Dynamic Pilates Circuits
We are super excited to announce a Brand New Class called “Dynamic Pilates Circuits” that we will be introducing to our Pilates class timetable on Thursday mornings 9.15-10.15am from the Thursday 28th March
This new class is for you if you want to improve your health and fitness levels, lose weight and tone up in a safe environment with a highly qualified instructor that will help you work around your needs and existing medical conditions and injuries
We feel many of you (our current members) are doing great in Pilates and really seeing massive improvements in your Core Strength, Mobility, Posture and Balance.
But we felt that something was missing!
Below are the recommended exercise guidelines endorsed by American College of Sports Medicine (ACSM) for adults, to understand what the missing piece was.
ACSM Guidelines
The exercise guidance consists of 3 components that make up physical health and fitness and we should be including all of these as part of our health and fitness regime.
Muscular Strength & Endurance
Resistance or strength training at least 2 days a week consisting of 8-12 exercises using large muscle groups
Flexibility
Exercises that help to increase joint ROM (range of movement). Especially for adults that suffer with arthritis and restricted ROM of joints.
Frequency should be at least 2 days a week using stretches that create moderate tension in the muscle and joint structure.
Cardiovascular Endurance
At least 150 minutes of moderate intensity aerobic activity (at least 30 minutes a day, 5 days a week)
Activities such as walking, jogging, dancing and cycling etc.
For adults who may suffer with arthritis that effects lower limbs or people that have limited tolerance to weight bearing activities, better options may be a stationary bike, rower, swimming or other water based activities.
Balance exercise should also be incorporated into exercise programmes for individuals with an increased risk of falling or those with reduced bone density. Activities such as Pilates, Yoga and Tai Chi are great methods to use.
For more detailed information about these guidelines check out the link below
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
So, when reflecting on these guidelines we decided we wanted to help you to reach the recommendations on a weekly basis.
In our Pilates classes we cover 2 of the elements (however our preference would be that you practised at least twice a week to tick the recommended guidance for Muscular Strength & Endurance and Flexibility)
Hence the encouragement to practice at home!
But as you can see, we are missing a vital part – Cardiovascular Endurance
Last year we encouraged our members to take part in a 1000 mile walking challenge to encourage them to get out walking more, which many members did take part in.
We also held monthly Social walks so you could benefit from being part of a group. Maybe walking a little faster than your usual pace and a longer distance than normal to push your fitness levels.
This was to try and add more Cardiovascular endurance to your fitness routine, but I still felt it wasn’t enough.
So that’s where the idea of “Dynamic Pilates Circuits” came from.
This New Class is to compliment the great work you do in your weekly Pilates class and introduce more of the 3 components of fitness into your regime
See below a list of some of the benefits you will receive by attending our “Dynamic Pilates Circuits” class
Benefits Of Attending Our Dynamic Pilates Circuits class
Improves Cardiovascular Health
Introducing moderate intensity aerobic exercises to raise the heart rate and get us out of breath slightly, this helps to strengthen the heart and increase our lung capacity. Activities such as Step Ups, Knee Lifts, Half Jacks etc are great ways to do this.
These exercises are pencilled in between muscular strength and endurance exercises to keep your heart rate elevated but also give you sufficient active rest periods in between.
Aerobic exercises will help to improve your fitness levels, so you don’t tire as easily.
Improves Muscular Endurance
When participating in circuit training for some exercises you perform a high number of reps. This involves recruiting your slow-twitch muscle fibres to help you exercise for longer.
Over time you’ll be able to perform the exercises for longer without fatiguing. This helps you increase your endurance not only during exercise but in daily life too, allowing you to use muscles for longer and more effectively.
Increases Muscle Strength
Some exercises performed in circuit training can be used to increase strength by providing moderate to heavy resistance to take the muscles failure. This stimulates muscle growth and stronger muscles. Stronger muscles mean stronger bones.
A Full Body Workout
Circuit training includes a wide variety of exercises that work on creating a full body approach.
When moving from one exercise to another you will usually alternate between different muscle groups allowing time for areas to rest. For example, after you’ve done an exercise like a Squat, you may move on to a Shoulder Press to allow sufficient rest time for the lower body whilst still keeping the heart rate elevated and your body working.
This is also a great time efficient way to exercise as you are still active even whilst resting so you can complete your workout in a shorter period of time.
Covers All 3 Components of Physical Health & Fitness
As I have previously mentioned above circuit training covers Muscular Strength & Endurance as well Cardiovascular Endurance
So, the only thing I haven’t mentioned is Flexibility, which will also make up part of our Dynamic Pilates Circuits class
Due to the class being very time efficient in covering the other components of health and fitness we can then spend the remainder of the class at the end performing some deep stretches to release muscular tension and improve our flexibility.
May Promote Weight Loss
You can burn a lot of calories during a Circuit training class due to your heart rate staying elevated throughout the class. And because you will be performing muscular strength training exercises your metabolic rate will be increased for several hours after your workout too. Both these factors may help contribute to weight loss.
A review of nine studies with 837 participants found that circuit training was effective in reducing body weight and BMI (body mass index) in people who were overweight or obese.
Other studies have also shown circuit training to be an effective exercise method for weight and fat loss.
However, as I have mentioned lots in the past there are lots of other factors that can play a part in effective weight loss. These include a good diet, being mindful of drinking habits, sleep quality, stress management and much more.
Improves Your Mood
Combining both cardiovascular activities with strength training helps improve your mood by releasing Endorphins (feel good hormones)
You will also get a sense of achievement which boosts your confidence and self-efficacy.
Working out in a friendly group environment not only helps to motivate you but can also contribute to a positive mood.
Suits All Levels & Abilities
Our circuit class is suitable for everyone. As like our Pilates classes we cater for mixed abilities.
So, it doesn’t matter if you are a complete beginner to exercise or Pilates or whether you have been attending the gym regular, Pilates classes or other fitness based classes for years. You will get just what you need from the class, to help you improve your health and fitness.
We can adapt and give alternatives for all levels and work around existing medical conditions and injuries.
For example if you have arthritis that effects your knees or COPD that effects your breathing, we would give you more low-impact exercises for the aerobic exercises.
The class will be added to the timetable next week to book onto.
As a current member you are welcome to reschedule your current Pilates class to give it a go, to see if you like it.
But I would highly recommend you attending this as an additional class if possible to get the health and fitness benefits I intend for you to achieve.
If you are not already a member of New Healthy Body, but would like to give either this new class a try or our Pilates classes, please click on the link below for more information about our introductory 21 day programme
So in summary our new class “Dynamic Pilates Circuits” will provide many more benefits to help you improve your health and fitness. The benefits include increasing your muscular strength and endurance and cardiovascular levels. It may also promote weight loss.