Category: Uncategorized

 

Throughout the years, our company’s aim has always been to inspire our customers to incorporate a positive lifestyle change for themselves. With that, we made a commitment to always deliver exceptional value through our products. Today, we are able to further that promise by signing a new partnership with Eleiko – the choice for champions! And here are 3 reasons why.

 

• Eleiko is known for its exceptional quality

 

Eleiko delivers premium fitness equipment that upholds itself on durability and precision. After all, they have been creating the world’s best barbell since 1957, through carefully sourced Swedish materials and manufacturing, and precision engineering. Together, F1 Recreation can offer our customers top-notch products, thus enhancing our dedication for excellence.

 

• Eleiko has strength in brand credibility

 

Since they took their first step in the fitness industry in 1957, Eleiko has become a highly-respected brand in the fitness industry amongst professional athletes and fitness enthusiasts around the world. They’ve uphold a long standing reputation of producing some of the world’s best, making them a leading provider of high-quality weightlifting equipment. With this new partnership, F1 Recreation would gain more credibility and trustworthiness in our product lineup.

 

• They provide a diverse product range

 

Ranging from barbells and plates to strength training equipment, consumers are given a variety of options to carry out their fitness journey! You might even consider their new product line, Prestera, which is their modular, customisable strength system that induces new possibilities for your floor plans and training. Following this partnership with Eleiko, we are given more opportunities to provide a comprehensive selection of fitness solutions, catering to a broader audience and diversifying our product portfolio.

A new partnership between Eleiko and F1 Recreation would prove to be beneficial in the long term, with better opportunities to innovate better and faster. We are happy to welcome Eleiko into our family amongst many other brands that stand alongside us, and we look forward to our successful achievements that await us in the future!

 

BY NUR ASWANI | PUBLISHED ON 15 NOV 2023

If you’re spending more time working out at home these days— and maybe enjoying it more than you thought— now might be the best time to invest in or spruce up your home gym or workout space to make it somewhere you really look forward to being every day.

A few simple changes, like a fresh coat of paint, putting up some art, adding brighter lights, buying a few plants (even if they’re fake), and installing a mirror or two, will go a long way to making it feel more welcoming and enticing. Why not bring some joy to your exercise routine?

If you have the budget, consider adding a few new props or a piece of Pilates equipment to keep you focused on your fitness goals.

So where should you start in remaking, remodeling or just freshening up your home workout space?

1. Let’s begin with some #HomeGym inspiration

Who wouldn’t want their own ‘wellness wing’? In a recent episode of the Property Brothers’ home renovation show, Brother vs. Brother, Drew Scott was tasked with renovating a 100-year-old house in Los Angeles, California, where people “can’t live without our… Reformers,” as the show’s guest host remarked.

The before and after shots of the space are astonishing. From a shabby wood-paneled room with cheap linoleum flooring and a low ceiling, to a bright and airy exercise room, decked out with a Merrithew^® V2 Max Plus^™ Reformer, a mirrored wall and full-length windows, it really brings the studio experience home.

So while we all dream of one day having a home gym like this, here are a few simple hacks you can do right now to freshen up your workout space.

2. Consider your exercise needs and wants

• The type of exercise you do and the equipment you’ll need
• How much space and storage you have available
• If you’ll be moving equipment around or leaving it in place
• What décor aspects you like about the studios you visit

3. Expand your horizons with new fitness accessories or equipment

Versatile accessories for small spaces

As Pilates professionals and enthusiasts, we all know that any great workout begins with a high-quality mat, so choose one you really like and that gets you excited to work out.

If you have a designated at-home workout space, you might want to go with the ultra-comfortable and luxuriously thick Eco-Lux^™ Imprint Mat, so you can leave it in place.

Once you have your mat, then you can start branching out. If you’ve been doing mat-based workouts for a while now, maybe it’s time to expand your collection of props and small equipment, adding instability, resistance, weight, agility challenges or athletic conditioning to keep your at-home workout routine fresh.

Equipment for workout rooms and home gyms

If you have a designated workout area, you might want to invest in a high-quality and long-lasting piece of equipment, such as a Reformer. As is the SPX^® Max Reformer, which can be stored upright with the Vertical Stand.

If you have a limited amount of space, but you want to step-up your workout, try a Split-Pedal Stability Chair^™ or a Ladder Barrel, both of which are compact, versatile and provide multiple exercise options.

4. Plan your space

Merrithew’s 3D and 2D Studio Planner tools aren’t just for professional studio owners. You can use them to visualize, customize and optimize your home gym space too, so you know exactly what fits where and how it will look before you invest.

5. Make the most of your new home gym

Once everything is said and done, make sure you put your new space to use. We’ve got tons of exercise ideas and workout tips on the blog, to bring the latest and greatest Pilates and mind-body workouts into the comfort of your new home gym!

 

Source: https://www.merrithew.com/blog/post/2020-11-10/tips-for-sprucing-up-and-bringing-joy-to-your-home-gym-or-workout-space

Found in Pilates studios, fitness and franchise facilities, golf clubs, hotels and home gyms, and used by elite and recreational athletes, office workers, pre- and post-natal women, celebrities and rehab clients, the Pilates Reformer is one of the most versatile and effective exercise machines on the market.

The Pilates Reformer is a highly sought-after piece of equipment because it facilitates safe, versatile and low-impact workouts for the whole body using spring resistance. It’s suitable for people of all ages and fitness abilities looking to increase their strength, flexibility, balance, coordination, posture, muscle tone, range of motion, functional movement— and that’s just the beginning!

While most Pilates Reformers come with the same base features, there are a lot of upgrades to consider. Ultimately, no two Reformers are alike.

Some Reformers are more customizable with upgrades that can include custom colors to match your décor or branding, extensions for height, a Vertical Stand for upright storage, vinyl strap covers for easy cleaning, accessory boards, a Vertical Frame for a quasi-Cadillac experience, and so much more!

All of these factors are things to consider when investing in this type of exercise machine— whether you’re a home user, a fitness professional or a studio or fitness facility owner— you’ll want to think about how you’ll be using it, with whom, what size space you have, and what your budget is.

In our first-ever Pilates Reformer Buyers’ Guide, we’ll provide you with everything you need to know to find, choose and buy the best Reformer for your needs, fitness goals or studio space.

Menu:

1. What is a Pilates Reformer?
2. Pilates Reformer benefits: Why is a Reformer so effective?
3. What’s the difference between mat Pilates and Reformer Pilates?
4. Four questions to ask yourself before buying a Reformer
5. Pilates Reformer key features and functionality
6. Reformer upgrades and customization
7. Reformer accessories
8. Why invest in a Merrithew^® Reformer?
9. Tips on buying a Reformer – from fitness professionals
10. How to choose the best Pilates Reformer for you

1. What is a Pilates Reformer?

A Pilates Reformer is a traditional piece of Pilates equipment that uses spring resistance, a moving carriage platform, ropes and pulleys to provide resistive and assistive exercises for the whole body in all planes of motion.

The Reformer springs maintain tension through the full joint range and on the concentric and eccentric phases of the movement, challenging the user’s strength, stability, mobility, flexibility and balance.

The Pilates exercise method and the first iteration of the Reformer machine were both invented by Joseph Pilates in the early 1900s. It was his belief that “physical fitness is the first requisite of happiness.” His fitness program, called Contrology, aimed to restore and maintain flexibility of the spine through six principles: breathing, centering, concentration, control, flow and precision.

Merrithew^®’s contemporary Pilates method, the STOTT PILATES^® Movement System, has evolved over the last three decades, incorporating the latest exercise science and rehabilitation research and fitness training protocols. The STOTT PILATES Principles look at how different parts of the body, as well as optimal breathing patterns and mind-body awareness, function alone and in unison to affect posture, alignment, transfer of forces, muscular recruitment and activity.

The Pilates Reformer, which is one of the most popular exercise machines used for Pilates, has come a long way since the early 1900s with new innovations, functionality and customization, which we’ll explain in more detail below.

2. Pilates Reformer benefits: Why is a Reformer so effective?

The Pilates Reformer offers many benefits to users, including an effective low-impact, full-body workout using spring resistance. Any Reformer workout can be progressed, regressed or modified depending on the user’s needs, fitness level, ability, and goals.

The Reformer’s spring system facilitates hundreds of exercise options that can be done by a wide range of users, including rehab patients, athletes, pregnant women, people with disabilities and mobility limitations, etc. The spring resistance can be altered depending on the user’s individual requirements, adding challenge or providing support.

On a Reformer, the user can remain in a comfortable position, including supine, prone, side-lying, standing, kneeling and sitting, while working out.

