Shore Fit
By Bonnie Miller
I’m really all in when it comes to switching up your workouts to achieve maximum benefits. If you solely do one type of workout, your body will get used to it and results will plateau. If you’re a cardio fanatic and your exercise of choice is running or a spin class, you’ll need to add strength training to compliment your cardiovascular program and vice versa.
Another important component of exercise that sometimes gets ignored is lengthening the body’s muscles through stretching. With so many choices available to us today, let’s delve head first into the three forms of exercise that can get us that long, lean toned physique. Will it be Yoga, Pilates or Barre? One of the three may be the perfect fit for you or could it possibly be a combination of all three? Yoga, Pilates, and Barre all provide an effective workout. They all yield positive, physical results and help tone and sculpt lean muscles. Increased flexibility is a huge gain and many people prefer these types of workouts if they are nursing a past injury. This tends to happen from overused muscle groups. Improving core strength, posture and balance is especially important as we age.
First and foremost, start with personal awareness of your present level of fitness and what goals you have. This will help you decide which method will benefit you the most. This is where it becomes personal and the choice depends upon many factors. Which one is the right fit for you? Let’s dive into the basic methodology of each and explore the benefits, similarities and differences.
We shall begin with yoga, since that is the one that I’m most familiar with and have practiced it on and off throughout the years. I’ve also recently become certified in it as well. Yoga, when translated means “to control” or “unite”. Many yoga classes today focus on the connection between mind, body, and spirit. Yoga concentrates on body awareness, breathing and stretching. Typically, a yoga class involves different types of breathing and stretching exercises while engaging in a variety of yoga positions. Yoga can also work more than one muscle group at a time and can be quite challenging. Performing a flow of sun salutations or holding a pose for a long period of time can really create the heat. I’ve had many sweat sessions on my mat. Yoga offers numerous benefits. The physical benefits include increased flexibility, muscle strength and tone. A regular yoga practice of 2-3 times per week can decrease stiffness, joint pain, improve posture and balance. It can also prevent injury and has many mental benefits as well. And couldn’t we all use a reduction in stress level these days? Yoga is also appropriate for all ages and fitness levels.
Pilates is a fitness method that was developed by Joseph Pilates in Germany during World War I. Originally intended to help rehabilitate injured soldiers, Pilates broadened his method to help people of all walks of life. His method stressed the use of the mind to control the muscles and was often used to help heal and build strength in individuals who were recovering from injuries.
A typical Pilates class usually lasts around 45 minutes to an hour. Just like yoga, you’ll need a fitness mat and most likely be barefoot during workouts.
Pilates classes involve a series of positions and body movements, all with different names. Deep concentration is required to place your body into the various positions and hold it there. Modifications on these positions can be made to accommodate people of all abilities and fitness levels. Pilates uses your body weight for resistance and focuses on working both small and large groups of muscles. Over time, core strength, flexibility and muscle tone will begin to increase. Maximum results are also achieved by working out at least 3 days a week. Although the movements are small and slow, Pilates provides an intense full-body workout. The physical benefits of Pilates include an increase in muscle strength and tone without creating bulk. The increase in deep core muscle strength helps to make your abdominal muscles look tight and toned. It also improves your flexibility and posture, which can decrease your chances of injuring yourself. The mental benefits of Pilates include an increase in the ability to focus. It takes a great deal of concentration to coordinate your breath and body position during workouts. A clear mind also reduces stress levels, which translates to an improvement in your overall health. Pilates is great for individuals of all fitness levels. Those who enjoy yoga that may be looking for a more vigorous core workout can benefit from Pilates.
Now onto the popular workout program that is rapidly gaining recognition and followers is the Barre method. I actually am new to Barre but thoroughly enjoyed the few classes that I have taken, so I decided to get certified in Barre Above this past April. It’s always good to add to your chest of tools. This fitness program is essentially a mixture of ballet-inspired exercises, yoga and Pilates. Barre derives from the Lotte Berk Method founded in 1959 in London by its namesake, a German dancer looking to stay fit while nursing a back injury. In the barre fitness method, a dancer’s bar and a mat are used. Even a chair will suffice if your gym is not equipped with a bar. While an intense and effective workout method, no previous dance experience is required. The barre method is accepting of all fitness and ability levels just like yoga and pilates.
Barre also uses your own body weight for resistance and focuses on small, deliberate movements that focus on specific groups of muscles, specifically muscles that aren’t used in other workouts. Muscles are worked to the point of fatigue, and then stretched for relief. It’s such a great combination. Proper form, body alignment and posture is stressed, which in turn leads to an overall strengthening of core muscles and the appearance of an aligned, lean body. It can be quite intense, with classes lasting on average 60 minutes. Increased stamina is achieved by allowing very little rest between activities so muscles stay engaged. Talk about feeling the burn!
Barre workouts require minimal equipment. Sometimes a soft exercise ball may be used during leg workouts and you will also be barefoot or wear open toed socks that have grips on the bottom. Perhaps one of the best benefits of barre is that it’s fun! It incorporates the use of upbeat music and engaging choreography. When working out is fun and enjoyable, your chances of staying with the program greatly increase. The barre method also offers quick results. Barre helps strengthen and tone your muscles without increasing bulk, and it improves your posture. It also increases cardiovascular endurance and metabolism, which helps to quickly burn calories. Regular barre workouts have benefits for the older adult because they can increase your bone density, which can help prevent conditions like osteoporosis. They can also help you avoid injury. The small isometric muscle movements used during barre classes build muscle strength without putting a strain on ligaments and tendons like other fitness training methods can. The mental benefits of barre are similar to yoga and Pilates, as it effectively increases mind-body awareness and mental clarity. Focus and concentration are required. By allowing your mind to concentrate solely on your technique will increase feelings of relaxation and also decrease stress levels.
Let the endorphins be released! Barre workouts are appropriate for individuals of all fitness levels. It is ideal for individuals who wish to improve their core strength and posture. Many of us often sit in a hunched position at a desk or in front of a computer for long periods, and it takes its toll over time. Barre is appropriate for individuals who are seeking an intense but low-impact workout that will offer quick results. Barre is also best for people who wish to work out their whole body every time they work out. Barre’s focus on small, isolated groups of muscles means that you will most likely be sore after each workout.
All three workout methods provide physical and mental benefits. They also improve sleep, reduce stress and improve your overall sense of well-being. Exercising regularly can help you live a healthier, happier life.
All workout programs require a fair amount of commitment in order to achieve maximum results and your level of commitment to any fitness program hinges greatly upon your level of enjoyment. This means to choose wisely because if you enjoy it, you will most likely stick with it. I always say that fun is key and people will most likely return to your class as long as you deliver a great workout and have fun while doing it.
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and the JCC in Margate. She is a mom of three and resides Somers Point.
