Frequently Asked Questions |
| Q. |
What should I wear during a class? |
| A. |
During a Pilates / Zumba class it is advisable to wear comfortable clothing that you can move easily in such as tracksuit bottoms, leggings, shorts or linens with a t-shirt or vest top. No specialist footwear is required for Pilates unless you have been advised by a health professional to wear it. If you're attending Zumba we recommend pumps or dance shoes that allow your feet to move laterally & turn / twist / spin, some trainers may restrict your movement. We recommend the same footwear for pole, particularly during the warm up & main pole choreography. For pole classes we usually warm up in regular exercise kit but have shorts/hotpants underneath to allow leg grip for the pole section. It is suggested to work barefoot during the Improvers pole climbing to allow more foot grip on more advanced tricks & a crop top is recommended for advanced abdominal & armpit grips – please check with your instructor if you are uncertain. |
| Q. |
What do I need to bring to a class? |
| A. |
Equipment, such as mats, poles, pole grip, music etc... are provided although some prefer to bring their own personal mat for Pilates. It is advisable that you are well hydrated before attending a class and it's recommended that you bring a small bottle of water although our venues do provide drinking water from the water machine. During Pilates Matwork it may be suggested that you bring a small cushion or towel to support your posture particularly if you have an existing injury.
During the cool down phase of the class you might find a jumper handy and you're welcome to bring a blanket for relaxation in Pilates. |
| Q. |
Do we do the same exercises each week? |
| A. |
To keep it varied we add to our routines each week but also to allow participants to learn the exercises we follow a similar pattern each week throughout that term.
Changes are made to parts of a routine each week to allow variety & then we work on completely new choreography with fresh ideas when the next term starts. |
| Q. |
I missed my class this week can I just do an extra class next week or 1 at the end of the term? |
| A. |
The amount you have paid is a discounted rate for booking the term with specified dates. These dates cannot be transferred to other weeks and are not refundable once the term has begun. As a gesture of goodwill, if we have space in a different class within the SAME week, we will aim to offer you that (subject to availability). Some participants choose to pay the full amount of £10 (FOR POLE) OR £9 (FOR PILATES) or £6 (FOR ZUMBA) per class and “Pay as You Go”. This is recommended if you are uncertain about committing to each week of the discounted term. Please note that by paying for the full term with a discount you are gaining a free class & money off as well which allows for a missed class or a week’s holiday. |
| Q. |
What age group attends classes? |
| A. |
All ages attend Pole, Pilates & Zumba! They range from late teens to 50’s in pole & older adults are highly recommended to attend Pilates – it is kind to the joints & bones & is great for improving mobility, flexibility & balance. |
| Q. |
Are the classes attended by males & females? |
| A. |
All our classes are open to both men & women. |
| Q. |
I'm a complete beginner & I'm concerned about attending a class with people who know what they're doing, will I be ok? |
| A. |
Most people have concerns about starting something new, it can be exciting as well as daunting. Doing a few personal coaching sessions will equip you with the basics of a class prior to attending or doing pay as you go until you feel happy it's something you'd like to stick with.
The class members are usually really friendly, and the chances are that if it's a beginner’s class, they are new too. During the class you will be offered different levels of exercise, such as level 1, 2 or improver’s level 3. It is important to master level 1 before attempting the 2nd or 3rd levels. It is more important to listen to your body rather than trying to compete with other people who may have been attending for longer. Remember it takes time to learn and please just ask if you need extra help, that's what the teacher is there for. |
| Q. |
I have an injury / medical condition, can I still attend? |
| A. |
Talking to your GP, Consultant or Health Professional prior to attending is a must. Attendance will very much depend on their recommendation & the severity of the injury. During a class minor injuries can sometimes be accommodated for by modifying the exercise although it is often more practical to do personal training in this case, especially if you are a beginner so that you can work around the injury in a safer way. It is not recommended that you do pole if you have neck, shoulder, arm, wrist or hand injuries.
