Health and Fitness SEVEN WAYS TO GET SERIOUS RESULTS 1 January 2018 studio pilates international As you know by now, Studio Pilates is a super-efficient way to work out. In just 40 minutes, each high intensity class is delivering you incredible results. But you can give those results a giant boost by adding in these extra few recommendations. Strap in for truly awesome results! Max out your springs It’s amazing what a little extra effort can do. With the vast majority of Studio Pilates exercises, the more resistance you add, the more challenging the exercise will be – and the better the results. However, for some exercises, the opposite applies, with a lighter resistance making you work out harder and stronger. Keep an ear out for guidance with this, from the instructor and the audio cues, as well as checking out the resistance guide positioned in the top right hand corner of the studio screen. The most important thing to remember for EACH exercise is to start heavy, as you can always reduce the resistance halfway through if you need to. If you start with the resistance too light, you’ll leave class feeling like you haven’t had a tough workout, and we would hate for you to feel like you haven’t got the most out of your 40 minutes! Increase your resistance over time If you’re not slowly increasing the load or intensity of the workout over time, then you’re at risk of your results plateauing. This is true for all forms of exercise, it’s simply human biology. In your Pilates class, you can increase your springs so your body continues to gain both strength and lean muscle mass. Make sure you utilise the expertise of your instructor and let them know if you are needing a challenge. Add in challenges Even small modifications can make for big changes. Ask your instructor to suggest options based on your goals – you might be adding in equipment, such as band and circles, tweaking your position on the reformer, holding poses for a few seconds longer, or not stopping between exercises … you get the idea. Remember, there’s always another level we can take you to. Consistency is key Consistent workouts will increase your metabolism, helping you burn fat much more quickly. Taking several days break from exercise slows down your progress greatly. So book your workouts in just like you would any other appointment and make it a priority – you deserve it! Add in cardio Cardio ramps up your metabolism and sheds unwanted fat fast. Find something you love doing – such as kayaking, running, swimming, or tennis – so you’ll stick with it, and then introduce some interval training to maximise results. Interval training means going flat out for a period of time, followed by a short rest interval and repeating this several times. Fuel your body well Healthy eating makes you feel great mentally and physically. A good diet provides good health, which is your ticket to freedom: letting you do the things you want to do. What’s more, by nourishing your body with the right foods, you’ll elevate your energy and happiness quotient. If your body doesn’t have the fuel that it needs to perform, your training will be inhibited and your fitness and overall results will be impaired. It’s also important to keep tabs on how much you are eating if one of your goals is weight loss, ensuring you create a small energy deficit each day by consuming less energy than you burn. Our regular 30 Day Challenges include a full nutrition and recipe guide to complement a workout plan, helping our clients achieve their goals faster than ever. Rest and recover While training hard is important, it’s equally important to take the time to recover and replenish your body and its energy stores. You can achieve faster gains and quicker results by incorporating rest days into your program. But before you get too comfortable – rest doesn’t have to mean lazing around on the couch! You might just choose to swap out your Pilates or cardio for another activity, such as walking your dog, or playing your favourite sport. Stretching should always be incorporated into any exercise program, especially after a workout – and it should form an important part of your recovery and body maintenance program. Stretching is excellent for both injury prevention and muscle recovery purposes. Sleep is the number one way your body will recover. While pumping out those ZZZs, your body will work overtime to repair cells, digest food and convert food into glycogen to store in the muscles. Glycogen is the main fuel source that your muscles use to move. The power to make bigger changes is within you. Do you accept the challenge?