Pilates workout with weights

In this class we combine Pilates exercises with strength training to strengthen both body and mind.

So that you can fully participate, please have small weights between 0.5 and a maximum of 1.5 kg ready. And don't worry if you don't have any dumbbells to hand - half-filled water bottles are also a perfect alternative!

Please prepare the following materials:

• Light weights (alternatively: small water bottles)

Warm-up exercises for a vital start and to strengthen the immune system:

We start with a refreshing warm-up to activate your muscles and prepare your mind for the journey ahead.

I have also included special exercises to strengthen the immune system. We want you to start the winter as fit as possible.

Tip from me personally: Start every morning with a few deep breaths of fresh air. An open window is enough.

Then treat yourself to a short cold water treatment. Just washing your face 10 times with a cold washcloth works wonders, especially for your autonomic nervous system.

I then recommend a cold shower, starting with your feet and lower legs. Once your body has got used to it after a few days, you can extend the cold water shower to your whole body.

The professionals among you who are used to cold water applications can of course expand the cold water routine, for example with an ice bath.

Note, however, that this requires a targeted introduction and mindfulness of your body.

Main program: Pilates combined with weights

In the main program, you can expect a powerful workout that includes various exercises. Particularly exciting: We integrate weights into our training!

Especially as you get older, the use of weights is crucial for your health and well-being. By adding weights to your exercises, you not only increase the intensity of your workout, but also help to maintain and build muscle mass, which naturally decreases over time.

The targeted use of weights can counteract this process, improving your stability and functionality and minimizing the risk of injury in everyday life.

For those who are new to training or have certain health restrictions, you can also do the workout without weights.

For the more experienced participants: increase the challenge by adding weights to maximize muscle development and stability.

Conclusion: relaxation with alternate breathing

At the end of our session, I will guide you through a calming alternate breathing session that harmonizes your brain hemispheres and puts you in a state of deep relaxation.

What does alternate breathing do?

• Stress reduction:
  Alternate breathing, also known as Nadi Shodhana, stimulates the parasympathetic nervous system, which relieves stress and reduces the production of stress hormones such as cortisol.
• Calming of the mind:
  Through conscious and controlled breathing, you can calm your mind and reduce stressful thoughts. This leads to mental clarity and relaxation.
• Improved blood flow to the brain:
  This breathing technique increases blood flow, which means that the brain is better supplied with oxygen and nutrients. This can lead to more energy, concentration and alertness.
• Increase in concentration:
  Alternate breathing helps to increase concentration and sharpen your focus.

Please note that the effect of alternate breathing can vary from person to person. It is important to always listen to your own body and not to force your breathing.

We look forward to seeing you!
Maria and the whole Pilatesclub team