Interval Training & Pilates

Generally, when we think about interval training we think about intense fitness training, or running, where, the theory goes, a mixture of high and low intensity sections during one session gets the optimum aerobic and anaerobic results.

Pilates is not usually considered to have an aerobic effect, although I am sure you have all experienced increased heart rate when the going gets tough. However, lately I have been adding an interval style component to some the of the workouts with my clients - and they love it.

Variety

Change is as good as a rest - so goes the Proverb. For those of us who have clients who have been loyal to us for some time - keeping their programme fresh is probably the most challenging aspect of the work.

I am not promoting constant, ever changing workouts, I believe our clients take some pleasure as well as increased confidence in knowing what to expect from their visit to us. I am definitely of the opinion that we as teachers have a greater chance of a level of "boredom" although I hate that word, than our clients, especially if we take a lot of clients each day. I have to say I am never troubled with that, each client brings a different set of issues to their session, so each session is different.

Double Edge Sword

Adding a new element to a client's workout will not only keep your clients on their toes, but you as well. Giving serious consideration to offering variety together with new skill levels to your client base will take time and energy, but that's what we are here for.

Interval Style Training

Firstly, let me say I am not suggesting a combination of high impact aerobics with Pilates, more a blend of intensities, clearly staying within the Pilates principles.

I have had the most interesting time using the Jump Board as the interval style segment of the workouts I am offering.

Here is an idea of how I present my programme - of course it's not the same each time. Starting with a standing preparation phase mobilising and stabilising the trunk, then some light leg work such as varying degrees of knee bends and balance into deeper squats, after some full body stretching I move to the Reformer with Jump Board, using a combination of medium and light springs.

As a rule I spend anything from 5 - 10 minutes on each interval. The intensity of the intervals depends on the ability of the client of course but the "jumps" start small and gradually increase in complexity and challenge.

The matwork elements also last anything from 5 - 10 minutes, I like to break the matwork repertoire down into various areas of the body - of course Pilates if a full body technique, but my cueing will focus on a specific area each time.

The session finishes with some stretching and relaxation. I always receive a positive reaction from clients. If my client is attending 2 or 3 times each week, I will use the Jump Board work just once, although sometimes a client will request it, especially if they feel the need to work off some over indulgence.

No Large Equipment?

If you do not have access to the larger pieces of Pilates equipment, no problem. You can work with accessories such as magic circle, foam roller, stability ball, mini ball or Dyna Band. An idea is to mix the intervals from standing work to matwork. There is no end to the combinations. The main consideration is the variety of intensity to create changing responses from the body.

Something to think about - avoid making the intervals too diverse - your client needs to feel the fluidity of the session, don't create a series of random, unconnected moves - 10 jumping jacks or star jumps followed by the 100 is a definite no no.

If you have any ideas for intervals and need some help contact me at info@thepilatesconsultant.com

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