Test-driving pilates on a reformer: a first-hand experience in Perm

We continue our series of test-drives for various sports activities for adult beginners. Today, we«ll tell you what pilates on a reformer is, where you can do it in Perm, how much it costs, and how the workouts go. Next — from the first-person perspective of our sports journalist.

What is pilates on a reformer

Pilates is a system of physical exercises aimed at strengthening deep muscles, improving posture, increasing flexibility and coordination of movements.

The reformer is a special machine developed by Joseph Pilates, which allows performing exercises using the resistance of springs and straps. The main part of the reformer is a sliding platform, which is moved by hands or feet through the tension of straps.

Choosing a studio and signing up for a class

In Perm, pilates on a reformer is not a cheap pleasure. It is taught in various places: in personal fitness studios, studios 1forme, Living Body Studio, Spine, and others. I chose the Spine studio, they have two branches — in «Moby Dick» and TSUM. The latter opened recently and is within walking distance from my home.

The sign-up process was not quick. First, I filled out the feedback form on the website twice, but no one called back. Then I wanted to sign up independently, but the website lacked a button for booking a trial class. In the end, I found their contact on Telegram, where they sent me a link for payment — a class costs 1100 rubles (about $12 at current rates). If you want to practice regularly, it«s more profitable to purchase a subscription for individual or group classes.

When signing up, the administrator advised wearing form-fitting sportswear, as it«s important for the trainer to monitor the correctness of movements. The standard set of attire — leggings or sports pants, a T-shirt or tank top. Shoes are not needed, the class is conducted in socks.

The history of pilates on a reformer

While I was getting ready for the training, I thought about who and why created this type of activity. It turned out that the pilates reformer was invented to restore the health of military personnel during World War I. Joseph Pilates attached springs to the beds of wounded soldiers, making it possible to train lying down. In Russia, this direction appeared in the early 2000s and started gaining particular popularity in the last few years.

A skeleton greets you

The main identifying sign of the recently opened studio is a large red bow on the entrance door. Besides the administrator, a skeleton will greet you and watch over outerwear in the cloakroom.

I left my jacket and shoes at the entrance, then went to the locker room. The lockers there open only with your password, the main thing is not to forget it after the workout! There is also an opportunity to take a shower.

Getting acquainted with the reformer

At a group training, a maximum of three people can be present, so all reformers were occupied by other clients and me.

First, you need to take the correct position on the machine: the spine should adhere to the surface, you shouldn«t overly arch the lower back, shoulders should be located under special supports.

«Don«t forget to watch your breathing!» the trainer kept saying.

Performing exercises, I noticed that similar movements exist in yoga and regular pilates, and some are definitely impossible to repeat without straps or a footrest. Only thanks to the reformer there is no axial load on the spine. If a movement felt heavy, the trainer caringly changed the resistance of the springs.

After exercises lying down, we were asked to stand up so that one leg remained on the reformer — this way we worked the muscles of the back of the thigh, stretched, and then did the same on the other leg. In 55 minutes, we managed to pump the entire body: engaged leg muscles, back, glutes, abs, and arms.

The training pumps not only the body well but also concentration, because exercises are performed in the air and have a small amplitude, which is unusual for the body. Under such load, you feel every centimeter of the body. During classes, only those muscles that need to be tensed are engaged, others remain relaxed. Thanks to this, after the training, unlike traditional strength loads, a feeling of lightness is experienced. I admit honestly, this type of activity causes boredom in me, although I understand that it is beneficial for health.

What I didn«t like about the training

My reformer was positioned facing the entrance to the studio, not the mirror, which made it difficult to independently control the technique of exercises. Parallel to the group training, a girl had an individual session with another trainer, and there are no partitions or walls between the areas.

The trainer explained some exercises only by voice, some she showed on the mat, and from the height of the reformer, watching the technique on the floor is absolutely inconvenient.

A few questions for the trainer

After the training, I stayed to ask questions of interest to trainer Anna.

— What does this sport give a person for mental and physical health?

— The advantages of pilates can be listed endlessly, as in training we focus on different aspects: breathing, control, mobility of all joints, working on small muscles that we are not even aware of. If we talk about mental health, pilates helps to relax, improves the connection between brain and body, and teaches to listen to your body.

— Can training on the reformer be injury-prone?

— No, a competent trainer always finds out in advance if the client has contraindications. Plus, exercises can always be modified based on the experience and health of the trainee.

— With what requests do people most often come? And what should be the frequency of classes?

— Most often, people who lead a sedentary lifestyle and prefer calm workouts come. The most frequent request, of course, is health, that is, restoring body mobility, improving posture, getting rid of back and neck pain. Some turn to tighten the body, get rid of a protruding belly, and reduce weight. The frequency of classes depends on what problem the client came with and what they want. Pilates can be done even every day.

— Is it true that many girls prefer pilates-reformer classes during recovery after childbirth? How much time is needed for this?

— Girls after childbirth also often turn to our trainings, because pilates strengthens the pelvic floor muscles, which prevents organ prolapse, closes diastasis, and restores posture after the load during pregnancy. And also increases tone without overload. There are no specific terms, as everything depends on the current condition. On average, about 2–3 months.

— What education should a trainer have to conduct such trainings?

— At least basic knowledge of anatomy and biomechanics, mandatory education at the Polestar Pilates school*. And, of course, constant professional development, because the direction is developing, and it has many branches.

* Polestar Pilates school is an international community of professionals studying the human body based on scientific research, and one of the few schools approved by PMA (the organization regulating the Pilates method in the world).

— Is it worth forcing yourself to do pilates if such activity seems boring?

— I«ll share an unpopular opinion: if you went to classes several times and realized that it»s not for you, don«t force yourself to continue. It»s important to come to pilates consciously, when you feel the need to learn proper movement. In different life periods, different types of activity are needed: in youth, speed and heavy loads are desired, and with age, a striving for awareness and a desire to learn to move correctly appears. The earlier such awareness comes, the better.

Recommendations for beginners from trainer Anna

Listen carefully to the trainer!

Perceive pilates as a way of knowing yourself and your body.

Don«t be upset if some movements turned out to be unclear or difficult. Pilates is about teaching the body new movement patterns, which helps in any sport.

Summary on a ten-point scale

Friendliness of studio staff — 7/10. Administrators responded to the application slowly, but in the studio they met kindly, showed where to go, and the trainer monitored the execution of each exercise.

Convenience — 10/10. No need to buy another set of equipment, you can wear any available sportswear. There is a shower, and paid city parking is available.

Optimal for beginners — 6/10. For a person without experience, I think it would be difficult, partly because many will perceive this type of activity as boring. I think the reformer is suitable either for people preferring calm activity, or for those relevant for health rehabilitation.

Difficulty of physical load — 5/10. Unusual movement patterns, small amplitude, but comfortable, you can add or reduce resistance.

Satisfaction after training — 8/10. I relaxed, became a bit calmer, but this state didn«t last long. Perhaps, if you practice regularly, there will be more harmony in life.

Cost — 6/10. It«s cheaper with a subscription. In my opinion, the prices are steep.

Seasonality — 10/10. The weather outside won«t interfere with you taking care of your health.

Earlier we made a test-drive of squash in Perm.