Cardio Mat Pilates for stronger spine
Cardio Mat Pilates, really?
I’m sure that the first thing that pops in your mind when I mentioned the word cardio is running isn’t it? Well, that’s understanding. Cardio has always involved going for a run, power walking, and cardio equipment. But in a nutshell, the cardio exercise is related to anything that increases your heart rate.
Did you know that Pilates classes can also increase your heart rate? No, it doesn’t involve jumping on the reformer or jump board, and yes, it can also be done in the mat program. Though you should go for long walks outside because it’s good for you. It strengthens your bones, and it’s good to get some sunlight and vitamin D. But what I mean by Cardio Pilates is what we in the Pilates world call ‘internal shower’. Sweating from the inside out. And today, I’m going to teach you how to achieve that with classical mat Pilates and why it’s so good for you and your spine.
thus when synchronizing your breath while moving your spine, you create a fully-integrated body movement.
Understanding full-body Integration
The whole body is encased inside a giant web known as Myofascia. Ligaments to bones, bones to muscles, muscles to tendons, tendons to fascia, and fascia to organs. This whole description shows that nothing in our body is ever separated or exist on its own. So every breath you take or hold creates a rippling effect of internal movement or stiffness inside your body. That’s whether you’re aware of it or not.
The spinal column consists of 186 joints. This means that the spine is involved in every single movement combination, which makes the spinal movement so essential for health. Thus when synchronising your breath while moving your spine, you create a fully-integrated body movement. Affecting your heart, your mind, and everything in between.
How to achieve the cardio effect
In the classical work, you first learn the foundation. Then week after week we add new exercises to build the flow before we accelerate the movement. This is what gets you stronger and helps build your endurance and stamina. And the way we speed that up is;
1. We give you less rest between each exercise to build your endurance. (learn your repertoire)
2. We teach you to transition between each exercise with a focus to move from your center. (full body integration). Do you get the picture yet? 650 muscles together with deep organs move with fluidity like a dance in a non-stop flow? And Voila, you get your cardio. This should be every Pilates practitioner long term goal. A fully integrated movement under complete control of their own mind and center.
Now if you’re wondering about the internal shower concept here are some articles for you.
https://mpowerpilates.com.au/1546-2/ – Internal Shower Concept
https://en.wikipedia.org/wiki/Fascia (myofascia)
https://pilatesandrea.com/tag/internal-shower-in-pilates/ ( build a strong heart )
And one of my favorite articles for understanding ‘free spine’ moves like a cheetah with Amy Taylor Alpers from the Pilates Center.
Here is your challenge for today’s class find an image that reminds you of how your spine should feel. Mine has always been a spring expanding with ease. Now, hold that image in your head while you practice, once you’ve had a chance to complete the video, let me know if you’ve sensed or felt something change. Feel free to share this video with your family and friends.
Stay home, stay strong and keep practicing
