{"id":5914,"date":"2022-08-01T00:00:00","date_gmt":"2022-07-31T22:00:00","guid":{"rendered":"https:\/\/onepilatesstudio.ch\/2022\/08\/01\/is-doing-pilates-once-a-week-enough\/"},"modified":"2024-10-21T11:01:54","modified_gmt":"2024-10-21T09:01:54","slug":"is-doing-pilates-once-a-week-enough","status":"publish","type":"post","link":"https:\/\/onepilatesstudio.ch\/en\/is-doing-pilates-once-a-week-enough\/","title":{"rendered":"Is doing Pilates once a week enough?"},"content":{"rendered":"<h3 style=\"text-align: center;\">Is doing Pilates once a week enough?<\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1965 size-full\" src=\"https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-18.webp\" alt=\"\" width=\"584\" height=\"482\" srcset=\"https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-18.webp 584w, https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-18-300x248.webp 300w\" sizes=\"(max-width: 584px) 100vw, 584px\" \/><\/p>\n<div data-draftjs-conductor-fragment=\"{\"blocks\":[{\"key\":\"9cl49\",\"text\":\"Belly breathing is sending the inhale all the way into the low belly to expand it like a balloon, and exhaling to feel the waist cinch. Strictly belly breathing, with no chest movement at all immobilizes the ribcage and mid back. No movement in the chest = no rib cage movement. No rib cage movement = stiffness in the thoracic spine. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"t4q6\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"5ncem\",\"text\":\"Chest breathing are short, shallow breaths that rely on the accessory breathing muscles and puts stress on the neck and shoulders. When we are anxious and stressed, our breath gets shallower and stuck in the neck - notably in a muscle called the scalenes - the same muscle that helps to support your cervical spine in an upright position. Continuous shallow breathing can stress this muscle out and encourage forward head syndrome, and when the scalenes are already tight, it can be difficult to get out of this vicious cycle. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"bbdd6\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"64suh\",\"text\":\"In Pilates we aim for full expansion of the ribcage - the ribs are attached in the front and back and under the ribcage are the lungs. Lungs, like a balloon expands in three dimensionally. So should your lungs. When we breathe in, the ribs need to expand in ALL directions to accommodate. As the ribs are attached to the spine, the spine is moving with your breath. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"2e0g5\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"a5nrb\",\"text\":\"If any muscle that is tight, for example the scalene lead to the muscles of the upper back getting caught in shallow breath. Preventing the free movement of the ribcage can cause pain in the back and sends the pressure of the breath down into the pelvic floor. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"604bv\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"atkoa\",\"text\":\"How to improve your expansion\",\"type\":\"header-three\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":29,\"style\":\"ITALIC\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"line-height\":\"1.0692\"}}},{\"key\":\"2ori9\",\"text\":\"\",\"type\":\"header-three\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"line-height\":\"1.0692\"}}},{\"key\":\"3ki3t\",\"text\":\"Laying on your back on your mat, knees bent and hip flexors soft, place your hands on your lower ribs - as you inhale, you want the ribcage to expand in circumference in all directions, including the back body. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"61vdu\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"3elkg\",\"text\":\"Imagine spreading the breath (and pressure) everywhere through the trunk- so rather than getting stuck in the ribcage and creating a down pressure on the pelvic floor, everything is more evenly distributed. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"cif2j\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"eijv6\",\"text\":\"As you breathe out, squeeze all the air out and empty your lungs, do this without closing the front of your body.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}}],\"entityMap\":{},\"VERSION\":\"8.63.7\"}\">\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"6v5mm-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6v5mm-0-0\">\n<div data-draftjs-conductor-fragment=\"{\"blocks\":[{\"key\":\"3vtcd\",\"text\":\"Our skeletons are composed of hard tissue that provide us with a strong infrastructure allowing for upright posture, complex movements and dexterity. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"9bngc\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"3kdhb\",\"text\":\"Skeletons are not just scaffolding holding us up and give shape to our bodies - its a Parking structure, a Supermarket, a hardware store, a store room and a courier service all rolled into one!\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"line-height\":\"1.714285714\",\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"5bkm1\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"ci4g7\",\"text\":\"Parking in the form of support for softer tissues and attachment points for skeletal muscle to assist in movement;\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":7,\"style\":\"BOLD\"},{\"offset\":0,\"length\":7,\"style\":\"UNDERLINE\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"2an2p\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"95mrc\",\"text\":\"Security service in the form of mechanical protection of internal organs;\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":16,\"style\":\"UNDERLINE\"},{\"offset\":0,\"length\":16,\"style\":\"BOLD\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"d82gc\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"eln1t\",\"text\":\"Supermarket where the body can shop for \u201cgroceries\u201d such as key minerals that play essential roles in cardiovascular function and overall health. This includes calcium, magnesium, sodium, and phosphorus, as well as \u201cspecialty foods\u201d \u2014 alkalizing compounds like citrate and carbonate, which attach to the minerals in bone and provide for the essential maintenance of minute-to-minute blood pH balance.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":12,\"style\":\"UNDERLINE\"},{\"offset\":0,\"length\":12,\"style\":\"BOLD\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"11ja6\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"dt77q\",\"text\":\"Hardware store in the form of bone marrow that offers blood cells (for moving nutrients and oxygen), platelets (for fixing leaks and patching holes), and \u2018batteries\u2019 (reserve energy in the form of fatty acids).\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":14,\"style\":\"UNDERLINE\"},{\"offset\":0,\"length\":14,\"style\":\"BOLD\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"cl2ai\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"b5ul3\",\"text\":\"Store room for toxic metals, keeping these hazardous substances out of circulation.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":10,\"style\":\"BOLD\"},{\"offset\":0,\"length\":10,\"style\":\"UNDERLINE\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"djfo5\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"3rqss\",\"text\":\"Courier service in the form of hormones that send messages to the tissues about glucose control, energy metabolism, body mineral balance, and body fat.