"Feeling like something's missing from your workout routine? Or maybe you're just bored with the same old exercises? Discover a new way to achieve holistic fitness! Combining HIIT, Pilates, and Functional Training isn't just about burning calories; it's about building a strong, flexible body that's ready to face everyday challenges."
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Many of us are looking for the most effective way to stay fit, but we often get stuck on just one type of exercise. In reality, our bodies need a variety of stimulation. In this review, Alinear Indonesia will discuss a combined workout approach to make your body fitter and more active.
This workout combination can be the best strategy to achieve overall strength, endurance, flexibility, and balance. This is a holistic approach for those of you who plan to change your workout method. Here's a look at the combination of HIIT, Pilates, and Functional Training!
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Why Isn't One Workout Enough?
Everyone has different levels of physical endurance and strength. Of course, some people feel that one type of exercise is enough, and that's completely normal. Avoid overexerting yourself by adding more workout types. If you feel capable, then do it for better health, without any pressure from yourself or your ego.
Understanding the Strengths of Each Discipline
Now, let's dive into what HIIT, Pilates, and Functional Training are. Keep scrolling!
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1. HIIT
HIIT, which stands for High-Intensity Interval Training, is a cardiovascular workout method that alternates short periods of high-intensity exercise with rest or low-intensity periods. The key to HIIT is the repeated cycle of hard work and recovery, which aims to maximize calorie burning in a relatively short amount of time. Examples of exercises you can do are Burpees, Jumping Jacks, High Knees, and Mountain Climbers.
The common time ratios for this workout are 2:1, 1:1, or 1:2 (work period: recovery period). The benefits gained are relatively fast calorie burn, improved lung and heart health, and a boosted metabolism. This workout can also build, train, and maintain muscle mass, especially if you include exercises like squats or push-ups.
2. Pilates
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Some people are already very familiar with this type of exercise. Pilates is a physical exercise method developed by Joseph Pilates in the early 20th century. He initially named his method "Contrology" because it focuses on full control over the body and mind.
Unlike other exercises that focus on intensity or quick repetitions, Pilates emphasizes slow, controlled, and precise movements. There are six core principles that guide every movement:
•• Centering (Powerhouse): All movements originate from the "Powerhouse," or the core muscles, which include the abdominal muscles, lower back, pelvis, and hips.
•• Concentration: Your mind and body must be connected. You need to be fully focused on every movement and the muscles being worked.
•• Control: Every movement must be performed with full control, not momentum. This reduces the risk of injury and ensures your muscles are working correctly.
•• Breathing: Regulating your breath is very important. You are taught to breathe deeply from the diaphragm and exhale during the most challenging part of the movement.
•• Precision: Every movement has a specific and detailed placement. Performing the movement precisely is more important than doing many repetitions.
•• Flow: Movements in Pilates flow from one position to the next, creating a smooth and continuous workout.
These are some of the main principles of Pilates. So, what are the benefits for the body? Pilates offers many advantages that are not only felt during the workout but also in everyday life, such as: Strengthening the core, improving body posture, increasing flexibility and balance, reducing lower back pain, and enhancing your body awareness.
Pilates can be done in two main formats: Pilates Mat and Pilates with equipment. Pilates is a suitable workout choice for anyone, from athletes looking to improve their performance to individuals recovering from injuries or simply wanting to improve their posture. Because of its focus on control and precision, the results can be very significant for long-term health. Here are some basic Pilates movements often taught to beginners:
•• The Hundred: A hand-pumping motion while lying on your back to work the abdominal muscles.
•• Roll Up: A slow movement from a lying to a seated position to strengthen the core.
•• Single Leg Stretch: Works the abdominal and leg muscles alternately.
3. Functional Training
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Functional training is a type of physical exercise that focuses on movements that mimic human daily activities, such as walking, running, bending, lifting, pushing, pulling, squatting, and twisting. The goal is not just to build large muscles for appearance but to improve the body's ability to function better, more efficiently, and more safely in real life.
The benefits of this training include: increasing the ability to perform daily activities, reducing the risk of injury, improving flexibility and mobility, effective calorie burning, and strengthening the muscles in your body. Overall, functional training is a holistic and practical approach, suitable for all ages, from athletes to seniors, because its focus is on making the body tougher and more efficient in facing daily challenges.
Here are some examples of functional training with and without equipment:
•• Bodyweight (No Equipment):
- Squat: Mimics the movement of sitting and standing.
- Lunge: Mimics the movement of climbing stairs or taking a big step.
- Push-up: Mimics the movement of pushing an object.
- Plank: Trains core stability.
- Burpees: Combines a squat, jump, and push-up.
•• With Simple Equipment:
- Kettlebell Swing: Trains hip power and core strength.
- Dumbbell/Kettlebell Deadlift: Mimics lifting a weight from the floor with the correct technique.
- Farmer's Carry: Walking while carrying a heavy weight on both sides, which trains grip strength and core stability.
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WRAP-UP! Holistic Fitness for a Better Life!
Combining these three types of exercise creates a comprehensive fitness program. HIIT provides a cardio blast and fat-burning efficiency. Pilates builds a foundation of a strong core and good posture. Meanwhile, Functional Training ensures your body is ready to face any challenge in the real world.
By starting this combined workout routine, you are not only investing in your physical health but also your mental well-being. Feel the benefits of living a more energetic, balanced, and prepared life!
