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42 Ultra-FIT
FEATURE
or Pilates
Ultra-FIT 43
FEATURE
44 Ultra-FIT
FEATURE
newcomers may find this difficult or movement. You may prefer to take
Sample Pilates matwork tedious. You should always try to find your own mat, which should be
class – 60 minutes a class with a maximum of 12 padded – a Yoga mat is too thin for
Standing postural awareness participants, as a good teacher will some of the movements. Depending
need to be able to see each person upon your posture, you may need a
Shoulder warm up
clearly and have time to correct. rolled up towel for head support.
Neck warm up
■ The Kit – No special equipment is www.yogamad.com has some
Roll downs – stretches entire spine
needed. Just loose, comfortable great clothes and props for pilates
Cat stretch – spine stretch
clothing which does not restrict and yoga.
Supine shoulder warm-up – lying
shoulder movements Type of class duration benefits cals burnt
Upper body opener – side lying rotation
Shoulder bridge – mobilises spine, Astanga Yoga 120 mins upper body strength 430
tones bottom Increases flexibility
Abdominal curls – controlled crunches Detoxifying
The 100 – abdominal exercise – Toning
100 breaths A challenging class which made me sweat a little and did work the CV system as well as
Single leg stretch – abdominal exercise all muscles groups. A great workout for the arms and had muscle soreness for two days
Criss-cross – oblique twist after. I burnt 430 Calories in the two hours, and felt very tired but also energised.
Breast stroke – upper spine mobility, Bikram Yoga 90 mins Detoxifying 522
stability work Burns calories
Oblique roll back – spinal mobility, Increases flexibility
abdominal strength & stability Some toning effect
Side leg exercises – pelvic stability, A real challenge. My heart rate was quite high throughout the hour and a half class – due
leg & hip strengthening to the heat and holding the postures. I burnt 522 Calories, and felt great after the class –
Swimming – on all fours, stability, no muscle soreness and good energy, but I did have a cracking headache later that day. I
back strengthening would not recommend this if you are very unfit, new to yoga or adverse to heat!
Plank or leg pull front –
all over strength and stability Sivananda Yoga 90 mins relaxing
Hamstring stretch, hip flexor release Increases flexibility
and relaxation 5 mins. Some strengthening effect
The most calming of all the classes. The sun salutations series does have some cardio
effect but only for the first ten minutes or so. The class included breathing exercises and
a long relaxation, as well as a short prayer. Very calming and meditative – a great way to
Pilates is for de-stress or end the week.
anybody and Stott intermediate
pilates matwork 60 mins abdominal strength 112
everybody. It can be toning
adapted to suit the improves posture
can improve flexibility
complete beginner, Reasonably challenging throughout, with emphasis on core stability and abdominal work.
Some of the leg exercises are surprisingly challenging and my muscles did feel tired and
or to challenge an worked, although I felt no real effect on my heart rate. The addition of props (flex band and
fitness circle) meant I could add extra resistance.
Olympic athlete
Reformer workout 45 mins all over strength
(on aero performer) Balances body
you can get fantastic equipment Improves flexibility
for home use – check out A wonderful feeling – gliding back and forth. The machine seems to find your weak spots!
www.shop4pilates.com for their Great for lengthening whilst toning and the adjustable resistance means you can increase
Pilates performer. the challenge to your strength, or your stability. The addition of a cardio board on the
■ Who is it for? Pilates is for anybody reformer (like a rebounder) can give a great CV workout whilst toning legs, bum and core.
and everybody. It can be adapted to
suit the complete beginner, or to
challenge an Olympic athlete. Pilates SO – WHICH GETS YOU FITTER: YOGA OR PILATES?
can be tailored to rehab or sports If fitness and weight loss are your goals, then Bikram Yoga has to be the best place to start,
specific, toning or stretching and can closely followed by Astanga Yoga. If you are looking for strength, tone and condition then
be done with or without resistance. Pilates matwork or equipment classes are ideal. If you are looking to improve your mental
Pilates is particularly wonderful for pre fitness, then Sivananda Yoga and most Hatha and Astanga Yoga classes will certainly put
and post pregnancy, and can play a you on track. For flexibility Yoga definitely comes out on top, although Pilates will give
key role in recovery from childbirth some gains, and for a great CV and body conditioning workout – the Pilates reformer with
after the 6 week check period. the CV board will keep you challenged for years to come!
■ The downside – In a group
situation, you may find you are
USEFUL WEBSITES www.stott-pilates.co.uk
hindered by the most injured or unfit
www.sivananda.co.uk www.bodycontrol.co.uk
person in your group and that
www.bikramyoga.co.uk www.yogamad.com
progress is slow. There is a lot of
www.bwy.org.uk www.shop4pilates.com
attention to detail and breathing, and
Ultra-FIT 45