Resisting Reformer HIIT?

Have you ever wanted to try Reformer HIIT Pilates but stopped yourself out of fear or worrying if it is really for you…?

Let us put your fears to rest and explain why Reformer HIIT Pilates is the perfect complement to your current workout schedule.

Reformer HIIT classes at Pilates & Co are dynamic style classes that will get your heart rate up and your body moving in all different directions with both bodyweight and load-based exercises on and off the reformer.  The word or acronym HIIT – High-Intensity Interval Training has been popularised over recent years for good reason… it works and is scientifically proven. Our reformer HIIT probably doesn’t quite do the true definition justice but for those doing Pilates and no other cardio or strength conditioning exercise, then we feel this is the perfect class for those wanting and needing variety and a chance to up the heart rate and challenge.

What does that mean exactly?

Load based exercises are exercises performed holding, pushing or pulling something heavy, like a red spring on the reformer or hand weight, power reels or a sandbell.  Bodyweight exercises are exactly how they sound, your body performing the exercise without additional load or something heavy in your hand (some exercises are so good they don’t require load!).

Why is it so important for my body to exercise under load?

In short, cells (that makeup muscles) can be rather lazy.  They will not improve their capacity without being stressed or placed under load or overloaded.  This is true for muscles that have been injured as muscles and the supporting surrounding muscles need to strengthen to help ensure your body stays healthy and happy. It is also extremely important for bone health to get load on our bones from strength exercises or jumping/bouncing activities often called plyometrics. Exercise training, particularly resistance-based exercise is paramount for strong bone density and good bone health for life.( H. Ram & K. Sang Wan 2018). So remember the health benefits not just the feelgood and social benefits of training in a group!

Why is it so important for me to get my heart rate up?

This could be the most important question to ask.  As the leading cause of death for both male and females in Australia is heart disease, it is paramount for all people over the age of 18 to get their heart rate up for at least 75 to 150 minutes per week. True HIIT training requires repeated near-maximal efforts of timed intervals with adequate recovery to complete the intensity burst over and over. In our reformer HIIT, we ensure all members can work to their personal level and work hard to get their heart rate up but then instead of just recovery and repeated HIIT intervals we complement these with reformer work so overall the class is enjoyable, achievable and scalable to all levels.

Exercise intensity can be measured with a scale of perceived exertion (when heart rate is not used) where 1 is low intensity and 10 is the highest intensity an individual can tolerate.  For intervals of higher intensity these ideally need to be performed at an 8 or higher intensity (or to a point of breathlessness).  Recovery intervals are as long or slightly longer than the high-intensity periods (or to a point where the breath is quick but under control). Because we complement our training with on and off the reformer loaded and unloaded exercises the intensity is varied often referred to as VIIT (variable intensity interval training)

When done correctly both HIIT and VIIT styles of training taps into something called the excess post-exercise oxygen consumption (EPOC) effect or afterburn effect.  Which means, while performing the said training, the body burns calories not only during the workout but will also continue to burn calories while the body restores energy and repairs muscle, well after the training has concluded up to 38hours! In addition to burning calories, HIIT style training can increase lean muscle mass, particularly for people who are new to HIIT style training or exercise training in general. 

What if I can’t perform some of the exercises?

No problem, all exercises can be modified where necessary and we always encourage clients to work at their individual pace, especially when they first start out. One of our regulars recently asked “do you think I can try reformer HIIT at my age?” (mid-sixties) and our answer was of course… and the outcome was total enjoyment and she has now made this a regular class in her schedule and is busy recruiting others to try!

Is everyone in the class is going to be fitter than me?

We have a wide range of fitness levels in all of our classes.  The most important thing that we also have is a supportive and uplifting community of people that come to our classes and help create a fun and diverse atmosphere.  Everyone is there to get fit and have fun whilst doing it.

Why do HIIT in a group?

Performing HIIT training within a group setting brings the added benefits of motivation; to be surrounded by like-minded and dedicated individuals that help you dig deeper and push yourself harder throughout the workout.  Group classes also offer structure and variety, and the ability to workout without having to think or plan whilst enjoying a different and challenging class each time.  Group classes also encourage accountability, if you are signed up and it's on your schedule, there's a good chance you won't skip it, making sure it happens.   Between the upbeat music, great workout and good people motivating each other, it really is an enjoyable way to exercise.

In summary, reformer HIIT is going to burn more calories (during and after class), improve bone density and bone health, and improve cardiovascular health all the while you’re having fun doing so.  No excuses, book yourself into a Pilates HIIT class today! The best of both worlds – Pilates and HIIT add one of these to your routine today!

Got any more questions?  Feel free to touch base with any of the team to give you more information about our Reformer HIIT classes.

Just to really get you wanting to try HIIT, here’s a couple of testimonials from the converted:

 “Love this place! Love my Pilates but I also love my HIIT! Reformer HIIT at Pilates & Co is the highlight of my day!... Including this into my workout regimen keeps me in excellent cardiovascular shape. The sessions are ALWAYS fun and challenging….It’s a workout that ANY skill level can do.

A variety of age and fitness levels attend the classes so there are never any feelings of embarrassment because of your ability or inability. Everyone is so welcoming and friendly. 

The trainers are encouraging, motivating and very thorough with their explanations and visuals to demonstrate proper technique and form.

More importantly, I get a good sweat in, with good people and an awesome class before my day has even begun :)

I definitely highly recommend to ALL!! “

Niomi (mid-forties)

“I just love the variety and additional challenge for reformer HIIT, I swear we do something new and different every week that I have not done before. Once a week is a perfect complement to my other training and classes. It’s a real test but the group, teachers and the formats ensure I achieve and feel great from these classes.”

Allan (early fifties)