PILATES – FREQUENTLY ASKED QUESTIONS

​

Who is Pilates suitable for?

Pilates is suitable for everyone, from individuals who have never exercised before to professional athletes. Programs are planned individually based on age, physical condition, goals, and any injury history.

​

I have never exercised before. Can I start Pilates?

Yes. Pilates offers a safe and controlled introduction to exercise, especially for beginners. Classes start with basic movements, and progression is managed step by step.

​

I have lower back, neck, or knee problems. Can I do Pilates?

Pilates is a supportive and effective exercise method for many spine and joint-related issues. After an initial assessment, risky movements are removed and a personalized program is created for you.

​

Does Pilates help with weight loss?

Pilates strengthens and tones muscles while supporting metabolism. When practiced regularly and combined with proper nutrition, it contributes to fat loss and body shaping.

​

How soon will I see results?

• After 4–6 sessions: Improved posture and body awareness

• Within 6–8 weeks: Increased strength and muscle tone

• Within 8–12 weeks: Visible body transformation
  (With consistent participation)

​

How many days per week should I do Pilates?

For beginners, 2 days per week is recommended. For faster progress, 3 days per week is ideal. Frequency is planned according to your goals.

​

Should I choose Mat Pilates or Reformer Pilates?

• Mat Pilates: Uses body weight to improve basic strength and balance

• Reformer Pilates: Provides controlled, goal-oriented training with springs and equipment
  The most suitable option is determined after an initial assessment.

​

Which is more effective: group classes or private sessions?

• Private sessions: 100% personal focus and faster progress

• Group classes: Increased motivation and social interaction
  Both options have advantages and are recommended based on individual goals.

​

How long are the sessions?

Sessions last approximately 45–50 minutes.

​

Can men do Pilates?

Yes. Pilates is highly effective for men in terms of core strength, balance, mobility, and injury prevention. Many professional athletes use Pilates as a complementary training method.

​

Can Pilates be done during pregnancy?

With doctor approval and under the supervision of certified prenatal Pilates instructors, Pilates can be practiced safely during pregnancy.

​

How many people are in a class?

Group classes are conducted with a limited number of participants to ensure individual attention and proper technique correction.

​

Is there a trial session available?

Yes. During the first session, you experience Pilates while undergoing a personal assessment.

​

Can I make up for missed classes?

Make-up sessions are available depending on the membership package. Please contact us for details.

​

Does Pilates build muscle?

Pilates focuses on functional, balanced, and elongated muscle development rather than bulk. It creates a toned and athletic appearance.

​

What membership packages are available?

Various packages are available to suit different goals and programs. Please contact us for detailed information.

​

Why Pilates?

✔ Strong core
✔ Better posture
✔ Less pain
✔ A fitter, more balanced body

​

ATHLETIC PERFORMANCE TRAINING – FREQUENTLY ASKED QUESTIONS

​

What is athletic performance training?

Athletic performance training is a science-based training system designed to improve speed, strength, agility, endurance, balance, and coordination through sport-specific methods.

​

Who can participate in athletic performance training?

• Professional athletes

• Amateur athletes

• Youth and junior athletes

• Beginners

• Adults aiming to improve performance

Programs are designed according to age, sport, and level.

​

Which sports is it suitable for?

It is suitable for football, basketball, volleyball, tennis, swimming, athletics, combat sports, and all team or individual sports. Training content is customized to each sport.

​

What are the benefits of athletic performance training?

• Faster running and direction changes

• Increased explosive power

• Improved balance and coordination

• Enhanced endurance

• Reduced injury risk

• Improved movement quality and sport-specific performance

• ​

Does it reduce the risk of injury?

Yes. Properly planned performance training improves joint stability, core strength, and movement control, helping to reduce injury risk.

​

Can beginners participate?

Yes. After an initial assessment, training begins with fundamental movement education in a safe and structured way.

​

Is there an age limit?

Basic athletic skill training can generally begin from 8–10 years old. Training load and content are adjusted with age.