If the Vertical Frame (sometimes called a Tower) is added to the traditional Reformer, the angle of resistance can be adjusted to target individual muscles and muscle groups. These options increase the functional programming options for rehab patients, everyday users, and athletes.

Compared to conventional weight training, where a greater output of force is required to initiate the movement against gravity (think of a bicep curl), when using springs, the resistance begins at a lower level and gradually increases through the range of the motion. This means the greatest amount of resistance is achieved at the end of the range of movement, creating tension through the full joint range. Some exercises on the Reformer actually become more challenging when you decrease the support and stability provided by the springs.

3. What’s the difference between mat Pilates and Reformer Pilates?

The main difference between these two forms of Pilates is that mat Pilates relies mainly on body weight and gravity, and Reformer Pilates uses springs, ropes and straps for added resistance.

Both provide safe and effective workouts that challenge strength, mobility, stability, and balance and emphasize proper form, alignment, control, breathing and the mind-body connection to improve how the body functions as a whole, integrated system.

Since mat Pilates can be done with just an exercise mat on the floor, it’s an affordable and accessible way to try, expand and advance your Pilates practice. It’s a great way to work the whole body without any additional props or equipment and is often taught at mainstream gyms, fitness clubs and community centers. But don’t be fooled – just because it’s done on a mat doesn’t make mat Pilates any less challenging than Reformer Pilates.

Many people enjoy the variety and excitement of working on exercise equipment and that’s one of the reasons they choose Reformer Pilates. By adjusting the spring resistance, the Reformer can be used to advance many Pilates exercises and increase the stability, endurance and strength challenge. The Reformer can also be used to modify mat Pilates exercises so users who can’t exercise on the floor, bear weight on certain parts of the body, or need the assistance of the springs, can still participate.

4. Four questions to ask yourself before buying a Reformer

A. How will you be using the Reformer?

Will you be using the Reformer for group classes, private one-on-ones, home use, health care, or rehabilitation? Knowing your client base (or your own needs) will help you choose the best Pilates Reformer, whether that’s a professional Reformer with more accessory and programming options for a diverse clientele, or a more streamlined and competitively priced Reformer for personal home use.

B. Who will be using the Reformer?

Professional athletes, seniors, rehab patients, or yourself? Depending on the answer, this may change the Reformer you buy. For example, seniors and rehab patients may need an elevated Reformer carriage, so they don’t have to bend down to get on the equipment. Athletes may need a longer carriage bed if they’re taller or bigger than the average person. Home users likely want something versatile but compact for their home gym space.

C. What type of space do you have?

Reformers can be used in many different settings and come with special features to accommodate different size spaces. For example, if you have a multi-use gym or fitness facility, you may want to consider a Reformer with a stand or one that can be stacked and easily moved, whereas this feature wouldn’t matter as much for a studio owner or fitness professional with a designated space for the Reformer.

D. What’s your budget?

Reformers range in price from a few thousand dollars to $10,000 plus. It all depends on their functionality, features, warranty, add-ons and accessories. When buying a Reformer, look for sturdy and durable components, high-quality craftsmanship and manufacturing, and a comprehensive warranty for peace of mind. You want to ensure that you’re investing in a versatile piece of Pilates equipment that will last a lifetime.

5. Pilates Reformer key features and functionality

This diagram shows some of the basic components of a Pilates Reformer, including the Comfort Footbar, Standing Platform, Springs and Reformer Carriage.

All Reformers have the same basic components. Here are the four most important features to pay attention to when buying a Pilates Reformer.

Springs: A Reformer wouldn’t be what it is without its springs, so this is one of the most important features to inspect and research when buying a Reformer. You want to make sure you have a variety of spring tensions to provide different levels of resistance, that they’re made of high-quality and durable material, and can withstand continuous use.

Merrithew’s custom-crafted springs are nickel-plated and heat-treated, making them extremely safe and durable. They come with a unique spring ball that securely connects them to the gearbar.

Merrithew offers three springs packages:

• High-Precision Springs on all Professional models
• Traditional Springs on all At Home models
• Power-Up Springs as an additional upgrade for both Professional and At Home models

Merrithew is the only company to include Neoprene spring sleeves to eliminate noise, so users can remain in the zone as they exercise. The metal spring holders on Professional Reformers, and plastic spring holders on At Home models, keep the springs out of the way while not in use. We recommend that you replace your springs every two years to ensure optimal safety, performance and warranty coverage.

This image shows the three springs packages offered on Merrithew Reformers. They are: the High-Precision Springs, available on all Professional Reformer models during manufacturing; the Traditional Springs on all At Home Reformer models; and the Power-Up Springs, available as an additional upgrade for both Professional and At Home Reformer models.

Additional customization: The gearbar is the mechanism that holds the springs in place while in use. It also changes positions, providing additional adjustments. The Traditional Gearbar is standard on all Merrithew Reformers, providing three gearbar positions. Any new Professional Reformer purchase can be upgraded to the High-Precision Gearbar to get six gearbar positions, added versatility and improved precision. This can only be added to Professional models during production/manufacturing. Reformers cannot be retrofitted to add this feature later on.

Spring	Equivalent tension in lbs / kg
100% Reformer spring:	6-7.5 lbs (2.7-3.4 kg)
50% Reformer spring:	3-4 lbs (1.3-1.8 kg)
25% Reformer spring:	2.25-3.25 lbs (1-1.4 kg)
125% Reformer spring:	7-11 lbs (3.1-4.9 kg)

 

Carriage: The carriage is a platform on wheels that attaches to the Reformer’s springs. This is what you will be sitting, standing or lying on as you push and pull the carriage along the Reformer’s rails. You want to look for a Reformer carriage that is sturdy, comfortable and supportive and doesn’t creak or feel rickety when you put your full weight on it.

Merrithew’s UVA foam-padded carriage is unique because of its patented whisper-smooth rolling mechanism. With two fixed wheels and two floating wheels, the carriage rolls smoothly and quietly across the aluminum rails no matter how vigorous the workout.

Comfort for everyone: SPX^® Max Reformers feature a 22 in (55.9 cm) wide carriage, while V2 Max^™ Reformer models have a wider 24 in (61 cm) carriage. A 6 in (15 cm) carriage extension upgrade is also available on certain Reformer models for those looking to accommodate clients 6 ft 4 in (193 cm) or taller.

Rope system: Ropes or straps are another core component of any Reformer and should be adjustable to suit the user’s specific needs. They usually have handles or loops at the end and provide additional exercise options for the arms and legs. These ropes allow users to work through greater ranges of motion as the Reformer carriage moves, challenging stability and control for a multi-dimensional workout.

Warranty: When investing in something like a Reformer, you want to be sure it comes with a comprehensive warranty. Look for a warranty that covers components and mechanisms, welding, fabric and upholstery, and wear and tear.

6. Reformer upgrades and customization

Beyond the conventional Reformer features mentioned above, there are myriad ways to customize and upgrade your Reformer depending on your studio needs, clientele, space or fitness goals.

Do you teach a lot of athletes and need a larger carriage or an extra-long Reformer Box? Done.

Do you want a Reformer in Millennial pink to match your home decor or studio branding? The choice is yours with upholstery available in 10 standard or 75 custom colors.

Get a Reformer in your favorite color: our upholstery is available in 10 standard colors at no extra cost, including Dark Cherry, Bronze, Concord Purple and Artichoke. We offer 75 custom colors for an additional charge.

One of the most popular upgrades on Merrithew Professional Reformers is the Vertical Frame and Mat Converter, which transform the Reformer into a quasi-Cadillac. With these additions, users can perform 80% of Cadillac exercises on one Reformer machine. This is handy for small studios that can’t fit both machines, but still want to offer both Reformer and Cadillac programming.

The Vertical Frame provides a number of additional spring options and the Mat Converter turns the Reformer into a raised mat platform, on which mat Pilates exercises can be done for those with limited mobility.

The Vertical Frame is only available on Merrithew Professional Reformer models.

The Vertical Frame can be added to Merrithew Professional Reformer models, transforming the Reformer into a quasi-Cadillac. Here we show some of the key components of the Vertical Frame, including the Traveling Pulleys (Max Plus models only), Safety Chain, Roll-Down Bar, Push-Thru Bar, Arm and Leg Springs, and Traveling Eyehooks (Max Plus models only).

7. Reformer accessories

The Reformer is a great piece of equipment on its own, but it can also be enhanced with additional accessories to provide even more exercise and programming options.

Some of the most popular Merrithew Reformer accessory boards that can be added to Professional Reformer models include:

Cardio-Tramp^® Rebounder – exclusive to Merrithew, this accessory transforms Professional Reformers into a heart-pumping cardio machine and provides a shock-absorbing surface for plyometric activity, making rebounding exercises easier on the joints. Other brands offer padded boards or a BOSU^® on a board as an alternative soft landing surface.