Get advice from your GP, Consultant or Health Professional regarding any pre-existing medical condition before attending. Depending on the condition you may be requested to gain medical consent from your GP prior to participation. Please also inform us via our health questionnaire if your health changes. |
| Q. |
I’m pregnant is it safe for me to attend the Classes? |
| A. |
Pilates & Zumba yes. There are usually 1 or 2 other pregnant people already in the classes & most find Pilates is 1 form of activity that they can do right up to a few weeks before giving birth.
It is recommended usually that you do exercise throughout a healthy pregnancy unless there are any other medical complications.
Anything you’re concerned about is best checked with your GP or midwife.
Being pregnant and exercising is a healthy thing to do – healthier mum = healthier baby. Pelvic floor exercises also become extra important too which we practise with breathing during Pilates classes.
Try not to overdo any stretches – your body becomes naturally more elastic during pregnancy to allow the pelvis to expand so it’s important not to over push stretches.
The main exercises to avoid are things that put you at risk of being hit in the abdomen e.g. tennis or footy or things that put you at risk of falling – so pole dancing would not be recommended.
Zumba is easy to follow throughout your pregnancy. In terms of input from us with Pilates Instruction we modify some of the exercises for you in your 2nd trimester.
So we will usually recommend only exercising lying on your back (e.g. Pilates leg stretch/scissors) for a short while like 1 set of 10-12, up to 30 secs but no longer than a minute. Then it’s best to roll onto your side then begin again once you feel ready.
It’s more that the additional weight of the child on you can make you feel giddy than any harm to your little one. So for the relaxation at the end of the class it is recommended that you lie on your side too.
Also in your 2nd trimester as your baby increases in size it becomes more uncomfortable to lie on your front so we modify to kneeling or all 4’s – if you just give ask in the class when it starts to feel too uncomfortable and we will modify for you.
We have a good Pilates & pregnancy book that you’re welcome to borrow from us too – just ask.
Swimming is also ideal as it keeps pressure off your joints and the baby is supported by the water too. |
| Q. |
How regularly should I be exercising? |
| A. |
The statement below was taken from the department of Health Publication, At least five a week: Evidence on the impact of physical activity and its relationship to health published 29/04/2004. The full document can be viewed with this link…
http://www.dh.gov.uk/assetRoot/04/08/09/81/04080981.pdf |
| Q. |
Recommendations for active living throughout the life course |
| A. |
Children and young people should achieve a total of at least 60 minutes of at least moderate intensity physical activity each day. At least twice a week this should include activities to improve bone health (activities that produce high physical stresses on the bones), muscle strength and flexibility.
For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate intensity physical activity on 5 or more days of the week. The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of activity of 10 minutes or more. The activity can be lifestyle activity or structured exercise or sport, or a combination of these.
More specific activity recommendations for adults are made for beneficial effects for individual diseases and conditions. All movement contributes to energy expenditure and is important for weight management. It is likely that for many people, 45-60 minutes of moderate intensity physical activity a day is necessary to prevent obesity. For bone health, activities that produce high physical stresses on the bones are necessary.
The recommendations for adults are also appropriate for older adults. Older people should take particular care to keep moving and retain their mobility through daily activity. Additionally, specific activities that promote improved strength, co-ordination and balance are particularly beneficial for older people. |
| Q. |
What happens during the Beginners Pole Term at Zig’s? |
| A. |
Firstly we have lots of fun! Over the term you will learn a series of Pole exercises at Beginners Level. We build up the choreography so that you become familiar with the basics over the weeks.
It is encouraged that you practise 2-3 times per week if you would like to see results & assist the learning process. You can get further discounted classes with us if you book more than 1 per week (incl. Pilates) & we have poles in stock if you fancy practising at home.
We practise completely new choreography when we move onto a new term usually with different spins & tricks to offer you more variety & learning of a similar level.
At the end of the term during class we also offer you free choreography notes. These further support the learning of what was taught over the term to help you learn. It is common for complete beginners to do several terms of Beginners Pole before progressing up to the Improvers level where we practise more challenging choreography & tougher spins & learn safe climbing & inverts. |
| Q. |
What happens in Zig’s Beginners Pole class? |
| A. |
The class consists of a warm up of mobilisation & stretch exercises & easy to follow choreography. This mentally & physically prepares you for the main Pole choreography. We generally warm up in joggers & trainers or dance shoes & take off the joggers leaving shorts on for the main pole section. It is best to wear shorts as legs grip better (trousers make it less safe) – we also have pole shorts & t-shirts in stock if ever you forget your own.
