FAQs

WHAT IS ZOOM?
ZOOM IS A FREE ONLINE VIDEO CONFERENCING APPLICATION WHICH WE USE TO HOST OUR LIVE AND INTERACTIVE FITNESS CLASSES. YOU CAN FIND ZOOM DOWNLOAD LINKS FOR YOUR SPECIFIC DEVICE BY CLICKING THE BUTTON BELOW. YOU DO NOT NEED TO HAVE AN ACCOUNT IN ORDER TO ATTEND A ZOOM MEETING. OUR ZOOM CLASSES ARE INDICATED IN THE TIMETABLE WITH A ‘Z’. DOWNLOAD ZOOm here

How long is a class?
Classes generally last 55 minutes to allow changeover, also depending on the individual class type.

WHat happens if i miss a class?
From time to time people do miss a class or two, for whatever reason, so we allow you to attend other classes either before or after a vacation, for example, to make up for ‘lost’ time. With prior arrangement and at the Instructor's discretion.

how do i pay?
PAYMENT BY STANDING ORDER, FIRST DAY OF EACH MONTH. OR, BY CHEQUE/CASH (COST IS irrespective of HOW MANY WEEKS IN EACH RESPECTIVE MONTH). PAYMENT DETAILS WILL BE PROVIDED UPON REQUEST.

What is STOTT PILATES?
Developed by former professional dancer Moira Merrithew, with input from sports medicine professionals, STOTT PILATES is a contemporary, anatomically-based approach to Joseph Pilates' original exercise method. Its exercises safely deliver optimal strength, flexibility and endurance, without adding bulk. This stress-relieving method can be performed on a mat or using dedicated STOTT PILATES equipment.

What is the difference between the STOTT PILATES Method and other pilates techniques?
Unlike the original series of exercises, STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and performance enhancement. For example, unlike the original approach, which promotes a flat back, STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. They also place more emphasis on scapular stabilisation. As well, there are more preparatory exercises and modifications to make the method safer and more effective.

What are the benefits of STOTT PILATES?

• Longer, leaner muscles (less bulk, more freedom of movement) 

• Improves postural problems

• Increases core strength/stability and peripheral mobility

• Helps prevent injury

• Enhances functional fitness, ease of movement

• Balances strength & flexibility

• Heightens body awareness

• Non-impact – easy on the joints

• Can be customised to suit everyone from rehab patients to elite athletes

• Complements other methods of exercise

• Improves performance in sports (golf, skiing, skating, etc.)

• Improves balance, coordination & circulation

What are the principles behind STOTT PILATES?
STOTT PILATES improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. It focuses specifically on:

• Breathing.

• Pelvic placement.

• Rib-cage placement.

• Scapular movement.

• Head & cervical spine placement.

www.merrithew.com/stott-pilates

Is STOTT PILATES like yoga?
In some respects pilates conditioning is like yoga. Both are considered mind-body type methods of movement; both emphasise deep breathing and smooth, long movements that encourage your muscles to relax and lengthen. The difference is that while yoga requires moving from one static posture to the next without repetitions, pilates flows through a series of movements that are more dynamic, systematic and anatomically based. The goal with STOTT PILATES exercises is to achieve optimal functional fitness.

Will I grow by doing STOTT PILATES?
Much of pilates exercise is mind-body conditioning which requires you to look within, focus on your breathing, and feel the subtle differences within your body. Many people come to a very meditative state while doing pilates, and therefore will grow mentally and spiritually over time through this type of exercise. There are also incidences where by strengthening the abdominal muscles people have learned to maintain their stretch and thereby are measurably taller.

Physically, many people have been known to actually get taller by working out consistently. By emphasising posture, you learn to stretch your spine through pilates, and by strengthening the deep abdominals to support the rest of the body you learn to maintain your height effortlessly. The most impressive results are those reported by people who have slouched most of their lives and after a few months of practicing pilates they are able to stand up much straighter, and are therefore measurably taller. However, even people having studied dance consistently for years before beginning a pilates program, have noticed an increase in their heights over time.

What kind of results can I expect from doing STOTT PILATES?
One can expect an increase in range of movement, flexibility, mobility, balance, and body awareness, as well as a decrease in back pain/other general pains.

How long will I have to do the workout before I see results?
The average active person, doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and things such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries.

I have a bad back. Will I be able to do pilates
Although you should always consult your physician before starting any fitness routine, a pilates workout is gentle and controlled with no sudden jarring actions. It is therefore more important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.

Will I get the same results with a mat workout as with a Reformer/equipment workout?
Mat-based workouts are very convenient and they can be done anywhere. However, a mat workout will provide no added resistance. A Reformer workout will add resistance to your routine and can correct muscular imbalances better than a mat routine would.

WHAT IS TRX SUSPENSION TRAINING?
It utilises a single piece of equipment that can be set up anywhere. Resistance can be instantly modified by adjusting body position. It is a workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You challenge yourself on each exercise by simply adjusting body position to add or decrease the resistance. For this reason this type of training is very inclusive.