Jumpboard – this is very similar to the Cardio-Tramp Rebounder except it provides a firm, padded jumping surface for plyometric and aerobic exercise.

Rotational Diskboard – this is used for rotational exercises in both the upper and lower body. The disks can be moved into multiple positions for a range of exercise options and are often paired with other props, like Stability Cushions^™, to improve ankle strength and mobility. This tool is ideal for rehabilitation and for clients with limited range of motion.

Cross-Bow^™ – connects easily to a Jumpboard and provides a range of secure grip positions to accommodate a variety of individuals. It’s a great support tool to help with balance and assist with upper body support and stability.

Vinyasa Triangle^™ – this is another exclusive Merrithew offering that’s used in our ZEN•GA^® programming and can support the arms and legs while performing ZEN•GA or yoga-inspired exercises. This can only be used on Reformers with removable shoulder rests, so not on the At Home Reformer models.

8. Why invest in a Merrithew Reformer?

Versatility:

Merrithew Reformers come in a variety of models for home users, fitness professionals, studio owners and health care professionals.

Our Reformers are designed to accommodate diverse client needs with at least three gearbar positions, three headrest positions, four footbar positions and six carriage stopper positions.

Merrithew Reformers are highly adjustable and customizable, providing users with hundreds of exercise and programming options.

Quality:

Merrithew’s Professional line of Reformers are manufactured in Canada using the highest quality materials. Our Reformers are built to withstand continuous, high-intensity studio use and come with a comprehensive warranty.

Merrithew’s equipment is known as ‘The Professional’s Choice’ for its high manufacturing standards and fine craftsmanship. This durability helps Merrithew Reformers retain their value for years after purchase.

Performance:

Merrithew Reformers are versatile, durable and designed for safety and effectiveness. Due to their quality, durability, reliability and longevity, they’re used in professional settings around the world, including professional sports centers, health care clinics/hospitals, fitness facilities, spas, hotels, and more.

Innovation:

Some of the key features of Merrithew Reformers include: the Patented Retractable Rope System, High-Traction Reformer Feet, Wooden Standing Platform, Detachable Shoulder Rests, Neoprene Spring Sleeves and Comfort Footbar.

Three main patented features set Merrithew Reformers apart from others on the market:

The retractable rope system enables quick and easy rope length adjustments between exercises and clients for an uninterrupted workout.

The fixed/floating roller system allows the Reformer carriage to glide quietly and efficiently along the length of the rails, providing the smoothest carriage ride.

The traveling pulley system on the Vertical Frame provides multiple angles of resistance to facilitate greater range of motion, creating a multi-dimensional workout. By sliding the quick set pulleys up and down on the Vertical Frame, you can completely change the targeted muscle groups and allow clients to isolate specific areas for a very precise workout.

Certain features and accessories, such as the High-Precision Gearbar, high-traction Reformer feet, Cardio-Tramp Rebounder and Vinyasa Triangle, are all exclusive and unique to Merrithew Reformers.

Warranty:

Merrithew offers one of the best warranties in the industry with a limited lifetime warranty on a number of components.

Warranty on all new Merrithew Reformer models:

• Limited lifetime warranty on aluminum rails, components of the frame and related welding, and footbar mechanisms (excluding the Comfort Footbar)
• 90-day limited warranty on fabric and upholstery
• 1-year limited warranty on wear and tear items, including: Ropes, rollers, straps, spring clips, plastic pulley bar receptacle sleeves, Comfort Footbar covering, plastic Reformer feet, spring O-rings, molded spring holder and spring covers
• 2-year limited warranty on all other Reformer components

Note about the At Home SPX^® Reformer: If this Reformer is used in Pilates studios, fitness or health clubs, gyms, spas, or any other type of commercial facility offering fitness services to the public, the warranty becomes null and void.

9. Tips, advice and information on buying a Pilates Reformer – from our community of fitness professionals

Adriana Rotella, Merrithew Lead Instructor Trainer and studio owner in Toronto, Canada

“If looking for a Pilates Reformer machine for home use, consider a model that can be easily stored. Home Pilates Reformers are usually more compact and have conveniences like wheels, so they can be easily maneuvered, tucked under a bed or pushed aside.

“If looking for a Professional Pilates Reformer model for studio use or private clients, consider the general size and specific needs of your clients (e.g. football, hockey or basketball players would require a longer Reformer with extra support), special populations, such as elderly clients in a rehab setting, may find it difficult to get down on to a lower Reformer. You should also consider the size of your studio space. Will the same space be used for Pilates mat or other fitness classes, meaning the Reformers would have to be moved and put away?

“At the end of the day, the most important thing is to look for and invest in quality. A good quality Reformer can provide client sessions for well over 20 years!”

Regina De Los Reyes, STOTT PILATES Full Certified Instructor at Fit to Live Studio, Philippines; TaskHuman Wellness Coach and Community Lead

“Investing in your own Reformer is a great experience. Choose a Reformer that you’re already familiar with from your instructor training or that you’ve used in class, so that you know how to adjust the settings. Identify the type of Reformer you want to have. Will it be a standard Reformer, or will it be a Reformer with a Vertical Frame or Tower? Which accessories do you want to add?

“The Reformer should have a solid and sturdy construction with manageable maintenance. Measure your floor space and ceiling clearance so that you know your Reformer will fit accordingly. Look for a manufacturer that gives you value for money, plus excellent customer service, including shipping terms. Inquire about the available spare parts and the typical wear-and-tear lifespan of the Reformer. Ask for any promotions or bundles that you can enjoy with your purchase.”

Laura Wilson, STOTT PILATES Certified Instructor and owner of Natural Pilates in Los Angeles, California

“I’ve always and will always train on Merrithew Reformers because of the outstanding quality of these Pilates machines and the consistency and sturdiness of the springs, which make for a better workout. The Merrithew color selection is great because you can match your Pilates machines with the branding and decor of your studio. Merrithew Reformers are my favorite Reformers compared to all the others I’ve tried.”

10. How to choose the best Pilates Reformer for your needs, clients, space and fitness goals

SPX^® Max Reformer with Vertical Stand Bundle – This Reformer is fully loaded with our beloved commercial features, while also offering the added bonus of a Vertical Stand for space-saving convenience. The regular SPX Max Reformer (without Vertical Stand) can be stacked five high.

V2 Max Plus^™ Reformer Bundle with High-Precision Gearbar – The ‘Cadillac’ of our Reformer line, the V2 Max Plus Reformer facilitates limitless exercise possibilities. This one-of-a-kind unit multi-tasks as a raised mat platform, a standard Reformer, a quasi-Cadillac and a breakthrough multi-planar, biomechanics training tool.

Rehab V2 Max^™ Plus Reformer – Offering a higher carriage platform for clients with limited mobility and to support the demands on practitioners, this Reformer with Vertical Frame is highly versatile and adaptable for facilities with rehab patients and/or fitness clients. The Reformer can double as a treatment table with the use of a Mat Converter.

Shop Reformers >

 

Source: https://www.merrithew.com/blog/post/2021-09-27/2022-pilates-reformer-buyers-guide-how-to-choose-the-best-pilates-reformer-for-your-needs-fitness-goals-and-studio-space#menu1

Ariel Lim — Merrithew^® Instructor Trainer and the owner of Merrithew Host Training Center WITH PILATES^® — faced a Lumbar 4-5-disc issue during her teenage years and later acquired a T1-L1 disc problem due to an accident. These personal challenges, along with a challenging period in Ariel’s life, led her to discover the remarkable benefits of STOTT PILATES^®.

Ariel firmly believes that the foundational principles of STOTT PILATES played a pivotal role in not only aiding her recovery but also effectively managing her spinal health to this day.

In Ariel’s role as a Merrithew^® Instructor Trainer she had the privilege of working with several clients who also contend with various health issues, such as lumbar disc problems, degenerated knees, and mild frozen shoulders.

In this blog, we asked Ariel to share her story, what led her to discover STOTT PILATES, and her experience of working with clients dealing with pain.

Helping clients with pain management

“Keeping a tab on my client’s condition is a non-negotiable. I like to ask client’s condition before the session. It is crucial for me to know how they were feeling after the last session, as well as their current situation,” Ariel says.

It’s noteworthy that each of Ariel’s clients received a formal diagnosis from a medical professional and completed their initial treatments at the hospital. Following their doctors’ recommendations, they turned to Pilates, and Ariel has been guiding them on this transformative journey. Some clients have been under Ariel’s tutelage for over a decade, while others have embarked on their Pilates practice just a few months ago.

