in the wrists, arms, neck and shoulders.

What is the difference between Pilates and Yoga?
Both are categorized as mind-body exercise, due to the mental focus, enhanced awareness of the body and the precision and control required during the exercises. Pilates, however, is more versatile and variable since it is preformed on specific apparatus, creating additional forces (besides gravity) to help flatten the tummy, sculpt and define the arms and firm the buns and thighs.

Pilates equipment is designed to allow a full range motion, (increasing flexibility) and demands core strength and stability in order to progress into more challenging exercises.

In general, Pilates uses few isometric contractions (holding poses) like most styles of Yoga and has multiple forces acting on the body (in addition to gravity) to increase the variability of load on the muscles during the work out. This results in greater strength gains, while the unstable and mobile environment of the apparatus increases core activation and body awareness.

Pilates is similar to Yoga, in that breathing is an important aspect. Yet the focus and style of breathing is completely different. Breathing exercises during Yoga practice are usually focused towards relaxing the body and distention of the abdominal wall. Pilates style of breathing is physiological and anatomical by design. Pilates incorporates diaphragmatic breathing to enhance costal (rib) and spinal mobility, which allows an increase in core activation.

What is the difference between Pilates and Weight training?
Pilates is preformed in a quite setting, using visual cues, imagery, mental focus and biofeedback to heighten awareness in order to achieve strength, endurance, balance, coordination & flexibility.

By enhancing your kinesthetic awareness, you will become more cognizant of your breath, vitality and being. A gentle and subtle demand for excellence will ensue and your results will be both physical and emotional.

The Physiological Difference
Weight training is an excellent way to increase strength in the body and we believe it is a great complement to Pilates. Although both methods build muscle, dumbbells and fixed gym equipment utilize a different type of muscular contraction then the Pilates apparatus, creating different results.

Free weights become easier to lift during the muscles concentric contraction, while Pilates equipment is designed for an isokinetic contraction, allowing the muscles to lengthen and shorten at a constant speed in both directions, which creates less pressure on the skeletal joints and provides optimal biomechanics. Furthermore, weights are generally lifted on a stable surface, demanding less core muscle stability, where as, Pilates apparatus is in constant motion as the exercises are performed, requiring increased core activation.