You then work in small groups on each pole – I show you a basic move and you take it in turns to try it (3-4 to a pole). If someone is really not getting a move I can give you a more simplified version of it – there is always an easier way – you just have to say if you need extra help. The girls are really friendly and encouraging!
We then put the moves into a basic routine, the class finishes with some cool down stretches that help you work on your flexibility.
Please ask during the class if you have any questions – you can also leave messages with our receptionist or email us on info@ZigsExercise.co.uk.
At the end of the class we work on strength then flexibility by stretching to cool down. |
| Q. |
I’m unsure about what to expect in the pole class? I’m worried about not being strong/flexible enough? |
| A. |
If you’re concerned about starting pole classes here is a brief description of what happens, and you’ll see that there is very little to be unsure about – it really is heaps of fun!
The beginner’s class is geared for beginners and does not expect you to be really strong & flexible – the emphasis is on having fun whilst learning the basics of pole.
We warm up by doing some easy to follow mobilisation exercises, a simple routine and a few stretches like you might do in a beginner’s gym/dance class.
You then work in small groups on each pole – we show you a basic move and you take it in turns to try it (3-4 to a pole). If someone is really not getting a move we can give you a more simplified version of it – there is always an easier way – you just have to say if you need extra help. The girls are really friendly and encouraging!
We then put the moves into a basic routine, the class finishes with some cool down stretches that help you work on your flexibility.
We appreciate some people feel a little apprehensive about their 1st pole class & this is why we aim to make the classes as accessible and friendly as possible to everyone. Once you’ve tried it you’ll see how much fun it is!
We also offer private lessons so if you wanted to try it on your own first or with one of your mates you could try it privately before attending the classes.
We do recommend booking the term in advance as spaces can go quickly so please follow the link for more class info and booking instructions http://www.zigsexercise.co.uk/Pole_forum.html |
| Q. |
I attend Zig's Classes and I am thinking of getting a pole how much are they? |
| A. |
Our bottom loading X-poles are £180 + half hr free private lesson in Cheltenham.
We have them in stock if you’d like one?
It’s important that you check your ceiling is a true ceiling that has joists in it (not a false or dropped ceiling) – we can lend you a joist finder we keep at the class venue to help you determine where the joist is – just ask.
This video helps with installation at home…
http://www.youtube.com/watch?v=93gtDnwzlL0 |
| Q. |
What are the venue details for the pole parties & how are they costed? |
| A. |
The venue we use is a gorgeous old Victorian mansion now used as a business & conference centre called Maxima Forum. There’s lots of free parking on site and a place to get changed with mirrors if you’re heading straight out after e.g. if you’re on your hen do after doing pole.
It is a 5 min walk from Montpellier’s bars and restaurants.
It’s easy to find as it’s on the main Lansdown Rd coming into Cheltenham.
Here’s a link to a map of the venue click here
In terms of cost, usually a hen party is for 2 hours and depends on the number of people attending – the more you have the cheaper it gets.
Click this link to go to our prices displayed on our website…
http://www.zigsexercise.co.uk/Pole_group.html
Once you’ve decided on a time, email us back to let us know and we will forward a 50% deposit request to you. Once this is paid your booking is confirmed and can be amended/cancelled up to 24hrs before the party. |
| Q. |
Can we bring alcohol to our pole party? |
| A. |
You are welcome to bring some bubbles for the end of the pole party however it’s best to save them till the end as drinking before increases health and safety issues!
We want you to have a clear enough mind that you get the most out of your party & really enjoy the moves we teach you at the party. The pole party itself will help you release your natural high! |
| Q. |
What happens during the Beginners Pilates term at Zig’s? |
| A. |
We get rather chilled out! Over the term you will learn a series of Pilates based exercises at Level 1 & 2 which you can practise at home once you’ve learnt how to do the basics in class. It is encouraged that you practise 2-3 times per week especially if you would like to see results & assist the learning process. You can get further discounted classes with us if you book more than 1 per week or can mix it up with our pole dancing for a bit of cheeky fun!
