Aerobic Pilates combines traditional aerobic workouts with Pilates, modifying exercises to increase intensity. It can be done on the mat or Reformer and provides benefits of both cardiovascular exercise and Pilates. It is considered moderate-intensity exercise and improves balance, coordination, and core strength.
Aerobic Pilates combines traditional aerobic workouts with Pilates, a form of exercise designed to strengthen muscles, increase flexibility, and develop control. This exercise technique is not simply Pilates performed at a fast pace; The exercises are modified to increase the intensity of the exercises. The workout provides the benefits of both cardiovascular exercise and Pilates.
Cardio Pilates routines can be done on the mat or modified to work on the Reformer, a machine used for many Pilates moves. Like traditional Pilates moves, Pilates cardio involves the whole body and is a low-impact exercise. Also like traditional Pilates, the aerobic version focuses on breathing, control, centering the body, concentration, rhythm, and relaxation. It is important to maintain Pilates principles throughout your workout, both to prevent injury and to ensure balanced muscle development.
Any type of exercise that raises your heart rate by working large muscle groups is considered aerobic. The exercise must also be rhythmic and must be continuously maintained during the training period. Aerobic Pilates can include traditional Pilates moves like the “hundreds,” as well as specific moves created for aerobic Pilates. An example of specific exercises developed for aerobic Pilates is modified running, where the individual lies on the Reformer’s jumping board and simulates the running motion. When performing Pilates aerobic movements, it’s important not to lose focus on form and precision as intensity increases.
Moderate-intensity exercise refers to physical exertion that causes the participant to sweat but still be able to speak, with effort, throughout the entire workout. Most health authorities suggest a few hours of this type of exercise each week for healthy adults. The exercise can be completed in increments as short as ten minutes. Aerobic Pilates would fit the criteria of moderate intensity, using the feelings during the exercise as a guide.
The benefits of performing aerobic Pilates include the many benefits of cardiovascular exercise, including a stronger heart and lungs, reduced stress, increased energy, and a higher metabolism. Additionally, the Pilates component improves balance, develops coordination, and strengthens the core. Overall, cardio-based Pilates is a great addition to an existing exercise program, as well as serving as the foundation for a new training plan. When you start an aerobic Pilates program, spend time perfecting your form before worrying about repetitions or intensity. Always talk to a health care provider before starting a new workout.
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