“Slow fitness” but fast results. What is it and for whom?

What disciplines are included in the term “slow fitness”? Why are non-intensive workouts also effective?

A Pilates and barre coach tells us.

The Olympic motto “faster, higher, stronger” inspires not everyone. Don’t want to pull iron, jump, run and squat? We suggest you try “slow” workouts.

ballet dancer, Pilates and barre coach

Slow doesn’t mean ineffective.

What is “slow fitness”?

“Slow fitness” is a moderate type of physical activity. It does not set goals for Olympians, but teaches you to listen to your body and understand its needs, says ballet dancer and Pilates and Barre coach Anna Zueva.

Anna: Here, as in other types of physical activity, you will work the main muscle groups, form a trim figure, make your muscles supple and your posture beautiful. As a bonus – you will be distracted from everyday problems. After all, slowing down during training, you let your body understand what they want from it and why you need it all. In addition, due to unusual coordination movements here is the inclusion of neural connections of the brain. And this develops creativity and helps to form non-standard approaches to work.

What to try?

Pilates

One of the popular directions of “slow fitness” is Pilates. This is not just a set of movements, but a whole system built on a physiotherapeutic approach, says the expert. There are several types of this trend: on large equipment, on small equipment and on a mat (similar to a yoga mat). If you are intimidated by large equipment and think that only acrobats can do it, start with Pilates Mat.

Anna: Pilates is suitable for those who want to keep their joints healthy and young in pursuit of a beautiful body. Here you will form a firm body with soft muscular relief and you will recognize it in a new way.

Barre

Another direction of slow fitness, which originated at the suggestion of the German ballerina Lotte Berg, is barre. The method involves training of medium intensity and combines elements of ballet, yoga, Pilates, stretching and strength training.

Simply put, it is a mix of directions, where the muscles are toned, but do not look overpumped. According to the expert, the peculiarity of barre exercises is isometric repetitions. We are talking about alternations of full and partial amplitude in the form of pulsations. Muscles in this case work more efficiently.

Plus barre training

• The movements from classical ballet are taken as a basis, but they are adapted to different levels of training – the risk of injury in this case is minimal.
• The emphasis is on strengthening and toning large muscle groups: gluteal, back, leg and arm muscles.
• Much attention is paid to building a neutral back position, i.e. the spine is in an anatomically safe state.
• There is no strain on the lower back during barre workouts.
• The direction has practically no contraindications, except for special recommendations from the doctor on the prohibition of physical activity.
• Almost all muscle groups are involved in the training.
• Since there is active work with the feet, the ankle joint is also strengthened.