How to make Pilates a HIIT at ProBalance

Remember to like this video and subscribe! If youre interested in purchasing Id be grateful it if youd use my affiliate link here: Wellsprogram-xiser This video shows how we are able to seamlessly integrate a true cardiovascular component to some of our ProBalance Pilates classes and sessions with High Intensity Interval Training HIIT that is performed in a safe and effective way using the X-iser.
The X-iser is a fabulous piece of equipment for the Pilates studio that allows the client to work on not only balance posture and alignment but includes a dynamic aspect to movement in a way that mimics sprints up stairs but without the pounding and faulty mechanics.
Please note that this is not just a cheap mini-stepper youd burn one out quickly if you tried to do sprint intervals on them.
TRANSCRIPT: Hi welcome to the ProBalancePT podcast.
My name is Ada Wells and I am a Pilates teacher and Physical Therapist here at ProBalance.
What I wanted to do is to talk about how we incorporate a cardiovascular workout into some of our Pilates classes and sessions.
Now Pilates in and of itself is wonderful for increasing strength control posture balance but the one thing it doesnt do as well is create a cardiovascular effect.
Typically after a class.even if you have been doing something where you have been going at a faster pace or doing more challenging exercisesyou may feel tired but we dont hear that increased respiratory rate that we would hear when running sprints or from running at a moderate pace.
For that reason the Xiser is our way to incorporate not only the principles of alignment posture movement and balance in one activity.were also able to layer on that aspect of cardiovascular fitness. So what I wanted to do is to give you a brief demonstration of what the Xiser is.
I know it looks like a cheap mini-stepper but this commercial version is a nearly 400 piece of equipment the Home version is 299.
Weve got 6 of them so we can use them in our classes.
Usually what we do is one minute on the Xiserand the students come off and theyre breathing pretty hard.
Then well recover by doing some gentleregular Pilates exercises in our usual routine.and well be doing that for a little whilemaybe about 10 minutes.
I usually require a minimum of a 5 minute rest.
Its typically about a 10 to 15 minute break between doing sets of these intervalsand then well get everyone together and well blast out another minute. What were doing with this is stimulating the anerobic system.
When youre on the Xiser its not like youre getting the cardiovascular effect for that minutebut rather when you step off here and youre breathing hardyour body is recovering for that 5 to 6 minutes later on.
Thats kind of like running at a moderate pace for about 6 minutes thats equivalent to being on the X-iser for a minute.
For a lot of people when you ask them to exercise or run 25-30 minutes per week that may be more difficult for them to do consistently versus can you give me four one minute intervals 3 days a week.
Four minutes is a lot easier to swallow and you dont even have to break a sweat because your giving yourself that opportunity to get the recovery. From a posture and balance standpoint its wonderful often you see people stooped forward or they have their ribs sheared forward and theyre bobbing up and down and they really arent working anything.
So instead think about the ribs being stacked over your pelvis and then folding from your hip joints.
Its like youre sliding down a wall and if you can imagine I had to balance a glass of water on my head...youre going to stay totally still on the top and then have all the movement coming from down below the pelvis.
I can stay in an upright stance or a little easier version would be to hinge my body forward.
Either way my body is in good alignment.
We can also add an upper body challenge to further emphasize good overhead movement mechanics improve posture and increase the workload listen to my breath. What the science shows is that Sprint interval training HIIT has a more effective effect on the cardiovascular system your metabolic rate and your overall health.
Also its non-impact so somebody who has stenosis or some degenerative disc disease in their back.Ive got an 80 year old client that does thishe stands in his doorwayhe bought one of these for homeand its great! hes able to do this 3 days a week he doesnt pound his back he gets a cardiovascular effect its easy and it doesnt take much time and he can commit to that he can commit to 12 minutes per week. Facebook: Twitter: Purchase X-iser from my affiliate link: Wellsprogram-xiser