Ariel’s recovery experience

Ariel began STOTT PILATES with a focus on 3D breathing and gentle movements, starting with small hip joint movements while lying down in various positions. “I also incorporated arm movements. Initially, I couldn’t perform any exercise which involves flexion, extension or rotation of the spine.

“After a few months of consistent effort, I was able to do exercises that requires to lift one leg into a tabletop position. I vividly remember the joy I felt during those milestones.

“Although I’ve had my own experience with a disc issue, I recognize that each person’s experience is unique. Therefore, I always inquire about how my clients are feeling on a given day and actively listen to their responses,” Ariel says.

STOTT PILATES and its healing power

“The STOTT PILATES Principles played a pivotal role in my recovery and continue to help me manage my spinal health to this day,” Ariel says.

1. Muscle activation: “STOTT PILATES places a significant emphasis on strengthening the core muscles, including the deep stabilizing muscles of the spine. This core strength helps support and stabilize the spine, which is crucial for individuals recovering from or managing spinal issues,” Ariel says.
   Ariel believes that building a strong core helped alleviate some of her discomfort and provided better overall spinal support.
2. Alignment and posture: “The method focuses on proper alignment and posture, which can be especially important for individuals with spinal problems. Correct alignment can relieve stress on the spine and promote better overall spinal health,” Ariel says.
3. Controlled movements: “STOTT PILATES emphasizes controlled and precise movements. This controlled approach allowed me someone —who may have experienced pain or discomfort from sudden, jerky movements— to exercise in a way that minimizes the risk of exacerbating my condition. The controlled movements can also improve coordination and body awareness,” Ariel says.
4. Adaptability: “STOTT PILATES can be adapted to suit various fitness levels and health conditions. This adaptability is essential when working with clients who have health issues such as lumbar disc problems, degenerated knees, or frozen shoulders,” Ariel says.
   Ariel appreciates the versatility of the method in tailoring workouts to meet the specific needs and limitations of her clients.
   For Ariel, this holistic approach has been beneficial during challenging periods in her life, as it can promote relaxation, stress relief, and an overall sense of well-being.

Source: https://www.merrithew.com/blog/post/2023-10-03/recovery-and-wellness-ariel-lims-journey-with-stott-pilates

You don’t really need a lot of room to create a great home workout area. Just a few square feet can be used to for a combination of cardio, strength and bodyweight training. A total-body workout space can even fit smartly into a corner of a studio apartment.

Added Considerations

Close proximity to a TV makes it easy to stay entertained or follow an on-demand workout. Self-powered equipment like the IC7 indoor cycle eliminates cumbersome electrical cords and makes placement easy. Accessories like kettlebells, dumbbells and medicine balls can be used for a nearly limitless variety of strength and functional training without requiring large pieces of strength equipment.

 

Source: https://www.lifefitness.com/en-us/blog/how-create-robust-home-gym-when-you-dont-have-lot-space

Pilates is a mind-body exercise method with a history spanning over 100 years. Initially embraced by professional dancers in the early 20th century for its ability to prevent injuries and increase flexibility, today, it’s practiced by more than 12 million people worldwide.

With high-profile devotees— from Hollywood celebrities on TikTok to elite athletes, princesses, Olympians and health care practitioners— lauding its effectiveness and transformative potential, Pilates is clearly “having a moment,” as declared by the New York Times.

But it is more than a passing fitness fad. Backed by a storied history and a growing body of research to support its many mental and physical health benefits, Pilates has been found to improve core strength and stability, flexibility, balance, posture, cognitive function and even quality of life.

Over the last century, Pilates has evolved to incorporate the latest exercise science research and new developments in rehabilitation and fitness training protocols, making it even more adaptable and accessible to people of all ages, fitness levels and abilities.

Regardless of where or whom you practice with, whether you choose mat Pilates or Reformer Pilates— this is a full-body workout that anyone can do, from beginners to professional athletes.

Want to learn more about Pilates, its history, health benefits and how to get started? Discover why Pilates has become the go-to workout for so many people and explore how you can change the way you move and feel too with this mind-body practice.

Table of contents:

1. What is Pilates?
2. Who is Pilates for?
3. What is the history and origin of Pilates?
4. What are the physical and mental health benefits of Pilates?
5. What’s the difference between traditional and contemporary Pilates?
6. How is Pilates different from yoga?
7. Pilates for beginners: Tips on getting started

What is Pilates?

Pilates is a full-body, low-impact workout that promotes strength, stability, flexibility, posture, balance, body control, awareness and alignment, ultimately helping you move with greater ease and fluidity in everyday life.

Pilates exercises are often performed on a mat or on specialized equipment, such as a Pilates Reformer, Cadillac/Trapeze Table or Stability Chair^™, all of which use springs to create resistance through the full range of motion without stressing the joints.

“Pilates focuses on all of the muscle groups, from big to small without using heavy weights. For this reason, you can build lean muscles rather than gaining bulk,” says Merrithew^® Master Instructor Trainer Laureen DuBeau.

In Pilates, there’s a strong emphasis on core stability and strength, with the muscles in the center of the body, such as the abdominal muscles, low back muscles, pelvic floor and hip muscles, driving and supporting the movements in time with the breath. While Pilates is often associated with core strength, it also targets muscles in the arms, back and legs, activating both the large muscle movers and small stabilizer muscles.

Mindful breathing plays another important role in Pilates to encourage mind-body awareness and muscular control. Breathing intentionally helps you execute the exercises more effectively. The most common Pilates breathing technique is cyclical: inhaling through the nose followed by an audible exhale through pursed lips. Bringing awareness to the breath includes understanding how the lungs and rib cage expand and contract and how that can affect the quality of movement.

“Pilates helps you develop body awareness and a greater understanding of how the body moves. It teaches you how to move better and is not just about getting fitter. Moving better, having greater functional fitness, allows you to do everyday tasks with greater ease— from reaching a glass on the top shelf to bending down to pick up your kids. In order to be healthy, a body needs to move. Finding a movement program that is enjoyable is half the battle,” says Laureen.

Who is Pilates for?

Pilates is a versatile form of fitness that can be adapted to benefit a wide range of people, from beginners to regular exercisers, elite athletes, rehab clients, children, seniors, pre- and post-natal clients, and people with disabilities.

With thousands of exercise modifications and equipment options to either increase or decrease the challenge, Pilates can be adjusted to suit each individual’s needs and abilities, delivering a safe and effective workout for everyone.

“Pilates is based on biomechanics, which is the science of how and why the body moves the way it does. Biomechanics involves the principles of motion, force and momentum. Pilates applies these concepts and can be modified, progressed and regressed on its own or with equipment and props to ensure it is beneficial for anyone. Beyond just the mechanical aspect, Pilates also incorporates the idea of ‘biotensegrity’ which speaks more to how the muscular and fascial systems work together to create efficient movement,” Laureen says.

Applying an integrated, full-body approach to improving strength, flexibility, endurance and body conditioning, Pilates is the perfect complement to cardiovascular activity, strength training, rehabilitation or restorative exercise. For athletes, including dancers, golfers, runners, cyclists, football and hockey players, it’s often incorporated into their training to enhance mobility, agility, and overall performance.

With its focus on mindful breathing, body awareness and mind-body connection, Pilates also offers stress-relief benefits and is often sought-after by people recovering from injuries, dealing with chronic pain or looking to prevent injuries.

“A Pilates workout doesn’t focus so much on sets and reps. It’s about achieving functional movement – movements that help us in our daily activities – and using the body efficiently. In most cases, it is not only about what we are doing, but why we are doing it. Intention is such a big part of achieving our goals,” Laureen says.

What is the history and origin of Pilates?

Joseph Pilates, the inventor of the Pilates method, was born in Germany in 1883 to a gymnast father and naturopath mother. He was a sickly child who took to physical exercise to improve his health. He studied various forms of physical fitness, including gymnastics, yoga, boxing and martial arts.

In 1914, when WWI broke out, Pilates was in England working as a circus performer. He was taken into custody and interned in a British prisoner of war camp for four years.

While there, he began developing the foundation of his exercise method, leading inmates through their daily fitness routine and helping injured soldiers improve their strength and mobility through his corrective exercises. It is said that he attached springs to his patients’ hospital beds to help them condition their bodies while bedridden, an innovation that would later inform the design of the Pilates Reformer.

Pilates immigrated to the U.S. in 1926. He and his wife Clara opened their Manhattan gym three years later, teaching the mat and equipment-based system of exercise he’d developed called Contrology. The studio became popular among dancers and performers in New York, including Martha Graham and George Balanchine, who sought out the exercise method to help them rehabilitate and prevent injuries. Pilates died in 1967 at the age of 83.

Today, Pilates is a well-known and widely practiced fitness method offered at boutique studios, franchise fitness clubs, community centers, wellness retreats and physical therapy clinics around the world.