During the term we will build up the choreography so that you become familiar with the exercises over the weeks. We practise different choreography when we move onto a new term usually with different equipment to offer more variety & learning.
At the end of the term during class we will ask if you would like a set of our choreography notes sending via email. These will further support the learning of what was taught over the term to help you continue practising what was taught. It is common for complete beginners to do several terms of Beginners Pilates before progressing up to the Improvers Level where we still practise level 1 & 2 but have an additional level 3 added in. The beginner’s level provides more explanation of the exercises to assist with the basics. |
| Q. |
What happens during Zig’s Beginners Pilates class? |
| A. |
The class consists of a warm up of various mobilisation & stretch exercises, in order to mentally & physically prepare you for the main Pilates based exercises. Sometimes we will use equipment such as mats, balls, wobble cushions, flexi bands etc… to support the session. These will be provided during the session but if you prefer you are welcome to bring your own or we do have a small stock if you would like to purchase from us – please just ask.
The exercises will be demonstrated to you & explained as we go along & you will be given time to practise the exercises on your own whilst the instructor, Clare Rigby gives more individual tuition to class members. Please ask during the class if you have any questions – you can also leave messages with our receptionist or email us on info@ZigsExercise.co.uk.
Towards the end of the class we stretch to cool down & work on flexibility. This is followed by a relaxation with dimmed lights which you might enjoy more by bringing your own blanket, socks or cosy jumper – nodding off is optional! |
| Q. |
What is Pilates based exercise? |
| A. |
The name originates back to the founder Joseph Pilates who created this system of mind/body exercise. Its principles focus on maintaining good postural alignment whilst moving in a flowing controlled way with use of the breath & engagement of the deep core muscles of the abdominals. The mind is deeply engaged in the movement so providing a psychological as well as a physical workout.
- At beginner’s level Pilates exercises are modified to make them more beginner friendly.
- The initial focus is on learning to maintain good posture & engaging the deep core muscles whilst working with the breath. |
| Q. |
What are the main beginner’s points to practise? |
| A. |
- Breathing - As a general rule, breathe out on the exertion and allow the movement to be led by the tempo of breath.
- Centring - Engaging the core muscles – a belt of muscle which runs through the belly button & pelvic floor – gently tense these muscles by pulling them in during practise; it might help to imagine you’re wearing a big pair of tensing muscle pants!
- Neutral Posture - Challenge yourself to hold good posture throughout each exercise; lengthen the spine, gently press the shoulders back & open the chest. Work towards stabilising the joints focusing initially on the pelvis & shoulder girdle – this is particularly important if you have any injuries.
- Flow - Allow flowing movement which is led by the breath & comes from holding good postural alignment. Notice any sticking points of the movement & question how they can be overcome.
- Concentration - Let your mind be present & focus on keeping the posture, breathing & centring technique of engaging the core working as one.
If you are uncertain of any exercises particularly if you have any pre-existing medical issues or injuries please discuss these with the Instructor – Clare Rigby. |
| Q. |
How do I book & pay? |
| A. |
Most of our customers pre- book online to be guaranteed space for the term. Your payment reaches us via the secure online PayPal method.
You can also pay by cash/cheque on reception when you arrive at Maxima Forum - Mon/Tues/Thurs nights or Wed mornings. Please make cheques payable to C. Rigby.
If you’re attending “Pay as You Go” classes we accept cash/cheque payments on arrival before your class. |
| Q. |
I don’t have a PayPal account how else can I pay? |
| A. |
PayPal is the quickest way to pay & secure your booking via our website.
Alternatively we can give you our account number and sort code and you can pay directly to our account from your own bank account. If you prefer to pay by using cash/cheque you can drop it into to us on reception when we’re at Maxima Forum Mon/Tues/Thurs nights or Wed mornings.
