A considerable amount of misinformation and mythology exists concerning the question of "when is the best time to exercise?" Trends and scientific knowledge may change from time to time and you can find yourself confused reading contradicting" knowledgeable opinions".
With regard to the specific issue of the alleged relationship between the time of exercising and weight control efforts; to the best of my knowledge no such relationship exists. If you exercise at a particular level of intensity, you'll "burn" the same number of calories regardless of when you exercise. Saying that, you will probably find it uncomfortable to exercise after a heavy meal... so the general advice is to wait about two hours after a meal and before you start exercising (depending on how much you ate and how hard you are about to exercise).
Meal times a side, I think the best time to exercise is the time of the day you find works best for you... the important thing is to exercise consistently and the only way to make it happen is if you fit exercise around YOUR busy schedule and preferences.
FAQs
What is the best time of the day to exercise? I have heard that if you are overweight you should exercise after you eat. Does it matter at all?
What is the Pilates stance used by some of yoopod teachers and why is it being used?
The Pilates stance simply means that we stand (or perform exercises) with the heels pressing together and the toes apart. Some teachers would ask you to imagine there is a fist distance between your big toes; others may suggest a 90 degree angle of the feet. The Pilates stance reflects an external (outwards) rotation of the whole leg and should be initiated from the hip joints and not from the feet in order to avoid strain to the knees, ankles and/or the feet. This is true especially in the standing (weight bearing) position.
Working in the Pilates stance helps engage a number of important muscle groups that tend to get slack and under-active for most people. This under-activity can have an adverse effect on one’s posture and every day function and activities. These muscle groups are: Deep External Rotators, Gluteals, Adductors (inner thighs) and Lateral Hamstrings (back of the thighs). When activating these muscle groups well in the Pilates stance we will also tend to switch on the Pelvic Floor and deep core muscles.
Notice that working in a parallel leg alignment (and not in the Pilates stance…) is equally common in Pilates classes, especially those based on the contemporary approach to the work and can activate the same muscle groups with a slightly different emphasis. Experienced teachers will often leave it to the practitioner to choose the leg alignment and/or will alternate between both options.
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While doing Pilates, do I need to do other forms of exercise?
Pilates stands on its own and at the same time it is the perfect complement to cardiovascular activity, athletic training and all kinds of sports. Pilates is, of course, supported and complemented beautifully by regular Yoga practice :-) We would recommend trying to mix things up in order to enjoy the benefits of different methods, but it is ultimately up to you to determine the appropriate overall fitness program that would suit your needs, goals and abilities.
While doing Yoga, do I need to do other forms of exercise?
Yoga stands on its own and at the same time it is the perfect complement to cardiovascular activity, athletic training and all kinds of sports. Yoga is, of course, supported and complemented beautifully by regular Pilates practice J We would recommend trying to mix things up in order to enjoy the benefits of different methods, but it is ultimately up to you to determine the appropriate overall fitness program that would suit your needs, goals and abilities.
Why are there so few repetitions in Pilates workouts?
Unlike many forms of strength training, Pilates Mat exercises are only done 3-5 times and never more than 10 times. Why???
Joseph Pilates created an intricate system of exercises for the mat and for special equipment. The method (originally termed “Contrology") was not created to be yet another "fatiguing system of dull, boring, abhorred exercises repeated daily ad-nausem." (J. Pilates) but an intelligent system of exercises that requires only a few reps to reap the benefits, as long as the exercises are performed with precision and control and with the right kind of intention in mind.
Pilates sessions tend to be about 1 hour long and can have around 20-25 exercises for a beginner all the way up to 45 or even more than 50 exercises at an advanced level, with each exercise building on the one that came before it. Every session includes as many body movements as possible (flexion, extension, rotation etc.) in as many joints as possible. Each exercise is always working multiple body parts simultaneously.
So fewer repetitions does not necessarily mean you are exercising less... Give your best for a few reps and flow into the next exercise. As you progress in your practice, the repetitions will lessen, your pace will quicken and the number of exercises you complete in a session will increase. This will require you to stay "in the zone" and will benefit not only your body but also your mind!!
Why does resistance training create and maintain bone strength?
This is a really good question and one that troubles MANY researchers around the world and that A LOT of money has been spilt over… sadly, no clear cut answers have been established yet and it all depends on who you ask and what research you choose to believe to. So- instead of answering the question, please allow me to raise a few related topics and also refer you to some more in depth articles that you might find interesting.
- Bone is not an inert object. It is a dynamic tissue, which is constantly broken down and rebuilt throughout life. As is the case with muscle tissue, the bottom line is “use it or lose it”. For exercise to be effective, it must be weight bearing which means you must place a stress or load on the musculoskeletal system by loading it with weight. Examples would be- Walking, jogging or skipping where the ground force creates an impact on the bones; Resistance Training (exercise using an opposing force i.e. weights or resistance bands) which activates your muscles in a way that makes them “pull” on the bones; and exercise such as Pilates Mat which makes your muscles work against gravity and again “pull” on the bones, creating a positive response.
- Building and maintaining bone mass requires more than weight-bearing exercise alone. A combination of good nutrition and weight-bearing exercise is the ideal way to build bone mass. Once we reach about age 30, we don't build bone as readily so building adequate bone density early in life is the best way to prevent osteoporosis later. As an adult, the best way to maintain the bone mass is the same way you build it -- getting adequate calcium in your diet and doing weight-bearing exercise. More on that you can find here
- Contrary to conventional belief, dairy foods are not necessarily the best source of calcium, which is one of the most important bone building agents found in our food. Some research suggests that "Those countries that use the most cows’ milk and its products also have the highest fracture rates and the worst bone health”… that is a big one to take on board… More on that can be found here
So… like I said, not an easy one to answer… but I think the bottom line is quite clear- good diet and regular exercise are key to maintaining the health of our bones. Not a big surprise, is it? ;o)
Why sometimes we lift the pelvis and lower back as one unit and sometimes we're asked to curl and lift one vertebrae at a time?
Both options- curling and "bridging" are good for us and alternating between them teaches the body valuable movement skills.
Curling the spine teaches the body how to move sequentially through the spine from tail towards head. Sequential movement mobilises the spine-freeing it up and restoring mobility in tight areas. Over time, this will distribute the load more evenly through the different segments of the spine, unburdening segments that tend to overwork. Curling will also teach you how to tilt your pelvis backwards and forward and stretch muscles and other tissues in the lower back area.
Bridging is great to teach and practice trunk stabilisation. It requires simultaneous activation of your deep abdominals, hamstrings (hip extensors) and lower back muscles in a similar way to a number of other, more advanced exercises such as the Plank (Front Support) and Back Support. Bridging is often used for rehabilitation of lower back injuries/pain and is useful when it hurts or when it is contraindicated to flex the spine.
The combo exercise is a great one to teach the body how to integrate both options. Try curling the pelvis and spine as you lift from the floor, then bridge down (touching your tail lightly on the ground) and bridge up again and finally curl the spine and pelvis back down. This is a great exercise and will help your spine stay mobile and strong!!
Will I get the same results with a Mat workout as with a Reformer or apparatus workout?
Pilates Reformer and Mat-based workouts were designed to achieve the same results. The Reformer and all the other Pilates apparatus were designed to enable the users achieve their goals with the assistance/resistance/guidance of the apparatus, yet the Mat exercises always played an important part in the classes. The obvious benefits of the Mat classes are that they can be done anywhere and anytime and that all you need is a comfortable surface and anything between 10 and 60 minutes.