Pilates reformer jump board class
As a pilates instructor and studio owner, I have been asked this question more times than I can count and... well... why not? It is a valid question as controlling our weight is an important health concern. But such a direct question requires a not-so-direct response.
How do we lose weight? In a nutshell, weight loss occurs when you consume fewer calories than your body needs for its daily activities and maintenance.
So, energy (calories) out is greater than energy (calories) in.
Hypothetically if you started exercising and you weren't exercising before and you made no changes to your current diet then you would probably lose weight. Is it that simple? YES!!!! (well almost). There are other factors that influence our weight.
Hormone Regulation
Hormones play a role in regulating appetite, metabolism, fat storage and they influence hunger and satiety. Okay all you menopausal women out there. I hear ya sisters but guess what. A balanced diet, regular physical activity, adequate sleep of 7- 8 hours per day and controlling stress can help regulate these hormones and promote weight loss.
If sleep is an issue for you I suggest consulting a medical professional to help get you on track.
Genetics
Our genetics certainly play a big part in terms of bone structure and where we store the fat in our bodies. Only a select few have what is commonly considered 'perfect' proportions. I wanted to be a supermodel back in year 7. Ha!...Sorry not tall enough, wrong bone structure. Thankfully I moved on by year 8:))) Imagine though if we all looked the same. BORING! Diversity is where it's at!
The thing is we all have a chance to make the absolute best of the body we have by looking after it. We all need this. Every 'body' does.
Metabolism
Increasing exercise also increases metabolic rate which means your body needs more calories to function so it burns energy even while resting? WHAT? So wait. If I increase my exercise I can sit on my arse watching Netflix and still burn calories and lose weight? YES!!! (providing you aren't eating popcorn and ice cream at the same time. Ohhhhh!
All physical activity increases the number of calories burned but some choices will promote weight loss more than others.
Housework, walking around the office, mowing the lawn etc should be encouraged as all movement makes a difference but dedicated exercise sessions like pilates, gym visits, running, swimming, cycling, dancing etc will likely bring faster results.
If a pilates class is moderate to high intensity then it will burn more calories. If it's a slow & stretchy class then it will burn fewer calories. That's not to say slow and stretchy is not amazing and important for wellbeing. Mat pilates can also be very intense and should not be discounted as moderate to high intensity. Again, it's dependent on the class.
Guidelines
Let's look at some practical guidelines. The Australian Government Department of Health & Aged Care and Heart Research Australia suggest that if you're 18-64 you should be active most days. They suggest:
being active on most days preferably all days.
Building activity into your day like walking to work or doing star jumps whilst talking on the phone. (Really?)
Resistance training activities on at least 2 days/week
2.5 to 5 hours moderately intense activity (something that gets you moderately breathy).
1.25 to 2.5 hours vigorous activity (Something that gets you very breathy)
Wrap up
Thanks for reading everyone. Please feel free to comment or ask question and let's keep on moving.
Bec Kypri-Inacio :)))))
Komentáře