WHY SHOULD I DO INFERNO HOT PILATES?
(If you want the short story, just read the first half, but if you really want to be in the know, read the whole thing!).
Core strength, aerobic fitness, strength training, balance training plus flexibility and stretching are the 5 major components of a complete fitness regimen. In our 26 & 2 class, we address the balance training and flexibility/stretching, but for a well-rounded fitness training program, you need the other 3 as well. Core strength, aerobic fitness and strength training (weight bearing exercise) are essential elements.
Core strength helps protect your back, improves balance and stability and makes it easier to perform most physical activities (from sports to everyday activities). Your core connects your upper and lower body movements; you use it in everything you do!
Aerobic fitness is important as aerobic activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness. When you incorporate cardio/aerobic fitness in your routine you can reduce the risk of many diseases such as diabetes, heart disease and stroke.
The element of strength training is equally important. Whether it is with bodyweight, resistance bands, or weights, adding weight bearing exercise helps increase bone density and strengthen tendons and ligaments as well as protect or increase muscle mass which ultimately will boost metabolism, aid in managing a healthy weight and add to your overall quality of fitness.
Great news! Inferno Pilates delivers!!! IHP uses pilates principles…first and foremost control. Control in alignment and breath while incorporating glute activation, core activation and strengthening with HIIT (high intensity interval training) to round out and complement any fitness regimen.It’s all low impact and everything is demonstrated so you always know what’s what. Let’s break it down:
Class begins with a short intro that includes grounding, breath work, and a quick warm up for your spine.
BRIDGES: Our first “work” is always bridges. This is essential for glute activiation. In our heavily sedentary, forward rounding lifestyle, our hip flexors get shorter and tighter and at the same time our backside and butt muscles get overstretched and “lazy”. And it’s not just all the sitting! The repetitive nature of running and cycling can lead to tight hip flexors, too.
Tight hips means our glutes are not firing or working as optimally as they should. The gluteal muscles help power us through so many activities, from walking and carrying heavy things, to performing both cardio and strength exercises. When your glutes lose strength (or are underactivated), other muscle groups in your back and lower body are forced to take on the extra work to compensate. The term “lazy butt” is legit! When this happens you are more susceptible to lower back, hip, or knee pain. It can also lead to muscle imbalances throughout your body and other lower body injuries.
ABS: Abdominal work is important, and here we start to activate the core. We have 3 layers of abdominal muscles, and “traditional” crunches only target the most superficial layer. When we incorporate elements of pilates in our ab work, we are starting to fire up and strengthen not only the top layer of abs (the rectus abdominus), but also hip flexors and inner thighs (adductors) and at the same time creating length along with strength.
PLANKS & PRONES: The plank series incorporates both variations of planks and prone exercises. Here we work deeper into the core, targeting and strengthening the side abs (obliques) and your deepest layer of abdominal muscles, the transverse abdominus. The transverse abs serve as an internal corset, and developing this strength deep in your core will lead to better posture, and ultimately more comfortable and effective movement. At the same time, we also add prone work where we address your entire backside (the posterior chain) from hamstrings to glutes to lower back (and sometimes more!). Again, our forward rounding lifestyle and overstretched back muscles need attention and strengthening, too. Your core is not just abs!
HIGH INTENSITY INTERVAL TRAINING (HIIT): The second half of the class incorporates the high intensity intervals. We build on the core activation and continue to use our core strength as we move in 20/10 intervals. With 20 seconds of hard work and 10 seconds of rest, you will increase your aerobic capacity, fire up metabolism and build mental toughness as well. This is where we really move (REMINDER: ALL LOW IMPACT) to burn fat and gain/maintain muscle in the most efficient way possible. Did you know that 20 minutes of HIIT training is equivalent to/burns as many calories as 45 minutes of steady running. The intervals keep your body guessing; you never plateau and continue to reap the benefits of the workout for hours and hours after the class is over. That’s the afterburn!
We always finish class with an active recovery, some stretching and final relaxation.
But wait, there’s more! The class is 60 minutes long and the room is heated to 95°. There’s music and while we always include the above components, the class is never the same! IHP accommodates any fitness and ability level; there are variations for everything. You will have fun, you will be challenged, and you will leave feeling stronger, energized and ready to take on anything that life throws at you!
Instructor at BYAA