A question I am often asked is how fast or slow should Pilates be done?
It’s a great question and the answer isn’t black and white - it is very much subjective to several factors!
As a general approach I encourage clients to move at a pace that gives then enough time to connect the cues of the movement with their thoughts and actions, especially when it is a new exercise or movement. If you think about learning any new skill, for example tying a shoelace or learning to drive, you will recall executing this new skill slowly and methodically in the beginning (at least I hope you did for driving!)
Slowing something down gives us time to organise our thoughts and sequence our movements with intention and control. While our movements may not be as fluid or ‘second nature’ as we would like, going at a slower pace allows time to make refinements to movements we might not be able to sense if moving too quickly.
So, what would be an example of moving too quickly in Pilates?
A broad example is moving at a tempo that results in a loss of stability, balance or control, especially if slowing down results in being able to improve form. Think of an exercise where balance and stability are key such as single leg lunge, skater or scooter. If done too quickly the supporting leg often starts to deviate from a stable position. Going slower doesn’t necessarily make the exercise any easier but it does improve awareness of where we are in space (proprioception) and what areas of the body we are recruiting to be able to do the movement.
There are many exercises that I will cue at differing tempos with my clients. For some of them I encourage clients to find their ‘own pace’. A great example of this would be calf stretches ad prancing on the reformer. Done very slowly and/or holding the end range of the stretch can feel wonderful for those who arrive with tired, aching legs and feet. Equally, speeding things up so that the ankles/feet are pointing and flexing quickly feels energising, gets the heart rate elevated and can be a satisfying challenge to the range of motion and stability of the lower body. Here I would cue a client to slow down if they were perhaps starting to ‘roll’ in or out through their feet or maybe ‘locking’ out their knees or their pelvis is unstable due to the the pace.
Key factors to consider:
What exercise/movement is being practised?
If it is new to you, then I would advise do it slowly! Are you finding a familiar exercise too easy? Then maybe here we could add more challenge by amping up the tempo (not to mention changes in springs etc) However, anyone who knows The Hundred exercise where the arms are ‘pumping’ at a moderately fast pace knows that if you were to slow this exercise right down and make those hundred arm pumps last even longer then it would be a whole new level of what is already a challenging exercise for many!
What level of experience or skill do you have and are you able to execute the movement well at your chosen tempo without losing form?
If you are proficient in a certain movement then maybe changing the pace of it is appropriate. Again, I would encourage you to notice if doing so changes your form. Can you still execute the movement with precision and control, which are two of the key principles of Pilates.
What is the objective of the exercise or the session overall? What do you want to achieve or feel?
If we are looking to make an exercise or session more athletic and dynamic and/or add an aerobic element, then adding in faster paced movements is appropriate. Think of the jump board exercises on the reformer or moving through a challenging sequence of up stretches and front supports (planks) at a moderate pace without pause! If we are wanting to create a more gentle, relaxing and restorative feeling then, as a rule, slower paced movement generally is going to help achieve that goal and give the nervous system time to recalibrate.
Slow and controlled exercises such as Short & Long Spine would lose their objective completely if they were done quickly. If we think about the articulation of the spine and the stretch of the hamstrings in these movements, being able to do them slowly takes strength, mobility and coordination and ‘rushing through’ the sequence removes focus on the grace and power of these movements.
As you can see it is not necessarily a 'one pace suits all' answer or approach!
I hope this post has provided you with some thoughts about pace and tempo that you can take into your next Pilates session and if you are reading this wondering what on earth a Scooter or Long Spine is and would like to discover for yourself then please book into a session at the studio or try one of my online classes.
I would love to take you through your paces! ☺
CC x
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