Pilates workout with the X-iser Machine™
Wouldn’t you like to have the ability to add cardiovascular work to your Pilates classes without foregoing the Pilates workout? Here is a way to add cardio work while complementing the Pilates workout in addition to helping clients feel better, increase their endurance, burn more fat and save time? The X-iser Machine™ is a stepping device used for an exercise protocol called Sprint Interval Training (SIT). This method of exercise can help you and your clients accomplish all of the benefits listed above and more!
X-iser Machine™, offered through Corrective Wellness, is a stepper that can be used to build both upper and lower body strength and endurance while saving you valuable time. The machine was used in a study conducted in part by Dr. Mark Smith, Ph.D. The study evaluated the effectiveness of Sprint Interval Training (High Intensity Interval “burst” training) versus Low- to Moderate-Intensity Continuous Training (LMICT). The results of the study found that Sprint Interval Training is more effective at increasing cardiovascular health, reducing fat and increasing sports performance. The greatest advantage however is that the time investment to achieve these benefits is significantly lower than the prescribed 30-40 minutes, 3-4 times per week of cardiovascular exercise that we’ve heard about for so many years.
One of the most common excuses given about why people do not do cardiovascular work is the time investment. It has been drummed into us that in order to obtain and then maintain cardiovascular fitness, we must exercise for 30-40 minutes, 3-4 times per week at a level of 65% – 85% of maximum heart rate. That’s a minimum total weekly time commitment of 90 minutes. In his studies and research, Dr. Smith has found that the time investment for burst training is a whopping 12 minutes of cardio per week! Can you imagine? Only 12 minutes per week, that’s incredible. Who doesn’t have 12 minutes per week to invest in their cardiovascular health especially when it is incorporated into a Pilates routine?
Here is the breakdown of the 12 minutes per week. The intervals are performed on three different days. Each interval session consists of cardio blasts that can be 20, 30 or 60 seconds in duration. There are four segments of blasts, each of which have alternating periods of work and rest. It would look like this:
- 20 second Burst (stepping as quickly as you can for the entire time)
- 20 second rest
- 20 second Burst
- 20 second rest
- 20 second Burst
- 1 min, 40 seconds total of which 1 minute is cardio
You would then wait a minimum of 4 minutes between each cycle (during which time your clients can be doing their Pilates mat or equipment work) and repeat the cycle 4 times for a total of 4 minutes of cardio. If you choose to do the 30 or 60 second burst then the rest cycle would be of the same time duration as the burst; still waiting a minimum of 4 minutes between each cycle and repeating the cycle 4 times.
Using the X-iser Machine™ will complement the Pilates work you are doing with your clients because proper form in the stepping requires core engagement, breath control, balance and focus. Your clients will love you for helping them achieve the benefits of cardiovascular fitness while still seeing the benefits of their Pilates routines.
With a price tag around the $400 mark, the X-iser is a great piece of equipment to have particularly in studios which have limited space available for treadmills or elliptical machines. The X-iser folds up easily and can be stored under a Reformer or Cadillac or even under an office desk. Weighing only 14 lbs. it is portable too. Get your clients moving towards total fitness, the X-iser is an excellent tool to help you get them there. For more information or to purchase the X-iser Machine™ visit the X-iser website today.
Dr. Smith’s full research article is available from his website as a PDF download at Corrective Wellness.