HOW DOES TRX SUSPENSION TRAINING WORK?
Movements using the Suspension Trainer integrate strength, flexibility and balance into a single dynamic format that taxes the neuromuscular system at a high level and maximizes the benefits of bodyweight exercise for faster results. TRX Suspension Training® allows for the use of multiple planes of motion and works multiple muscles and joints simultaneously.

DOES TRX SUSPENSION TRAINING CREATE BETTER RESULTS THAN LIFTING WEIGHTS AND, IF SO, WHY?
Using machines, suspension systems or free weights for strength training will all have their pros and cons. Machines do have the disadvantage in that one is often sitting/supported on them and so do not benefit from being able to activate 'core stabilisers', but they have the advantage of being able to overload muscles individually which can be the fastest way to increase strength. Free weights can also deliver great strength gains. But suspension fitness offers the most efficient use of time as it is very easy to exercise every muscle in the body quickly and effectively in a coordinated manner.

IS TRX SUSPENSION TRAINING APPROPRIATE FOR PEOPLE WHO ARE OUT OF SHAPE OR JUST BEGINNING AN EXERCISE PROGRAM?
Yes, because the user has control over the amount of bodyweight resistance, control of the angle in which they place their body, and can control their stability by their foot placement (wide stance, narrow stance, single leg) which means it can very well be used for people that are not professional or performance athletes nor regularly active. Suspension Training can also be used to assist a number of movements that are too difficult for many deconditioned users.

WHO WILL BENEFIT FROM TRX SUSPENSION TRAINING?
Absolutely everyone. Because the user can effortlessly control the resistance and level of difficulty by simply shifting the position of their body, the TRX® Suspension Trainer™ is perfect for gentle rehabilitation, hardcore athletic training, and everything in between. TRX Suspension Training® also allows for complete ranges of motion while training which allows for a more functional workout routine.

What is Nordic Walking?
Nordic Walking is a more dynamic form of walking and has been shown to provide many health and fitness benefits. Although using more muscles during Nordic Walking, the rate of perceived exertion is about the same as compared to normal walking because the effort is spread across your whole body. If performed correctly, Nordic Walking can actually feel easier and less tiring than normal walking.

Who can Nordic Walk?
Nordic Walking is for everyone, both for healthy and fit individuals who want to increase their workouts and gain additional cardiovascular benefits as well as for those with medical conditions that restrict them from more intense exercises such as jogging or running. The poles also reduce the pressure on the knees and joints and the gentle upper body movement is great for easing back and neck pain too. It’s so effective that it is being used for weight loss, rehabilitation and sports specific training.

Can I walk with trekking poles for Nordic Walking?
Simple answer, no, it is not simply a case of grabbing a pair of poles and walking with them! The poles are designed for a specific purpose. It requires the correct technique in order to get the whole body working and it is essential you learn this from a qualified Instructor who will ensure you get the full benefit and fastest possible results.

What clothing and footwear would I need for Nordic Walking?
Nordic Walking is considered to be a full body workout and so you will be producing more bodily heat than ‘regular’ walking. Any type of comfortable and breathable clothing is suitable. Wear layers that are seasonally appropriate.Footwear is very important. Trainers, ‘approach’ shoes, any type of walking boot with a flexible ankle. Nordic Walking in the local park is different to walking in the rural countryside.

Do I need to bring my own poles?
For our regular walkers, yes. However, it is recommended that you start learning with your instructors (supplied) poles. Then, when you know more about the method you can make a more informed decision when it comes to purchasing your own set of poles.

How big are your Nordic Walking classes?
Nordic Walks and classes are limited to about ten participants.

What kind of results can I expect from doing Nordic Walking?
BENEFITS OF NORDIC WALKING:

• It uses over 90% of the major muscles, and therefore considered a full body workout

• It can burn nearly 40% more calories than ordinary walking (±350 calories per hour)

• This means you burn more calories with every step & tone the whole body

• Reduces the strain on knees and joints

• Suitable for all levels

• Gentle and low-impact, so easy on the joints

• Improves postural problems

• Alleviates neck, shoulder and back problems

• Can be done anywhere – urban or rural

• Outdoor exercise is proven to have a positive effect on the state of mind.

If I'm doing pilates, should I still do my regular workout?
STOTT PILATES is a musculo-skeletal conditioning program. In combination with some kind of cardiovascular exercise (cycling, walking, running, aerobics, aqua fitness, etc.), it's all you need.
For people who reach advanced levels, they can actually elevate their heart rate with STOTT PILATES Power workouts.

How is STOTT PILATES different or better than weight training or other resistance exercise?
pilates is three-dimensional (i.e. exercises can be performed using all movement planes), spring resistance more closely resembles muscular contraction. 

• emphasis on concentric/eccentric contraction for injury prevention

• STOTT PILATES is customisable for special needs

• In pilates exercise, emphasis is placed on rebalancing muscles around the joints

• Pilates corrects over-training and muscle imbalance that leads to injury

• Pilates emphasises balancing strength with flexibility (for injury prevention and more efficient movement)

• STOTT PILATES leads to an improvement in posture and body awareness.