Hi! here’s a Beginner course… that’s to say your first steps into pilates… now that the principles are clear, let’s start work you body off!!!
Are you eligible?
- You’re completely out of practice … … and you want to awaken your body.
- First time doing pilates
- You have no physical problems that keep you from some movements
How is the course structured?
- 4 mini-workouts
- 1 full lesson
TO DO IN 1 WEEK FOR 2 WEEKS
The idea is to be really consistent: 5 days of training per week.
Too demanding ?? Not really: the first 4 days are made of mini workouts, of 20 minutes each, preparing for fifth day, where you will take a complete lesson.
How and when?
It’s up to you! I prefer to train every day in the morning, so I wake up my body before going on the track, in any case here are a couple of options:
5 days: 1 video a day in the order you find them
- 3 days:
- 1°day: video 1 and 2
- 2°day: video 3 and 4
- 3°day: video 5
- 2 days:
- 1°day: video 1,2,3,4 (the beginning of the video always includes some basic principles, so in the video 2,3,4 you can skip the parts that are repeated)
- 2°day: video 5
Too much or too little??
You started and doubts starts as well …it’s ok, it’s normal !!! Here are a few tips to optimize time and workout!
PS: the ideal workout is NOT :
- the one where just right after the lesson you cramp and your muscles ache like: “wow, I am destroyed!”
- the one where you get up the next day and you are sored for lactic acid
THE PERFECT WORKOUT IS WHEN YOU FEEL THAT YOUR MUSCLES WORK WHILE YOU TRAIN, BUT YOU DON’T GET TO FEEL MUSCLE PAIN OR LACTIC UNTIL THE 3rd DAY AFTER.
Well, after the first week (WEEK ZERO) you have four weeks to finish the “beginner” package and pass to the Intermediate. In any case listen to your body:
Case 1: Zero Effort
You tried the short workouts and you did not feel a muscle working … you’re not so out of shape, then you can:
Do only the 5th video for a week. The ideal would be 3 times, before moving on to the next steps (Beginner 2, 3, 4);
If it’s the first time you do Pilates, the Beginner course it helps both to start geting back on shape, both to understand and perform the exercises correctly (in intermediates and advances courses, many things are taken for granted!)
PS. If even with the full length lessons you do not feel benefits and the exercises are kind of simple … pass on to more advanced courses.
Case 2: Fatigue here and there…
Some mini-workouts are too easy, while others requires too much effort … it means that there are muscles in your body that are more or less fit than others. what to do?
Unfortunately, what is more unlikely and difficult is what we need the most .. so:
- the FIRTS week repeat the mini-training that you find harder several times (up to you whether to dedicate more time to pilates or skip other mini-workouts that were easy).
- do in any case the full lesson (5th video)
If by the end of the week you are better, go on to beginner 2,3,4, if not repeat the Beginner 1 … freedom and awareness are the foundation of Pilates!
Case 3: Dead from fatigue!
First, do not throw you down in the dumps! There are quite a lot ‘of things to think about and to be coordinated with, in addition, you can also be out of shape, but trust that your muscles are willing to wake up and respond well … just add some ingredients to your workout:
PATIENCE, PERSEVERANCE AND TRUST!
Good, now that your optimism is back, you can:
-make only mini-workouts for a while
-When you’re ready test the full lesson and see how it goes …
ENJOY THE WORKOUT!!!!
…and feel free to contact me with any questions, suggestions, comments etc … I am more than happy to receive YOUR feedback!
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