Pilates Circuit Training - A Dynamic Tabata Class
Pilates circuit training for men and women incorporates several large pieces of pilates equipment into a none stop sixty minute workout. In this class you'll alternate between exercises on the mat, reformer, stability chair, and cadillac, barrels, bosu and foam rollers.
In this circuit training class we use the Tabata method. The Tabata is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of twenty seconds of maximum intensity exercise, followed by ten seconds of rest, repeated without pauses eight times for a total of four minutes.
This powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training.
After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (VO2 Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
"My initial reaction when invited to try out pilates was I guess one of bemusement. This was mainly because I thought that it was a fitness regime and a gym class geared towards women. This may well have been a common perception, however nothing could be further from the truth and consequently over the last few years this form of exercise has seen a new influx of male participants. The training is most definitely non gender specific and for those men out there looking for a six pack, well pilates should be your first port of call. The focus of this engaging and concentrated form of exercise is the core muscles based around the abdominals and the lower back. Other muscles including the gluts and the pecks (etc) are often integrated into the various moves performed, but the key areas of development in Pilates are as afore mentioned the abdominals and the lower back of the torso. In order to develop the much sought after six pack a serious commitment to the exercise regime would be required. However, pilates is also an excellent tool for dealing with recovery from injuries. Pilates also shares many traits in common with Yoga in that it has components that revolve around muscle stretching & relaxing in order to prepare muscles for action and can be used to recover them after intense use. Furthermore Pilates can also be used in the aid of recovery from repetitive use of the same muscles in any given work situation. For example if you experience neck, shoulder or back pain from long stints on the computer or from long journeys in the car, then there are numerous exercises within Pilates that can cause untold exhilaration in the relief from this kind of pain. This is one of the many benefits I have personally experienced since starting Pilates over 18 months ago. I believe Pilates has something for everyone and is not only an extremely useful form of exercise, but when coupled with an excellent professional purveyor of the technique such as Nisha, whom practices pilates in St Helens/Liverpool in the Northwest of England, it is also a very enjoyable past time." - Joe Davies Pilates Client.
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