Your Pilates Questions Answered!

Fit Milwaukee welcomes Angie Sorge (a.k.a. @mrsajbombers or “The A” in AJ Bombers) as she dishes on her Pilates training and how it has changed her body for the better:

What is your fitness background?

I became involved in exercise classes at the urging of a friend many years ago. Prior to that I hadn’t been particularly active, especially not on a daily basis. I began taking step classes and loved the group atmosphere. Soon I was taking 4 to 6 step classes per week. It was often many of the same people in each class and I met a whole new group of friends. Soon I was integrating Reebok Slide, Ab, kickboxing, tai-bo and weight lifting classes as well.

tyle="clear: both">A few years ago, my schedule became so tight that I couldn't seem to find the 1.5 hours I needed to get to the gym and participate in a class. I realized I could run a couple miles and even at a slow pace, finish in less time than it took to change, drive to the gym, find parking, check in, take class, get back to the car and then home again. So I began to walk/run a 2 mile course around my neighborhood. At first, it was more walking than running, but soon I was able to make it through the 2 mile course without stopping. This eventually to led longer distances, two half marathons and 2 full marathons. Throughout, however, I was having quite a time keeping my hips, knees and feet healthy. I knew I was ready to try something different, something with less impact and this led me to Pilates.

How did you first get interested in Pilates?

As I've stated, running was taking its toll on my hips/knees so I had enlisted the help of a massage therapist to help release them each week. She suggested I try Pilates to help stretch and strengthen my muscles without any impact. Whenever I try something new, in an effort to give it a fair shake, I listen and really try to understand what the instructor is saying. After a few Pilates classes, it was amazing to me that she could articulate how to use a specific muscle, to achieve correct form, and I really applied myself to do it right. Its been about a year and a half, and I am still learning, still strengthening muscles I didn't know existed. You never really get to the end. As you build more strength, Pilates gets harder.

How has Pilates changed your body? What are the benefits?

My muscles are long and lean, not bunchy. My midsection is longer (hard to believe, but it is) and my posture is so much more correct. When I first started, my shoulders were so curled forward I couldn't lay down on a mat and have them touch. My instructor actually does a pretty funny impression of what I looked like when she told me to lay flat for the first time! Now, not only are my shoulders more opened up, but my entire back is more flexible. Oh! And my feet are straight! I mean I used to have pain from running - it was because I wasn't aligned. Now that I am, its amazingly different. The alignment has eliminated my hip and knee pain, and even calluses that were on my feet are slowly going away. I'm EVEN and symmetrical!

What's up with those weird looking machines/contraptions? How do they work?

The machine that you most often see associated with Pilates is called a Reformer. Its has a pad called the "carriage" that you either lay, stand or sit on. The best thing about the Reformer is that it supports your weight, so no matter what your fitness level, you can work on it. It has resistance springs that can be heavy to light (depending on your strength level) and pulleys so that you also pull your own weight. And there are many levels of the Reformer, so you never get stuck with the same workout. The stronger you get, the harder the positions become.

In this photo, I am lying on the carriage, in an upper body curl, legs extended and pumping my arms to get my blood moving. Its a warmup move called the "100" and can actually be done on all 3 pieces of equipment and the mat!

This position is called "short spine". My feet are in the straps and begin in a 45% angle away from me. As I bring my legs up and toward my head, I am resisting against the pulleys for a smooth, even lift up and roll down.

The third position below looks quite easy, but believe me when I say that it is not. (Even after just a few of these to get the picture, my legs were trembling from the exertion) .

This "split" position is done with light springs and you must control the carriage by squeezing in with your inner thighs. If I were not to control the carriage, it would have opened completely; I would've been in trouble as I haven't done splits since I was very young! Also, in order to mount the Reformer, you have to step into the center of the carriage, then move one foot to the frame and ankle/toe the other foot to the shoulder block. All while keeping the carriage closed. Trust me when I say that its difficult!

How hard is it to get started? Do I have to be flexible and/or graceful?

Its not hard to get started. If you're committed to learning the proper form, you'll be amazed at the changes you'll see and feel. Its not a sweaty, panting workout like a treadmill or aerobics class, its a deep, inner workout that raises your body temperature. You don't have to be flexible and certainly not graceful. As Pilates is done (1) while extending oppositionally thru your head and feet, (2) using as many muscles as possible at the same time and (3) without music (it can disrupt proper breathing which is very important) gracefulness is not a requirement. Once you get the basics down, one or more of these positions incoroporate into every Pilates move. Its definately a full body workout. As times progresses, you'll develop new strength and new muscles and begin to accomplish things that you didn't think you could do! Its so completely empowering!

If you are interested in trying a PIlates mat class, The Lift Pilates will be offering a beginning class for Fit Milwaukee readers on Thursday nights at 7pm staring on February 25th. This is beginner level class to learn the basic mat exercises without the Reformer or any other machines.