What are the physical and mental health benefits of Pilates?

There is a growing body of scientific research to support the physical and mental health benefits of Pilates.

Here are a few:

• Improved core strength: Pilates exercises target the abdominal, lower back, pelvic floor, and hip muscles, which can lead to improved physical strength and stability, and may reduce the risk of back pain and pelvic floor dysfunction. Deep stabilizers include the smallest muscles that provide support to balance the larger movers.
• Improved posture and flexibility: Pilates exercises focus on strengthening the trunk extensor muscles supporting the optimal alignment of the vertebral column, promoting better posture. It’s also been found to improve flexibility, mobility, balance and increase joint range of motion.
• Rehabilitation and injury prevention: Pilates is becoming a more commonly used and widely respected tool for physical therapy, injury prevention and rehabilitation. Studies have found that it can be effective as part of the treatment for scoliosis and back pain, as well as for preventing injuries among adults, seniors and athletes.
• Improved balance, coordination and quality of life: Pilates has been found to improve balance and gait performance in the elderly thanks to its effects on trunk stabilization, core activation, and static and dynamic balance, brightening people’s moods and improving their quality of life. It is often used as a tool for fall prevention training to enhance balance ability.
• Reduced stress and anxiety: With its focus on intentional breathing, body awareness and mindfulness, Pilates has been found to be effective for managing stress and anxiety by reducing cortisol levels.
• Enhanced sports performance: With its emphasis on balance, agility, flexibility, mobility, and strengthening the deep stabilizing muscles around the joints and torso, Pilates is often recommended as cross-training for athletes in a range of sports because of its proven impacts on performance and injury prevention benefits.

What’s the difference between traditional and contemporary Pilates?

Traditional or Classical Pilates refers to the original method of Pilates pioneered by Joseph Pilates in the early 20th century. Traditional Pilates focuses on a set of exercises and techniques performed in a specific sequence, while contemporary Pilates provides more flexibility, with modifications and variations of the exercises designed to accommodate individual needs and address specific goals.

Joseph Pilates’s theories were founded on six fundamental principles:

• Breathing: Pumping the air in and out of the body with a forced breath using full inhales and exhales.
• Centering: Maintaining mental and physical focus during each exercise. Pilates referred to the area between the ribs and hips as the ‘powerhouse’.
• Concentration: Valuing the quality and form of each movement over the number of reps. Pilates believed that it was necessary to maintain inner focus, paying close attention to the specifics and details of every exercise.
• Control: Emphasizing control of the entire body at all times with an awareness of how the parts move together.
• Flow: Emphasizing continuous movement, flowing from one exercise to the next, while maintaining an aesthetic quality.
• Precision: Performing each exercise with precision, step-by-step as given, paying close attention to placement, alignment and trajectory for each moving part of the body.

Contemporary Pilates is based on modern principles of exercise science and rehabilitation. It can be adapted to suit the needs of a wide range of people, including those looking for rehabilitation, injury prevention or to maintain their fitness.

STOTT PILATES builds on Pilates’s original repertoire and foundational principles. The STOTT PILATES Principles, which form the foundation of this contemporary method, have evolved over the last three decades and continue to be reviewed and updated to ensure they integrate the latest research and fitness best practices. The principles provide instructors with a framework to ensure that exercises are taught safely and effectively and can be used by practitioners to ensure they are performing the exercises well.

“Pilates is constantly evolving, which is what makes it an exercise method that people are still doing 100 years later. At Merrithew, we regularly update our education curriculum and equipment to reflect the latest health and fitness research and innovations to ensure it remains safe, relevant and effective for fitness professionals and clients,” says Lead Instructor Trainer Rie Sakamoto.

The STOTT PILATES Principles include:

• Breathing: Breathing effectively ensures that enough oxygen is flowing to the working muscles, and helps prevent unnecessary tension. A relaxed and full breath pattern encourages focus and concentration and facilitates optimal muscle activation.
• Pelvic placement: STOTT PILATES emphasizes the right amount of activation of the stabilizing muscles of the torso to control the pelvis and lumbar spine (lower back) in either a neutral or an imprinted position, depending on the requirements of the exercise or exerciser.
• Rib cage placement: The position of the rib cage affects the alignment of the thoracic (upper) spine and relates to the stability of the whole body, especially during arm movements. Adequate resiliency of the rib cage is also a main factor in optimal breath function.
• Scapular movement and stabilization: Understanding how the movement of the shoulder blades relates to movement of the arms and upper torso will help fine-tune the performance of the exercises. Appropriate mobility and control will help avoid strain through the neck and upper shoulders.
• Head and cervical placement: To create effective and efficient movements, the position of the head and cervical spine (neck) should be closely monitored to avoid tension and unwanted muscular activity. In general, the cervical spine should follow the line made by the thoracic or upper spine during any movement.
• Lower body mobility and stability: The last principle focuses on integration of the lower chain (hip, knee, ankle and foot) with the rest of the body. Dynamic control, flexibility and the ability to transfer loads is necessary to be functional in day to day activities.

How is Pilates different from yoga?

Yoga and Pilates are both forms of mindful movement that are low-impact and accessible to a wide range of people. Both practices emphasize intentional breathing and mind-body awareness. While they offer similar mental and physical health benefits, there are also some key differences between these two practices.

• Pilates focuses on precise, controlled movements that prioritize alignment, stability, strength and deep core activation and engagement. Yoga focuses on movements that increase flexibility, balance and strength with an emphasis on breathing, relaxation and meditation.
• Pilates may involve specialized equipment, such as the Pilates Reformer or Cadillac; yoga is a bodyweight-only practice.
• Pilates is a 100-year-old exercise modality based on a set of principles; yoga is an ancient practice rooted in Indian philosophy and spirituality.
• Pilates emphasizes three-dimensional breathing with the rib cage expanding vertically (up and down), laterally (side to side) and forward and back to create a more efficient gas exchange. The pranayama breathing technique in yoga is intended to promote purification, mental focus, rejuvenation and healing.

Pilates for beginners. Tips on getting started

Pilates is an effective form of fitness for anyone looking to start moving, build strength and stability, improve flexibility and balance, reduce stress and more. Pilates mainly involves resistance and bodyweight training, so it is an excellent complement to cardiovascular training, such as running, swimming, cycling and golf, and other fitness modalities, such as spinning, strength training, HIIT, Zumba, barre, etc.

When deciding to start a Pilates workout routine, think about your overall fitness goals and preferences, physical needs and the availability of qualified Pilates instructors and studios in your area. Consult with a healthcare provider before starting any new exercise program if necessary.

Once you’ve decided to give Pilates a try, here’s what you should do next:

1. Find a qualified instructor: To get the most out of your Pilates workout, find a qualified and experienced Pilates instructor who’s been certified through a reputable organization. At your first session, your instructor will guide you through the exercises using the proper form, alignment and technique. Look for someone who offers modifications for your specific body type, postural concerns or other conditions; communicates and cues exercises and corrections effectively; layers and progresses the session appropriately; and pursues ongoing education and training.

2. Online or in-person: Online Pilates workouts are a great way to discover if this form of exercise is for you before investing in in-person training. But once you’ve made that decision, we recommend taking a few sessions in person with a qualified Pilates instructor to set you up for success. This hands-on training is the best way to learn the foundations of the exercise method, including the principles, movement technique and to try out the equipment. Then, if online training is all that’s available to you because of your budget, location or schedule, you can continue to practice Pilates at home knowing that you are performing the exercises safely and effectively.

3. Private, group class or specialized program: Many Pilates studios offer introductory packages starting with private one-on-one sessions. This gives you a chance to meet the instructors, get acquainted with the studio and equipment, and learn some of the exercises before joining a group class. Alternatively, many studios also offer specialized programs for various populations, including pregnant people, active agers, sport-specific, etc. Depending on your needs, abilities and goals, you may choose to seek out a specialized program first.

4. Mat or Reformer Pilates: Mat Pilates uses bodyweight and gravity to challenge and engage the neuro-myofascial system, building endurance, strength and dynamic alignment. A big benefit of mat Pilates is that it’s generally more accessible and affordable. You can do it at home with a yoga mat and a few small props. It’s also the building block and foundation to a lot of the equipment repertoire.

Reformer Pilates offers an opportunity to expand on the benefits of mat Pilates by incorporating external load and spring resistance. It’s a great way to explore the concept of feedback and support, providing external cues to help you achieve the correct engagement patterns. The most effective Pilates workout combines elements of both mat and Reformer Pilates exercises.

5. Workout frequency: The best exercise is the exercise you do. Adding Pilates to your workout routine will benefit you in everyday life— whether you’re doing it once a week or five times a week. Do what is practical, convenient and sustainable for you.