​

Is it safe for children?

Yes. Training for children and youth athletes is designed with age-appropriate loads, focusing on coordination, motor skills, and game-based activities.

​

How many days per week should it be done?

• For general development: 2 days

• For performance enhancement: 3–4 days
  Frequency depends on the athlete’s sport and season.

​

How soon will performance improvements be seen?

• 3–4 weeks: Improved movement quality

• 6–8 weeks: Increased strength, speed, and endurance

• 8–12 weeks: Noticeable on-field performance improvement

​

Individual or group training?

• Individual training: Maximum development and close monitoring

• Group training: Motivation and team cohesion
  Both options are selected based on goals.

​

Are assessments and tests conducted?

Yes. Strength, mobility, balance, speed, and agility tests are performed at the beginning and at regular intervals to track progress.

​

Is athletic performance training just weight training?

No. While weights may be used, the primary focus is on functional strength, speed, and movement quality.

​

Can it be combined with Pilates or functional training?

Yes. Pilates and functional training are excellent complementary systems that support athletic performance.

​

Is it suitable for professional athletes?

Absolutely. Programs are designed specifically for pre-season, in-season, and off-season phases.

​

Is there a trial session?

Yes. The first session includes an assessment and the creation of a personalized performance roadmap.

​

Why athletic performance training?

✔ Faster
✔ Stronger
✔ More resilient
✔ Fewer injuries
✔ Athletes who make a difference on the field

​

FUNCTIONAL TRAINING – FREQUENTLY ASKED QUESTIONS

​

What is functional training?

Functional training is a holistic training system that improves fundamental movements such as pushing, pulling, squatting, rotating, balancing, and carrying—used in daily life and sports.

​

Who is functional training suitable for?

• Beginners

• Individuals returning after a long break

• Active athletes

• Office workers

• Anyone wanting to improve movement quality and performance

Programs are customized individually.

​

What are the benefits of functional training?

• Easier and pain-free daily movement

• Increased core strength

• Improved balance and coordination

• Greater strength and endurance

• Better posture

• Reduced injury risk

​

Does functional training help with weight loss?

Yes. Due to high muscle activation and metabolic demand, it supports fat loss and improves body composition.

​

Can beginners do functional training?

Yes. Exercises progress from simple to complex, ensuring a safe and controlled start.

​

Can it be done with back, knee, or shoulder problems?

After an initial assessment, risky movements are removed and a protective, supportive program is created. When applied correctly, functional training can also have rehabilitative benefits.

​

Is functional training the same as CrossFit?

No. Functional training is personalized, controlled, and technique-focused. The goal is movement quality and performance—not maximum load.

​

How many days per week should it be done?

• Beginner level: 2 days

• Development and fat loss: 3 days
  Planning depends on goals.

• ​

How soon will results be seen?

• 2–3 weeks: Improved movement awareness

• 4–6 weeks: Increased strength and endurance

• 6–8 weeks: Visible physical changes
  Consistency is key.

​

Individual or group training?

• Individual training: Personalized progression

• Group training: Motivation and training tempo
  Both options are available based on needs.

​

Does functional training build muscle?

Functional training develops strength, balance, and control rather than muscle bulk, resulting in an athletic and toned appearance.

​

Can it replace cardio?

High-intensity functional training effectively challenges the cardiovascular system. It can be combined with cardio when needed.

​

Can it be combined with Pilates?

Yes. Pilates provides a strong foundation for functional training. When combined, results are achieved faster.

​

What equipment is used?

Kettlebells, dumbbells, TRX, medicine balls, resistance bands, and bodyweight exercises are commonly used.

​

How many people train together?

Group sessions are limited in size to ensure correct technique and individual attention.

​

Is there a trial session?

Yes. During the first session, an assessment is conducted and personalized goals are determined.

​

Why choose functional training?

✔ A stronger and more balanced body for daily life
✔ Less pain
✔ More energy
✔ Better posture
✔ A fitter appearance