Myths that must be revealed first:
- Training pilates will make your muscles longer
- Strength training makes muscles HUGE
Training pilates will not lengthen your muscles because their lenght depens of your bone length, and strenght training that makes your muscles huge is special strenght training and depends on various factors, such as proper diet, linear increase of weight mass etc.
Pilates
Pilates is done both on the mat and with special machines with springs that provide the resistance. Very different from Yoga, Pilates main focus in all movement is initiated from the core muscles. There is tremendous focus on the mind body connection (also in yoga) but Pilates concentration is on abdominal strength which trains the entire body. Although Yoga is known for a great flexibility exercise, Pilates also stretches the whole body via the abdominals.
For most people finding the deep abdominal muscles is very challenging. That’s where Pilates machines with spring resistance help give the body feedback into the core muscles. Over time the training effect will create new movement patterns and the body starts to transform. Although group mat Pilates is an excellent way to gain strength, you really should study Pilates privately first and get a good basic understanding of the method. Once you learn it correctly Pilates will compliment everything you do both in exercise and functionally.
Strength training
As for strength training with free weights if toning is your goal you will want to use lighter weights with more repetition. Rule of thumb. Pick a weight for your upper body that you can do 10-15 reps with the last three reps feeling hard. Start with 3 sets of 10 reps or 2 sets of 15 reps. Increase the weight when 30 reps is feeling easy. If you feel any joint pain with lifting weights you should stop! Women over 40 years of age will want to be careful about lifting heavy weights overhead. This can bring on cervical (neck) compression causing pain in the neck and down the arms. Make sure you do not lift weights with forward shoulders and head. Check your posture or have a trainer help you.
There are many styles of weight/strength training. You have to ask yourself “what is it I’m trying to achieve”?. What are my fitness goals? Give yourself a time frame to meet these goals. It takes about 3 months of consistancy to see results. Like any worthwhile endeavor, it takes time, commitment and disipline. Good luck with your training. Let me know if I can be of any further assistance.