Pilates & Zone 2 Training
If you have been looking into Pilates, at all, you have probably stumbled across the typical Pilates benefits. Which in generic terms we can look at Pilates as a form of exercise that focuses on strengthening the core muscles, improving flexibility, and enhancing overall body awareness. It can also help improve posture, balance, and coordination.
When I train clients some of the fitness benefits include:
Increased core strength: special attention to breath and core stability in all things makes one aware how so much is driven by the core.
Improved flexibility: With appropriate stretching and mobility work, flexibility and range of motion are greatly restored.
Better posture: By strengthening the core muscles and improving body awareness, imbalances in posture and alignment are corrected.
Enhanced body awareness: An emphasis on concentration and control, helping individuals become more mindful of their movements and body positioning.
Injury prevention: Pilates can improve muscular imbalances and strengthen all ranges of motion, reducing the risk of injury during physical activities.
Instead of a generic look at Pilates training, let’s look at fitness training a little deeper.
What is really happening during that 50 minutes within the body in regards to training? No matter if you are training in Pilates, running, Boxing, or heavy lifting; you are training the body within your heart rate zones. Heart rate zone training is a method of organizing workouts based on specific heart rate zones, which are determined by a percentage of your maximum heart rate. By training within different heart rate zones, you can target different fitness goals and improve your overall cardiovascular fitness. The American Heart Association suggests training in different zones to maximize the effectiveness of your workouts and prevent overtraining or injury.
How does Pilates fit in?
During a Pilates session, when wearing a fitness wearable device, I find typically three zones are touched.
Zone 1 - Warm up & Restorative
Zone 2 - Light Intensity. You can still talk while training in Zone 2. And when I am training myself or others, the majority of time during a Pilates session resides in this zone.
Zone 3 - Moderate Intensity. 70-80% of Max Heart Rate. Aerobic heart rate zone to improve aerobic fitness and muscle strength. If the jump board is out…watch out. This is where that session will typically lie.
Let’s dive deeper into Zone 2 Training, where Pilates usually sits.
In Zone 2 training, this is at a light intensity level where the body primarily uses fat as a fuel source. This type of training is often used by endurance athletes to improve aerobic capacity and fat metabolism. Zone 2 is sustainable for long periods of exercise.
Benefits of Zone 2 training include:
Improved endurance: Training in Zone 2 can help build a strong aerobic base, allowing individuals to exercise for longer periods of time without fatigue.
Increased fat metabolism: Exercising at a moderate intensity level can improve the body's ability to use fat as a fuel source, which can be beneficial for weight management.
Enhanced recovery: Zone 2 training is less taxing on the body compared to high-intensity workouts, making it a good option for active recovery days.
Cardiovascular health: Training in Zone 2 can improve cardiovascular fitness, lower blood pressure, and reduce the risk of chronic diseases such as heart disease and diabetes.
Overall, incorporating Pilates and Zone 2 training into a fitness routine can offer a well-rounded approach to improving strength, flexibility, endurance, and overall health. It is important to consult with a fitness professional or healthcare provider before starting any new exercise program to ensure it aligns with individual goals and needs.
Synchronize those devices the next time you are in the studio! See where your session lies. If you train individually with an NCPT, and want to hit a specific zone goal, I encourage you to tell your Pilates Trainer!
