As Pilates teachers, we're always looking for innovative ways to enhance our classes and provide maximum benefit to our clients. One trend that's been gaining traction is Cardiolates, which integrates cardiovascular elements into traditional Pilates exercises. This concept raises an important question: Are we accurately advertising what we're offering in terms of cardiovascular training?
What Is Cardiovascular Training?
Cardiovascular training, or aerobic exercise, involves sustained physical activity that raises the heart rate and improves the efficiency of the cardiovascular system. According to the NHS guidelines, adults should aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week. This can be achieved through various forms of exercise, including brisk walking, running, swimming, or cycling (nhs.uk) (NICE).
Cardiolates and Cardiovascular Benefits
Cardiolates typically combines traditional Pilates exercises with cardiovascular elements, such as jumping on a reformer. While traditional Pilates focuses on postural work, strength, flexibility, and core stability, incorporating high-intensity intervals can raise the heart rate, potentially offering cardiovascular benefits.
However, the key to effective cardiovascular training is maintaining an elevated heart rate for a sufficient period. According to guidelines from the American Heart Association and the Australian Cardiovascular Health and Rehabilitation Association, effective cardiovascular exercise requires maintaining a moderate to vigorous intensity for at least 10 minutes at a time (RACGP) (ACRA).
Are You Meeting Cardiovascular Training Standards?
To ensure your Cardiolates classes are providing genuine cardiovascular benefits, consider the following:
Duration and Intensity: Ensure the cardiovascular segments of your class keep the heart rate elevated for the recommended duration. This means incorporating continuous or interval exercises that sustain an elevated heart rate.
Measurement and Feedback: Use heart rate monitors or perceived exertion scales to help clients gauge their intensity levels. This can ensure they are working within the moderate to vigorous intensity range.
Balanced Programming: Integrate cardiovascular elements seamlessly with traditional Pilates exercises, ensuring a balanced workout that meets both cardiovascular and Pilates-specific goals.
Current Guidelines and Research
Research from the UK, US, and Australia consistently supports the need for sustained, moderate to vigorous intensity activity to achieve cardiovascular benefits. The NICE guidelines in the UK and the American College of Sports Medicine (ACSM) both recommend similar standards for cardiovascular exercise, highlighting the importance of intensity and duration (nhs.uk) (NICE).
In conclusion, while Cardiolates can indeed offer cardiovascular benefits, it's crucial to structure these classes carefully to meet the established guidelines. By ensuring your classes provide the necessary intensity and duration, you can confidently market them as effective cardiovascular workouts, enhancing both the fitness and satisfaction of your clients.
Happy teaching and stay fit!
Michael King
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