Payable to C. Rigby please. Or we can arrange a time for you to drop it into our office on the Bath Road, (just down from Eagle tower). |
| Q. |
What should I wear for Personal Training or Power Plate? |
| A. |
During a session it is advisable to wear comfortable clothing that you can move easily in such as tracksuit bottoms, shorts, leggings or linens with a t-shirt or vest top. We recommend trainers or pumps too. Some people prefer to work barefoot for some of the cool down & stretch exercises or 5 fingers are great for working out in too & have great grip.
Click this link for more info on 5 fingers…
http://www.zigsexercise.co.uk/Products_misc_fivefingers.html |
| Q. |
What do I need to bring to a Personal Training or Power Plate session? |
| A. |
Any equipment, mats, balls, weights etc... are provided during the session – you may find purchasing some equipment for homework is useful e.g. talk to us about stability balls / wobble cushions / rollers etc… It is advisable that you are well hydrated before attending a personal training session & we do provide drinking water from the water machine. Or you may like to bring a bottle of water or your own towel. On arrival at Chapel Spa – please say that you have your 1st appointment with Clare Rigby & ask the girls on the desk to show you to the gym. Ask for a locker key if you have a bag or coat or need to get changed. There is a towel in your locker if you need to shower after your session as well as body wash / shampoo in the shower area to save you bringing your own. There are also hair dryers & straighteners in the ladies changing area provided. |
| Q. |
What happens during the Personal Training & session at Zig’s? |
| A. |
In the 1st session your personal trainer will spend time assessing e.g. Your CV fitness / flexibility / core / strength / posture. Your personal trainer will also measure your body fat & check your BMI & body weight to see if you’re in a healthy zone & will advise you accordingly. From the assessments your personal trainer will work out an on-going exercise programme for you which will be explained further to you during each meeting. Nutritional recommendations may also be advised particularly for weight loss. Your personal trainer will guide you through using a food diary for this & help you assess how to manage your diet more effectively & healthily to help you manage your weight. It is expected that you follow the guidance of your personal trainer in order to help you achieve your health & lifestyle targets. |
| Q. |
What happens during the Power Plate session at Zig’s? |
| A. |
Your personal trainer will spend time assessing your personal needs on the 1st session & assess your suitability to work on the Power Plate. We’ll assess your CV fitness / flexibility / core / strength / posture as we go along. Your personal trainer can also measure your body fat & check your BMI & body weight & can advise you accordingly. Your personal trainer will work on a suitable Power Plate exercise programme for you. Nutritional & other exercise recommendations may also be advised particularly for weight loss, cellulite issues & toning. |
| Q. |
How do I book & pay? |
| A. |
Most of our customer’s pre- book several sessions online which gives you a discount. Your payment reaches us via the secure online PayPal method. You can also pay by cash/cheque on arrival at Chapel Spa to your personal trainer. Please make cheques payable to C. Rigby. We do request 24hrs notice for any cancellations / changes otherwise payment is taken for the session so terms & conditions do apply. Here’s the link with more info for online payments…
http://www.zigsexercise.co.uk/PT_payment.html |
| Q. |
I don’t have a PayPal account how else can I pay? |
| A. |
PayPal is the quickest way to pay & secure your booking via our website.
Alternatively we can give you our account number and sort code and you can pay directly to our account from your own bank account. |
| Q. |
What should I wear during body massage? |
| A. |
You will be expected to undress leaving your briefs on, in order for oils to be applied to your skin through body massage. Please arrive in everyday clothes. You will be left to undress and asked to cover yourself with towels/sheet for personal discretion & we ask that you please leave on your underwear. During the massage only the section of your body being massaged is exposed and the rest of your body is covered up by the towels to respect your body & privacy. |
| Q. |
How much pressure is applied during the massage – I’ve heard sports massage especially is deep & can sometimes be painful? |
| A. |
It is best to work with your massage therapist who can apply more or less pressure as per your personal preference. The massage therapist is trained in aromatherapy (light touch), Swedish massage (medium pressure) & sports therapy massage (firm & deep pressure). So please just ask – we would like you to enjoy your treatment & get the most out of it. |
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