Jessica Child
Jessica Child
A new class started a few months ago at the hot yoga studio I teach at called Inferno Hot Pilates. To be honest, I was never really a fan of Pilates, but my friend Jessica Child era la instructora i em va assegurar que m'agradaria basant-me en el meu amor pels entrenaments d'estil CrossFit i HIIT.
Què és Inferno Hot Pilates?
Inferno Hot Pilates (IHP) va ser creat per Gabriella (Gabi) Walters, una instructora certificada de ioga i Pilates. Jess va explicar que és un sistema d'entrenament que combina els principis de Pilates amb HIIT i que es realitza en una habitació climatitzada a 95 graus i un 40 per cent d'humitat. És un entrenament de cos sencer dissenyat per enfortir els músculs, augmentar la flexibilitat i millorar la salut en general. Va afegir que és d'alta intensitat, però de baix impacte, que ajuda a protegir les articulacions i els músculs.
Quina diferència hi ha entre Pilates i IHP?
Els principis de Pilates esculpen el teu cos, creant massa muscular magra llarga. Inferno Hot Pilates és diferent perquè la calor manté la freqüència cardíaca alta i, com que és un entrenament d'estil HIIT, va dir Jess, pot ajudar a augmentar el metabolisme. IHP augmenta la força del nucli, la flexibilitat i la circulació.
Com és una classe Inferno Hot Pilates?
Les classes d'IHP segueixen l'estructura o l'ordre on comenceu amb el treball de ponts, després passeu al nucli, al treball del cos lateral (taules, clamshell, aixecaments de cames, etc.), extensions d'esquena i després cames/cardio/parte superior del cos (burpees, alpinistes, flexions, etc.). De vegades feu servir bandes de botí i alguns estudis tenen peses, però principalment són exercicis de pes corporal.
There's such a variety of moves that of the three 45-minute classes I took, they were all very different. Since the structure of the workout is the same every class, you know what to expect, but not specifically what exercises you'll do in the workout.
Sempre s'utilitza un temporitzador Tabata, on fas exercicis durant 20 segons amb un descans de 10 segons, o 30 segons de treball amb un descans de cinc segons. L'instructor us indica quan començar, quan aturar i quan canviar a un nou exercici. Em va encantar que fos tan ràpid (tot i que el vídeo de dalt s'accelera!) i estava completament suat; m'alegro d'haver portat una ampolla d'aigua enorme, una tovallola per a la cara i els braços i un canvi de roba!
I'll add that I've been doing CrossFit three to five days a week for over three years. I consider myself pretty strong and fit, but this class kicked my butt. It was such a different workout than I'm used to, challenging my body and mind in a new way, and I want to try to make it to at least one class a week.
Què passa amb la respiració de Pilates?
One thing I noticed right away in class is that everyone was exhaling very loudly, making a hissing sound. Jess said the Pilates breath is an 'exhale out of the mouth between the teeth engaging the pelvic floor and strengthening the core muscles.' To be honest, I'm used to a quieter yoga breath, so I felt a little weird doing it during my first two classes, but started to do it a little during my third.
Consells per a principiants de Inferno Hot Pilates
New students should let the instructor know, Jess said. For her IHP newbies, she always gives a quick one-on-one intro so they know what to expect. But don't worry! The class is easy to follow because the instructor calls everything out. She added, 'the class is also designed to remind the students over and over again to use the breath, focus on alignment, do the best they can, and that it is quality over quantity.' Focus on doing the exercises correctly and you can pick up the pace as you're ready.
Amb quina freqüència hauríeu de fer Inferno Hot Pilates?
Two to three times a week is ideal for building strength and increasing flexibility, Jess said, but more if there is a goal of greater fat loss. Both new and seasoned students can expect to feel empowered and proud of what they are capable of doing in the class. Jess said, 'we work hard on the mat in IHP so that we can take on life outside of the studio.'
Com és l'Inferno Hot Pilates
The IHP community is about empowerment and community, Jess said. In every one of the three classes I took, toward the end of class when we were all exhausted but pushing through those last few sets of reps, Jess encouraged us to high-five our neighbor, and it really amped up my energy levels, made me feel like we were all in this together, and inspired me to go harder. 'Last set, best set,' Jess would say, and I was so pumped to do my best.
Jess said she's seen the growth in her regular students, physically and mentally. She sees people talking to one another before and after class, looking forward to seeing each other each week.
Va afegir: M'he allunyat deliberadament de l'enfocament de l'IHP sobre l'aparença física i més sobre estar orgullós del que els nostres cossos són capaços de fer, del que fem i triem fer amb els nostres cossos. És un regal. I qualsevol organisme ho pot fer ja que s'ofereixen modificacions.'
I love how the class ends with a quick Savasana enjoying a much-appreciated cold towel on our faces, and then we give ourselves a round of applause. The class is incredibly physically challenging, and the applause feels almost like crossing a finish line, cheering each other on for our hard work and the commitment we've made to take the time to better ourselves.