There is evidence to suggest that two 60-minute Pilates workouts per week will have notable benefits. For example, this study found that two 60-minute equipment-based Pilates workouts per week for eight consecutive weeks improved functional capacity and quality of life in healthy adult women. This study found that two 60-minute mat Pilates sessions per week for 12 weeks stimulated increases in abdominal endurance, hamstring flexibility and upper-body muscular endurance.

6. Practice, be patient, keep trying: Pilates is an excellent full-body workout that anyone can do. And it’s fun! Be kind and patient with yourself – with time, practice and a great instructor or studio behind you, you will get the hang of it. Once you do, there are countless ways to progress and advance the exercises to keep pushing your practice. Plus, there are some real benefits to practicing Pilates. One study found that doing Pilates for eight weeks made people happier.

Discover the joy of Pilates

“When you first try Pilates, you may be surprised to discover that the smallest movements are often the hardest to perform, especially when they are done correctly. After your workout, you will be rewarded with a general feeling of wellbeing. Many clients talk about not being motivated at the beginning of the class because it’s always hard to start exercising— but then they say they feel so much better afterwards and are so grateful they did their Pilates workout,” Laureen says.

Source: https://www.merrithew.com/blog/post/2023-05-17/what-is-pilates-everything-you-need-to-know-about-pilates

Pilates, a time-honored exercise method with a rich history spanning over a century, has taken the fitness world by storm. Loved by millions around the globe, Pilates has transcended its origins as a favorite of dancers and athletes, capturing the hearts of people from all walks of life. With its unique fusion of strength, flexibility, and mindfulness, Pilates offers a holistic approach to fitness that delivers exceptional results.

Why Pilates?

Pilates has become the go-to workout for those seeking a balanced and harmonious body, from improving core strength and posture to enhancing flexibility and promoting mental well-being.

It’s not just the everyday fitness enthusiasts who have embraced Pilates; athletes, celebrities, and wellness gurus swear by its transformative power. Join the Pilates movement and experience the countless benefits that have made it a global sensation. Ignite your inner strength and unlock your full fitness potential with Pilates – the workout that’s changing lives, one movement at a time.

“The versatile nature of Pilates fosters emotional well-being, helps improve muscle strength and mobility, has injury prevention benefits and the list goes on. This is one of the main reasons why more people are incorporating a holistic workout like Pilates into their routines.” – Vuttichai Suttichupiboon, the founder of Malaya Pilates, Thailand

What are the health benefits of Pilates?

Pilates offers a plethora of benefits for physical and mental well-being. Research has shown that regular Pilates practice can improve overall fitness, posture, and body composition. Who doesn’t want that?

Additionally, studies have indicated significant improvements in cardiovascular health, increased lung capacity, and enhanced circulation among Pilates practitioners.

Stress reduction and mind-body connection

Pilates plays a vital role in reducing stress levels and promoting mental clarity. By incorporating controlled breathing techniques and focusing on precise movements, individuals experience a heightened sense of relaxation and mindfulness. As a result, Pilates contributes to improved sleep patterns and reduced symptoms of anxiety and stress.

Chronic back pain often goes hand in hand with stress and tension. Pilates not only addresses the physical aspects of back pain but also focuses on the mind-body connection. Through controlled and mindful movement, Pilates makes you feel energized by connecting with your body on a deeper level.

Strengthen and tone muscles

One of the primary benefits of Pilates is its ability to strengthen and tone muscles throughout the body. Unlike traditional weightlifting exercises that primarily target isolated muscle groups, Pilates engages multiple muscle groups simultaneously, providing a holistic approach to strength training.

The core muscles, including the abdominals, back, and pelvic floor, are particularly emphasized during Pilates sessions, leading to improved stability, balance, and overall muscular strength.

Moreover, Pilates helps develop long, lean muscles without adding bulk. This aspect makes it an ideal exercise for individuals who prefer a lean and sculpted physique, rather than a heavily muscular appearance. Pilates promotes a balanced and well-proportioned physique by focusing on muscle lengthening and controlled movements.

Pilates is for everyone

Regardless of your age or gender, Pilates is one of the most effective exercises for you if you want to improve your body’s movement efficiency and decrease the risk of injuries.

“Pilates helps older adults maintain their hobbies and stay active, which makes them happy. Additionally, they can carry shopping bags, go up and down stairs, and cook without any difficulty, which prevents the risk of injury, illness, or hospitalization.” – Yoko Yasui, Merrithew® Instructor Trainer

It enhances flexibility, joint mobility, and range of motion, allowing for more fluid movements in daily activities and sports. Improved flexibility also helps alleviate muscle imbalances and correct postural issues, reducing the likelihood of strains, sprains, and other musculoskeletal injuries.

Improved core strength and stability

One of the fundamental principles of Pilates is developing a strong core. By engaging the deep abdominal muscles, Pilates exercises help stabilize the spine and pelvis and relieve back pain compared to other workouts.

A strong core provides the support needed for proper alignment, relieving pressure on the back muscles and promoting better posture.

Enhanced flexibility and range of motion

There is a reason why dancers swear by Pilates. It incorporates a wide range of exercises that focus on improving flexibility and increasing the range of motion in the spine.

Pilates exercises helps release tension and tightness, allowing for greater freedom of movement. It involves gentle stretching and elongating the muscles surrounding the back. With regular practice, you’ll notice increased flexibility that can prevent future back injuries by promoting better body mechanics.

”With Pilates, our aim is to progress you through a series of body weight and spring resistance exercises that will challenge and improve your balance, mobility, core strength, and dynamic stability. It will help you work on muscle strength and fluidity rather than feeling sore.” – Lisa Kaye, Merrithew Instructor Trainer

Postural alignment and awareness

Poor posture is a leading cause of back pain. Pilates emphasizes postural alignment, teaching you to become more aware of your body and its alignment throughout the day.

By correcting imbalances and retraining the muscles to support proper posture, Pilates helps alleviate strain on the back, reducing pain and promoting a more aligned and balanced body.

Additionally, Pilates promotes better body awareness and proper alignment, enabling individuals to move with precision and control. It creates a solid foundation for optimal movement patterns, reducing the strain on joints and enhancing overall performance.

Injury rehabilitation and prevention

Pilates is widely recognized for its rehabilitative benefits. This workout can be a valuable tool to recover from a back injury or prevent future ones.

With its low-impact nature and focus on controlled movements, Pilates provides a safe and effective way to strengthen the back muscles, improve flexibility, and promote proper alignment, reducing re-injury risk.

“My life wouldn’t be the same without Pilates. It keeps me strong and flexible and makes everything easier. The best part is that Pilates is enough on its own. I don’t add any extra training or exercise to feel this way.”– Alex Dainty, STOTT PILATES® practitioner (double above-knee amputee)

Ready to join the mindful movement revolution?

Pilates offers a wide array of benefits for fitness enthusiasts seeking to improve their physical and mental well-being. From the physical advantages of stronger muscles and enhanced flexibility to the mental benefits of reduced stress and increased mindfulness, Pilates stands out as a holistic exercise practice.

By incorporating Pilates into your fitness routine, you can experience improved body composition, enhanced movement efficiency, and a profound sense of overall wellness.

The best part? You can do Pilates anywhere! You don’t always need an equipment or a Reformer, there are so many effective Pilates mat workouts that you can try at home too.

Source: https://www.merrithew.com/blog/post/2023-06-20/the-benefits-of-pilates-achieving-physical-and-mental-wellness

Pilates Reformers are one of the most versatile and essential pieces of equipment for anyone seeking to enhance their muscle strength, flexibility, and overall well-being. Whether you’re planning to use one at home or in a professional Pilates studio, selecting the right Reformer can make or break your experience.

The choice of the Pilates Reformer can significantly impact the effectiveness and comfort of your workouts. From precision engineering to innovative design, the right Reformer offers not only a diverse range of exercises but also the assurance of safety and support.

It’s a vital tool that can elevate your Pilates experience, enabling you to achieve your fitness goals while enjoying the journey. So, take your time, explore your options, and make a choice that aligns with your unique needs and aspirations – because the right Reformer can be the key to unlocking your full potential in the world of Pilates.

In this blog post, we’ll delve into the factors to consider when choosing a Pilates Reformer for both home use and a professional Pilates studio, offering comprehensive guidance for each scenario.

 

Why should you invest in a Pilates Reformer?

A Pilates Reformer can be one of the most versatile additions to your studio. It offers several advantages that make it a preferred choice for both home enthusiasts and studios starting out.

Versatility: Pilates Reformers offer a variety of exercises that can be tailored to your fitness level and goals. Whether you’re aiming for a rehabilitation workout or a flexibility session, the Reformer can be adjusted to accommodate your needs.

