Following on from my previous post which looked at pace during Pilates movement, this month's post addresses another question I am often asked. Much like the question on pace this is very much a subjective answer and depends on key factors such as:
Level of experience/ability
The movement/exercise being performed
Objective of the session and/or the particular movement
If someone is new to an exercise we don't want to push them beyond the limits of their capabilities; generally, with a less experienced client I like to break movements into 'bitesize' pieces, giving a lower amount of repetitions in one set and when ready/if appropriate offering another set(s). Pauses between sets allow for time to rest and refocus, ask questions and make any adjustments so the movement is executed more effectively. When learning a new Pilates exercise, moving with precision may seem impossible! It takes time and repetition to find coordination and flow in the Pilates repertoire. Giving a client adequate time- which includes enough repetition to explore the movement in question without them feeling rushed, is important. In my opinion this seems much more efficient and sets up the foundation for success and progress.
Countless repetitions without attention to precision and form really goes against the principle of Pilates and while it may seem like a good 'workout' to have done thirty repetitions of something instead of ten, it really should come down to the quality of those repetitions. Are you able to execute your last repetition as well as your first? Are you aiming to do the maximum amount of repetitions in a certain time and why? If you can easily execute your usual repetitions of a movement what ways can this be progressed so that you feel an effective challenge? I believe understanding the 'reason' behind an exercise can help with these questions.
Let's look at, for example, the classic Pilates exercise The Hundred, which lends its name from the amount of repetitions in the exercise. The exercise positions the upper body in flexion (head/upper back off the mat) with the legs extended, using a hundred 'beats' of the arms, taking an inhale for five and an exhale for another five and repeating until reaching one hundred.
So in this instance the repetition guideline is quite clear!
The Hundred places a lot of load on the abdominal and spinal muscles and once the percussive movement of the arms with the breath begins, becomes challenging to coordinate and maintain.
Generally I would not teach this version of the exercise with a new client unless I know they have sufficient experience and strength to perform it.
In the beginning the exercise can be done using modifications instead, such as keeping the legs down or in a table top position. For some people it may be appropriate to take out the flexion completely (another subject for another blog- watch this space!)
Splitting the exercise into two sets of fifty repetitions may also help at the start. There are many variations to suit someone's level of ability and when the appropriate one is used the hundred repetitions can still be achieved. Over time the repetitions do not need to be increased to add more challenge, we look at changing the position of the spine and/or legs to make the exercise harder.
This same approach can be applied to much of the Pilates repertoire. If we (or at least your Pilates instructor!) have an understanding of how, why or which exercise is focused on a particular muscle group or objective then we value the concept of more repetitions not necessarily providing a more effective session. If we want to add challenge, then progressions that involve changing the body's position and/or when using apparatus, adjusting the load setting, are more suitable.
As a general guide I give clients ten repetitions to work towards in each exercise .
I often use mat work at the beginning of a session choosing similar movements each time so clients become familiar with then and notice themselves improving. Once they can easily achieve these moves and repetition amounts then it is time to
'up the ante' and give them harder versions of the movements!
For some exercises the repetitions are kept lower- such as movements like Long Spine and Tower that require precision and control and slow, sequential articulation of the spine.
Other times the count is much higher. If we are looking to increase heart rate and add an aerobic element to a session then I think just ten repetitions using the jump board would leave clients feeling rather dissatisfied! Exercises such as Scooter also feel great when done for higher repetitions. If we are looking to get to the point of
breathlessness then higher repetitions and pace are necessary with these types of movements.
At the same time never underestimate the efficacy of just ten repetitions that get you to the point of fatigue- the beauty of using the Pilates movements and apparatus is how easily this can be tweaked. Anyone who has done a familiar exercise on a new spring setting/progressed body position will understand this!
To conclude, repetition is subjective and another instructor or client may favour a different amount over my suggestions. I believe the only way to make an informed decision on what is an effective amount, is by regular practice of each Pilates movement so that if you adjust your number of repetitions you know and feel whether it changes the outcome.
Do you have an 'ideal' when it comes to this subject? What have been your experiences in classes/sessions? I would love to know!
And if you have any other areas of Pilates you would like to see me write about please send me a question or suggestion.
Thanks for reading and see you in the studio soon
CC x
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