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 var instruktøren, og hun forsikrede mig om, at jeg gerne ville have det baseret på min kærlighed til CrossFit og træning i HIIT-stil.
Hvad er Inferno Hot Pilates?
Inferno Hot Pilates (IHP) blev skabt af Gabriella (Gabi) Walters, en certificeret yoga- og pilatesinstruktør. Jess forklarede, at det er et træningssystem, der kombinerer Pilates-principperne med HIIT og udføres i et opvarmet rum indstillet til 95 grader og 40 procent luftfugtighed. Det er en helkropstræning designet til at styrke musklerne, øge fleksibiliteten og forbedre det generelle helbred. Hun tilføjede, at det er høj intensitet, men lavt påvirkning, som hjælper med at beskytte leddene og musklerne.
Hvad er forskellen mellem Pilates og IHP?
Pilates-principperne former din krop og skaber lang muskelmasse. Inferno Hot Pilates er anderledes ved, at varmen holder din puls oppe, og da det er en træning i HIIT-stil, sagde Jess, kan det hjælpe med at booste dit stofskifte. IHP øger kernestyrken, fleksibiliteten og cirkulationen.
Hvordan er en Inferno Hot Pilates klasse?
IHP klasser følger strukturen eller rækkefølgen, hvor du starter med broarbejde, derefter flytter du til core, sidekropsarbejde (planking, clamshell, benløft osv.), rygforlængelser og derefter ben/cardio/overkrop (burpees, bjergbestigere, pushups osv.). Man bruger nogle gange booty bands, og nogle studier har vægte, men det er mest kropsvægtsøvelser.
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.
Der bruges altid en Tabata timer, hvor du laver øvelser i 20 sekunder med 10 sekunders hvile, eller 30 sekunders arbejde med fem sekunders hvile. Instruktøren fortæller dig, hvornår du skal starte, hvornår du skal stoppe, og hvornår du skal skifte til en ny øvelse. Jeg elskede, at det var så hurtigt (selvom videoen ovenfor er fremskyndet!), og jeg var helt gennemblødt af sved - jeg er glad for, at jeg medbragte en kæmpe vandflaske, et håndklæde til mit ansigt og mine arme og et skiftetøj!
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.
Hvad med Pilates Breath?
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.
Tips til Inferno Hot Pilates begyndere
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.
Hvor ofte skal du lave 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.'
Sådan er 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.
Hun tilføjede: 'Jeg har målrettet forvildet mig væk fra IHP's fokus, der handler om fysisk fremtoning og mere om at være stolte af, hvad vores kroppe er i stand til at gøre, hvad vi får at gøre og vælger at gøre med vores kroppe. Det er en gave. Og enhver instans kan gøre det, da der tilbydes modifikationer.'
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.