Low-impact: If you’re concerned about joint strain or injuries, there are various low-impact exercise options you can perform that are easy on the joints while still delivering excellent results.

Improved posture: Regular use of a Pilates Reformer can help correct posture issues by strengthening the muscles responsible for maintaining proper alignment.

Mind-body connection: Pilates focuses on mindful movement and controlled breathing, promoting mental relaxation and stress reduction in addition to physical benefits.

 

Choosing a Pilates Reformer for home workouts

“At the end of the day, the most important thing is to look for and invest in is quality. A good quality Reformer can provide client sessions for well over 20 years!” – Adriana Rotella, Merrithew Lead Instructor Trainer and studio owner in Toronto, Canada

When selecting a Pilates Reformer for home use, there are several key factors to keep in mind:

1. Space: Measure the available space in your home. If you have limited space, look for a compact Reformer that can be easily stored when not in use. Consider its weight if you plan to move it frequently.
2. Budget: Determine how much you’re willing to invest in a Reformer. While they come in various price ranges, remember that this is an investment in your health and fitness.
3. Adjustability: Look for a Reformer that offers a range of adjustable settings. This ensures that it can accommodate different body sizes and fitness levels, making it suitable for multiple users in a household.
4. Quality and durability: Check the materials used in construction. High-quality materials like steel or aluminum offer greater durability and stability. Read reviews to assess the Reformer’s long-term performance.
5. Brand reputation: Research reputable brands that are known for producing reliable home Pilates Reformers. Brand reputation often reflects the quality of their products.
6. Ease of assembly: Consider whether you can assemble the Reformer yourself or if you need professional assistance. Some models are designed for easy DIY assembly.

Choosing a Pilates Reformer for a studio

For those setting up a professional Pilates studio, the considerations differ slightly:

1. Quantity and type: Determine how many Reformers you need. Professional studios often invest in several Pilates Reformers to accommodate multiple clients simultaneously. Choose from standard Reformers or Reformer bundles, depending on your requirements..
2. Quality and durability: Invest in high-quality Reformers built to withstand frequent and rigorous use. These Reformers should be robust, stable, and able to withstand continuous adjustments.
3. Brand reputation: Select reputable brands known for producing commercial-grade Pilates Reformers. Reliability and durability are critical for studio equipment.
4. Maintenance and warranty: In a professional setting, maintenance is essential. Ensure that the chosen Reformers come with adequate warranties and access to professional servicing if needed.
5. Client comfort: Pay attention to the comfort and safety features of the Reformer, such as padding, straps, and footbars. Client comfort is essential for a positive studio experience.

 

Tips for Pilates studios that are just starting out

For Pilates studios that are just starting out and are considering purchasing Reformers, here are some valuable tips to guide you in making an informed decision:

1. Assess your space: Before you buy any Reformers, carefully evaluate the available space in your studio. Consider not only the Reformers’ footprint but also the space required for clients to comfortably move around them.

Pro tip: Ensure there’s adequate ventilation and lighting as well.

2. Understand your client base: Have a clear understanding of your target clientele. Different clients have varying needs and skill levels. Make sure to choose Reformers that cater to a range of clients, from beginners to advanced practitioners.

3. Budget wisely: Determine your budget and stick to it. Starting a studio involves many expenses beyond just the Reformers, such as training, marketing, and rent (if you don’t own your own space). Allocate your budget wisely, and don’t overspend on equipment if it compromises other essential aspects of your business.

4. Seek professional guidance: If you’re new to the Pilates business, consider seeking advice from experienced instructors or studio owners. They can provide valuable insights into the best brands, models, and equipment configurations for your studio’s specific needs.

5. Research reputable brands: Read reviews, ask for recommendations, and choose brands that offer reliable customer support and servicing.

6. Try before you buy: Whenever possible, try out the Reformers you’re considering before making a purchase. Attend industry events, workshops, or conferences where you can test different models and get a feel for their quality and functionality.

7. Consider warranty and maintenance: In a professional studio setting, Reformers will undergo significant wear and tear. Ensure the Reformers you choose come with adequate warranties and easy access to maintenance and repairs.

8. Safety features: Prioritize the safety and comfort of your clients. Look for Reformers with features like adjustable headrests, well-padded platforms, and secure strap systems. Safety should always be a top priority in your studio.

9. Storage and maintenance: Have a plan in place for storing your Reformers when not in use. They should be protected from dust and moisture to prolong their lifespan. Additionally, establish a routine maintenance schedule to keep your equipment in optimal condition.

10. Invest in training: Properly trained instructors are essential for the success of your studio. Allocate part of your budget for instructor training and certification. Well-trained instructors can maximize the potential of your Reformers and ensure safe, effective workouts for your clients.

11. Build a strong community: Finally, focus on building a strong, supportive community within your studio. You can organize social meetups, send out newsletters and focus on social media marketing to create brand credibility for your studio. Happy clients are more likely to stick around and refer others, helping your studio grow and thrive.

By following these tips and making well-informed decisions, your newly established Pilates studio will be on the right track to providing excellent experiences for your clients and building a successful, sustainable business.

Choosing the right Pilates Reformer is essential, whether for home workouts or a professional Pilates studio. For home use, consider factors like space, budget, adjustability, and brand reputation. In a professional setting, evaluate studio space, client base, quantity, and the quality of the Reformers.

Ultimately, the right Pilates Reformer will support your fitness journey at home or create a welcoming, effective environment for clients in your studio, helping you achieve your fitness and wellness goals efficiently and safely.

 

Source: https://www.merrithew.com/blog/post/2023-09-11/how-to-choose-the-right-pilates-reformer-for-home-workouts-and-professional-pilates-studios?utm_source=Mailchimp&utm_campaign=cbd4fa51cb-NL_202309&utm_medium=email&utm_term=0_-cbd4fa51cb-%5BLIST_EMAIL_ID%5D&ct=t(NL_202309)&goal=0_0cd2a6749f-cbd4fa51cb-182743006&mc_cid=cbd4fa51cb&mc_eid=0c09e032cf

The wide range of benefits provided by a regular cardio routine is pretty obvious. According to the Mayo Clinic, aerobic exercise benefits include:

• Strengthens heart and muscles
• Burns calories
• Helps to control appetite
• Boosts mood through the release of endorphins
• Helps people sleep better
• Reduces arthritis pain and stiffness through joint movement
• Helps prevent or manage high blood pressure, heart disease and diabetes
• Increases overall stamina and endurance

Despite all the reasons why cardio workouts positively affect health, it still isn’t easy for everyone to get started. Exercise novices may want the benefits of regular cardio, but may not know where to start when they hop on a treadmill or a cross-trainer for the first time. Professional guidance and an encouraging tone, even if it’s on a screen, can make the cardio experience easier and more enjoyable.

On-demand workouts, like Life Fitness On Demand, are a good way to ease exercisers into a new and productive cardio workout routine. Instructors guide the workout and eliminate uncertainty for the exerciser. It’s an effective and increasingly popular way to work out.

For those who are new to cardiovascular activity, a low to moderate intensity workout is a recommended starting place. Life Fitness On Demand has more than few workouts designed to get inexperienced exercisers moving. Instructors guide the user through the workout, but the exerciser can choose an intensity level that they feel comfortable with. Below are some of our recommendations for beginner cardio workouts.

 

Life Fitness On Demand Beginner Cardio Workout Classes

Treadmill

20-Minute Beginner Fusion

Duration: 20 minutes

Overview: Begins with a 3-minute warmup that starts at a walking pace and speeds up to a light job. The exerciser then goes through a series of intervals that start at a challenging pace and speed up depending upon what the exerciser feels comfortable with. After each interval is 2 minutes of walking or jogging recovery. The workout ends with 1-minute of maximum effort.

Cross-Trainer

20-Minute Beginner Fusion

Duration: 20 minutes

Overview: The workout starts with a 3-minute warmup before effort gradually increases. 1-minute intervals at a maximum effort level the exerciser feels comfortable with are followed by 1-minute of active recovery time. The workout ends with 1-minute of maximum effort.

These beginner workouts are a great introduction to cardio. And after taking the first step, it shouldn’t take long for any exerciser to work their way up to longer, more intense workouts.

Source: https://www.lifefitness.com/en-us/blog/beginner-cardio-workout-routines-1577580

The Pilates Reformer, born out of Joseph Pilates’ innovative spirit and dedication to physical fitness, has evolved into a fitness industry staple. Its origins can be traced back to Joseph Pilates’ ingenuity and resourcefulness during his internment in England, where he began experimenting with bed springs to create resistance-based exercises.

