Is Pilates Aerobic or Anaerobic Generally speaking, Pilates is classified as aerobic exercise, but it also has the characteristics of anaerobic exercise. Aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply, which is beneficial to the burning and consumption of body fat and accelerates the excretion of body toxins; Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia", which helps us to increase muscles, shape muscle lines and enhance the body's emergency state ability.
Pilates takes a certain amount of time and has the characteristics of aerobic exercise. On the other hand, it focuses on muscle training in action, so it has the characteristics of anaerobic exercise. In fact, there is no strict boundary between aerobic exercise and anaerobic exercise. Many light exercises belong to aerobic exercise at first, and once the exercise intensity is high, they become anaerobic exercise.
The basic action of Pilates is to lie on your back, with your legs flat on the mat, your legs together, and your hands flat on your sides; Lift your legs together, and the distance from the ground is about 10 cm. Lift your head and look at your toes. At the same time, raise your arms forward and point to the toes. Raise your arms, inhale and do five up-and-down swings, then exhale and do five up-and-down swings, keeping your legs suspended. Repeat two to five times according to your physical condition.
Twist and stretch to sit on the mat, with your legs shoulder-width apart, your back straight and your hands Zhang Kaicheng in a straight line; While inhaling, turn your upper body to the left, keep your arms high and your palms down; While exhaling, the upper body leans downward so that the right palm touches the left foot. When tightening the abdominal muscles, the hip joint is also stretched; Inhale and go back to the beginning, then switch to the right and do it again. Repeat the whole set of movements three times.
Stretch your legs on the mat, bend your knees to your chest, and hold your ankles with your hands; While inhaling, loosen your hands and stretch backward, and stretch your legs together toward the floor, so that your abdomen and spine can be exercised at the same time; While exhaling, bend your knees again and lift your arms horizontally to both sides to further exercise your abdominal muscles. The whole set of movements is repeated 6 times.
Lying on the mat with his hands on his head and scissors legs, his knees bent to his chest; While inhaling slowly, stretch your right leg forward and twist your upper body to the left until your right elbow touches your left knee. Keep this posture, exhale slowly, then twist your body to the right, while your left leg stretches forward and your left elbow touches your right knee. The whole set of movements is repeated 6 times.
Spiral legs lie flat on the mat, arms are placed at both sides of the body, and legs extend to the top of the head; Keep the upper body still, while exhaling, tilt your legs to the right side of your body and press your right hip against the mat; Inhale slowly and return your legs to the middle position; When exhaling, your legs are tilted to the left of your body and your left hip is close to the mat. Repeat the whole set of movements three times.
V-shaped suspension is lying flat on the mat, with two arms raised towards the top of the head, feet touching the ground and toes pressing down; When inhaling, your legs are lifted up, your arms are lifted in the direction of your toes, which drives your shoulders and neck upward. The cushion is placed on your back, and your arms are parallel to your legs. Keep your legs up and lift your upper body until your arms are parallel to your legs. Repeat the whole set of movements three times.
Swimming on the mat, arms straight forward, legs raised, as if floating on the surface of the swimming pool; Lift your right arm and left leg, lift your left arm and right leg, simulate swimming, and keep breathing at normal frequency; From 1 to 10, raise your hands and legs as high as possible.
Abdominal exercise 1, lie flat on the mat, raise your arms above your head, hold your ears with your arms, bend your knees, land your feet and inhale. (Note: Shut your mouth and inhale through your nose)
2. Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and leave your feet off the ground.
3. Keep your back straight, sink your shoulders and inhale. (When exhaling, the body should return to its original state, and the movement should be slow and controlled. )
Hip movement 1, exhale, relax your shoulders, straighten your calves, push your toes to the ground, lift your thighs to the same height as your hip joint, kick forward once and shake once.
2. Inhale, stretch your thighs backwards, tighten your hips and straighten your knees.
Back movement 1, prone, upper body and lower limbs raised at the same time, legs and arms alternately kicking, like swimming.
2, fingertips forward, consistent with the direction of toes, hips up, keep your body straight.
3. Inhale and kick up with one leg to keep your hips from sagging. Exhale and slowly return to the ready position.
Waist exercise 1, ready for action, thighs arched, feet in front of calves, arms on knees.
2, straight arm support, the body maintains a straight line, the arm is tilted 45 degrees, and exhales.
Precautions in Pilates 1. It is best to wear loose and comfortable clothes and take off your shoes and socks when practicing, because the practice movements are basically done on the mat.
2, pay attention to the depth of breathing, breathing speed should not be too fast, and keep basically consistent with the action, do not hold your breath training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.
3. When practicing, the movement speed should be slow, the muscle control time should be prolonged as much as possible, and more energy should be consumed to achieve the purpose of slimming. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed.
It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.
It is best not to eat for 2 hours before exercise. Most pilates movements require the abdominal muscles to exert their strength actively, or play a stabilizing role, or assist in completing the movements. If you eat too much before exercise, it will affect the exercise ability of abdominal muscles and even cause discomfort such as bloating. Pilates has a lot of tumbling or leg lifting movements, which makes it very uncomfortable.
6, within 2 hours after practice, it is best not to eat. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption. Therefore, eating a lot during this period will lead to weight gain, not weight loss.
7. You can drink water during practice, but drink less and slowly. Don't drink too cold water, which will stimulate the heart and increase the burden on the body.