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":15,\"style\":\"UNDERLINE\"},{\"offset\":0,\"length\":15,\"style\":\"BOLD\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"21f3d\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}},{\"key\":\"5e3iq\",\"text\":\"Ain't our bodies just amazing!\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"line-height\":\"1.714285714\",\"padding-top\":\"0px\",\"padding-bottom\":\"0px\"}}}],\"entityMap\":{},\"VERSION\":\"8.63.7\"}\">\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"dd5tc-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"dd5tc-0-0\">\n<div data-draftjs-conductor-fragment=\"{\"blocks\":[{\"key\":\"61beu\",\"text\":\"The Pelvic floor is a soft supple hammock that should be evenly held in place by the attachments of the pelvic bones.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"73sl7\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"6phng\",\"text\":\"Some points to note:-\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"4tlfm\",\"text\":\"Incontinence and\/or pelvic pain does NOT necessarily mean that you have a weak pelvic floor and you need to strengthen it.\",\"type\":\"unordered-list-item\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"75kkm\",\"text\":\"Incontinence and\/or pelvic pain can also be a result of your pelvic floor muscles being too tight, or overactive.\",\"type\":\"unordered-list-item\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"3k24\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"3sooe\",\"text\":\"We often hear that the Pelvic Floor is weak therefore the assumption is made that it is only strengthening that is required - Kegels will actually make the problem worse, not better!\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"7fi96\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"2l1ie\",\"text\":\"We need to look at the approach as a whole - creating balance in the Pelvis to make sure the hammock of the Pelvic floor is even with a distributed tension that works in harmony. This includes making sure all the muscles that run into the Fasica of the Pelvis are activated or lengthen to ensure that the domes of the body - the arch of the foot, the pelvic floor, the diaphragm are activated and synchronised. Learning to lift as opposed to squeeze.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"6hd20\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"mbo8\",\"text\":\"You guessed it Pilates does exactly this.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"71vbk\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"b44ul\",\"text\":\"We work the from the foot up and make sure that your breath deepens the lift of your Pelvic floor. The Pilates method ensures that you have a balanced body and a stable pelvis so that the Pelvic floor is held in an optimum place. Simple Pilates exercises will allow you to feel the differences that may be causing you to suffer unnecessarily. Pilates restores the balance.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"dhuuo\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"2sqbm\",\"text\":\"So you if you have Pelvic pain, incontinence - even if its a leak when you sneeze or cough, come to One Pilates where we can teach you on to balance your pelvis and learn to lift your Pelvic floor.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}}],\"entityMap\":{},\"VERSION\":\"8.63.7\"}\">\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"df7od-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"df7od-0-0\">I&#8217;m often asked: &#8220;How often should I do Pilates? Well, let&#8217;s go back to where it all began&#8230;..<\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"e1r8f-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e1r8f-0-0\"><span data-offset-key=\"e1r8f-0-0\"> <\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"9826f-0-0\">\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9826f-0-0\">IN JOE&#8217;S STUDIO<\/h2>\n<p>Joseph Pilates recommends practising his discipline 3 times a week. With Joe, you had to sign up to come to his Contrology gym 3 times a week for 3 months. The guy was serious! Joe Pilates knew that achieving consistent results would require considerable hard work and dedication. His famous quote:<\/p>\n<p><em><strong>&#8220;In 10 sessions, you&#8217;ll feel the difference. In 20, you&#8217;ll see the difference. And in 30, you&#8217;ll be on your way to a whole new body.&#8221;<\/strong><\/em><\/p>\n<p>But let&#8217;s put things in context: in his studio, you had Privates and then you trained on the equipment yourself. Apprentices and teachers supervised, correcting and helping out where necessary. Autonomy has been encouraged &#8211; including memorizing your sequence and configurations, with the help of photos and exercise lists. Your practice has been refreshed and progressed over time.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>But what about real life<\/strong>? How often you should practice Pilates really depends on you, your commitments and your priorities.  <\/span><\/p>\n<p>From my personal observations, after working with students over the years and after the challenge of 30 sessions in 10 weeks&#8230;..I summarize as follows:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">1 session a week on a consistent basis for maintenance, you&#8217;ll spend time recreating what you&#8217;ve already felt and learned, helping and educating you in injury prevention. You&#8217;ll get great stress relief, but don&#8217;t look for results! Flexibility and strength will gradually improve, layer by layer.<\/li>\n<li>2 sessions a week on a consistent basis will bring big changes later on in terms of strength, stability, mobility and flexibility &#8211; it will improve performance. 2 sessions a week will also help you treat specific injuries with deeper work.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">3 sessions a week consistently &#8211; here the Pilates promise comes to life &#8211; optimal Pilates results &#8211; you get a transformed body, not surgical enhancement. We&#8217;re talking about visible changes in the way you carry yourself and the way your clothes fall on you. This will have an impact on how efficiently you carry out your daily tasks and activities. You&#8217;ll notice significant improvements in posture, mobility, strength and flexibility, as well as improved concentration and mental control.<\/li>\n<\/ul>\n<p>Good instruction is worth the time and expense, but we understand that time and funds are not infinite. Aim for 2 sessions a week, and make a commitment to yourself and your body, and if you can from time to time, add a series of 3 times a week!<\/p>\n<p>And remember, Pilates doesn&#8217;t have to be your only exercise. Commit to moving every day: walking, cycling, weight training, swimming, hiking, dancing. Do what you like, you say! Pilates is an effective way to do just that!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n&#13;\n<p>\u00a0<\/p>&#13;\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m often asked: &#8220;How often should I do Pilates? 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