Since then, the Reformer has undergone continuous refinement and adaptation, thanks to the dedication of Joseph Pilates, his wife Clara, and subsequent generations of Pilates instructors. Today, the Reformer remains integral to the Pilates method, providing a versatile and practical platform for enhancing strength, flexibility, and overall well-being.

By understanding the origins and evolution of Reformer Pilates, we can fully appreciate its transformative power and the lasting impact it has had on the fitness and wellness community.

In this comprehensive guide, we will delve deeper into the essence of the Pilates Reformer machine, explore its countless benefits. Let’s discuss how to learn and master the exercises and help you understand who can benefit the most from this transformative practice.

Whether you’re a seasoned fitness enthusiast or new to the Pilates community, this blog post will provide valuable insights to enhance your understanding and enjoyment of Reformer Pilates.

 

What is a Pilates Reformer?

A Pilates Reformer is a versatile and dynamic Pilates machine that facilitates precise movements, muscle engagement, and body alignment. The Reformer consists of a sliding carriage, equipped with adjustable springs, pulleys, straps, and a footbar. These components work together to create a unique resistance system that enables a wide range of exercises and variations ensuring a strong core and overall well-being.

 

How to use a Reformer?

Operating a Reformer machine may initially seem intimidating, but it is simpler than it looks. The instructor will educate you on how to utilize the footbar, handles, and straps to engage different muscle groups and achieve proper alignment. The adjustable springs allow you to customize the resistance level, accommodating your needs and fitness goals.

 

What are the benefits of Reformer Pilates?

Work a variety of muscles

The Reformer’s versatility enables you to target multiple muscle groups simultaneously, providing a comprehensive full-body workout. The sliding carriage and adjustable springs allow for controlled movements that engage your core, arms, legs, glutes, and more, resulting in improved muscle strength, tone, and definition.

Improve flexibility and strength

Reformer Pilates emphasizes controlled, fluid movements that promote flexibility and strength. By elongating the muscles and focusing on proper alignment, you can increase joint mobility, improve posture, and develop long, lean muscles.

Offers resistance and variety

One of the significant advantages of Reformer Pilates is the ability to adjust the resistance level. The springs can be modified to make exercises more or less challenging, ensuring continuous progression as your fitness improves. Additionally, the Reformer offers a multitude of exercises, variations, and accessory attachments, keeping your workouts diverse, engaging, and effective.

Challenges balance and stability

Reformer Pilates exercises often incorporate elements of instability, such as standing on the carriage or utilizing one leg at a time. These challenges engage your core muscles and require coordination, thus enhancing balance, stability, and overall body control.

How can I learn Reformer exercises?

To fully experience the transformative power of Reformer Pilates, it is essential to learn the exercises from Pilates instructor. Group classes or personalized training sessions offer expert guidance and ensure proper form and technique. A Pilates instructor will introduce you to fundamental exercises, gradually progressing to more advanced movements as you build strength, coordination, and body awareness.

 

What are the mindful benefits of Reformer Pilates?

Beyond the physical advantages, Reformer Pilates encourages mindfulness and mental well-being. By focusing on your breath and staying present in each movement, you cultivate a mind-body connection that promotes relaxation, stress reduction, and an overall sense of calm. The intentional nature of Reformer Pilates nurtures self-awareness, aids in stress management, and creates a sanctuary for mental rejuvenation.

 

Who is Reformer Pilates best for?

Reformer Pilates is suitable for individuals of various fitness levels and backgrounds. It can be particularly beneficial for:

Fitness enthusiasts: Reformer Pilates training provides a challenging yet low-impact workout that complements other forms of exercise, such as cardio or weight training.

Rehabilitation and injury recovery: The controlled and gentle movements of Reformer Pilates make it an ideal choice for those recovering from injuries or seeking rehabilitation. The resistance provided by the springs can be adjusted to accommodate individual needs, facilitating a safe and effective recovery process.

“Merrithew Reformers are functional and easily facilitate the transition between exercises. They’re also adjustable to everybody and shape. As an instructor, we’re working with different clients of all heights and sizes all day, and it’s important for them and for us that the machine be easy to use and adjustable” – Rebecca McLean
, STOTT PILATES Certified Instructor

Prenatal and postnatal women: Reformer Pilates training offers modified exercises that cater to the unique needs of pregnant and postpartum women. It helps maintain strength, flexibility, and pelvic floor health during pregnancy and assists in regaining core stability and overall fitness after childbirth.

Athletes and dancers: Reformer Pilates complements athletic training and dance practices by enhancing core strength, flexibility, and body awareness. It can help prevent injuries, improve performance, and support efficient movement patterns.

Reformer Pilates provides a holistic approach to fitness, targeting strength, flexibility, balance, and coordination. It appeals to those looking for a well-rounded exercise routine that promotes both physical and mental well-being.

 

How long does it take to see results from Reformer Pilates?

The speed at which you notice results from Reformer Pilates can vary depending on factors such as frequency of practice, individual fitness level, and consistency. However, many practitioners report feeling improvements in their strength, flexibility, posture, and overall well-being within just a few weeks of regular practice. As with any fitness program, dedication, patience, and consistency are key to unlocking the full potential of Reformer Pilates.

Mat Pilates vs Reformer Pilates

If you’re new to Pilates or unsure where to begin, starting with mat Pilates can be an excellent introduction to the principles and movements involved. Mat Pilates requires minimal to no equipment and focuses on exercises performed on a mat, primarily utilizing body weight for resistance. It helps develop core strength and body awareness.

Once you’ve established a foundation with Mat Pilates, transitioning to Reformer Pilates will provide an exciting and dynamic progression in your practice. Consult with a certified Pilates instructor who can guide you on the most suitable path for your fitness journey. They will ensure a safe and effective transition, tailoring exercises to your abilities and goals.

“Sometimes that ratio needs to be tweaked according to what different clients need. I personally gravitate to the STOTT PILATES Essential Matwork repertoire when I need to connect and assess where I’m at. If all seems good to go then I push myself with an Intermediate/Advanced sequence that ensures that my whole body is activated and connected overall” – Jennifer Dahl, Merrithew^® Master Instructor Trainer

When choosing a Pilates Reformer for home or studio use, there are several factors to consider that can contribute to a good Reformer experience. Here is a checklist of features to look for:

1. Frame and length
   Sturdy construction: Look for a Reformer with a solid and durable frame that can withstand regular use.
   Sufficient length: Ensure that the Reformer’s length is suitable for the intended users. Longer reformers are generally more versatile and accommodate a wider range of exercises.
2. Carriage technology
   Smooth gliding: The carriage should move smoothly and quietly along the frame without any sticking or resistance.
   Adjustable resistance: A good Reformer will have adjustable spring tension to accommodate different levels of strength and ability.
3. Springs
   Varied spring options: Look for a Reformer that offers a range of spring tensions to provide different levels of resistance.
   Easy adjustment: The springs should be easily adjustable, allowing for quick changes during workouts.
4. Headrest
   Comfort and adjustability: The headrest should be well-padded and adjustable to accommodate different user preferences and body sizes.
5. Height of the Reformer
   Accessibility: The Reformer should be at a height that allows for easy mounting and dismounting, ensuring user comfort and safety.
6. Footbar
   Adjustable positions: The footbar should have multiple positions to accommodate different leg lengths and exercise variations.
   Comfortable padding: Look for a footbar with cushioning to provide comfort during footwork exercises.
7. Rope and Pulley System
   Smooth operation: The ropes and pulleys should move smoothly and without friction to facilitate fluid and efficient exercises.
8. Accessories
   Straps and handles: Ensure that the Reformer comes with sturdy and adjustable straps and handles for different exercises.
   Jumpboard: Some Reformers may have an attachable Jumpboard for additional cardiovascular exercises.

Remember to consider your specific needs and preferences when selecting a Pilates Reformer. It’s also a good idea to try out different Reformers in person or read reviews to get an idea of their quality, durability, and user experience before making a final decision.

Embarking on a Pilates Reformer journey opens the door to countless physical and mental benefits. By exploring the intricacies of this remarkable exercise apparatus, learning the exercises under expert guidance, and embracing the mindful aspects of the practice, you’ll unlock your body’s true potential.

“Merrithew Reformers are functional and easily facilitate the transition between exercises. They’re also adjustable to everybody and shape. As an instructor, we’re working with different clients of all heights and sizes all day, and it’s important for them and for us that the machine be easy to use and adjustable” – Lilia Cazaes, 
STOTT PILATES Certified Instructor

Whether you’re looking to enhance your overall fitness, recover from an injury, or simply find a sanctuary of well-being, Reformer Pilates is a transformative journey worth embarking on. Take the first step today and experience the power of Pilates Reformer in elevating your fitness and well-being to new heights.

 

Source: https://www.merrithew.com/blog/post/2023-08-22/what-is-a-pilates-reformer