metapixel

Pilates Strong!

by | Aug 19, 2022 | Articles, Pilates for Menopause

Build Muscle with Pilates

There are perceptions that Pilates is gentle exercise but Pilates can also be as hard as you want it to be! (Read more about Pilates for Muscle Strengthening) Many of the moves in Pilates utilise bodyweight for resistance and I incorporate small equipment such as hand weights and resistance bands to really work your muscles. Doing Pilates you can enjoy a workout that really ‘hits the spot ‘when it comes to strength training but it is also safe and accessible to all levels of fitness. Sign up now and find out for yourself. If you need more evidence read on!

I’m Active why Should I Bother about Strengthening?

One of the most striking effects of ageing is the involuntary loss of muscle mass termed sarcopenia. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. Now what you might not know is that muscle is predominantly made up of 2 different types of fibres:

  • Type I muscle fibres or ‘slow twitch’ muscle fibres will contract more slowly, with less force, but can work over a longer period of time. These fibres are fatigue resistant; they are your ‘marathon’ muscle fibres.
  • Type II muscle fibres or ‘fast twitch’ muscle fibres are bigger and can produce more force but they will tire more quickly. These fibres work over a shorter time period; usually during activities such as hopping, sprinting, jumping.

Ageing Affects Muscle. Like it or Not!

Non-athletes usually have a 50:50 balance between the two types of muscle fibre; slow twitch (Type 1) and Fast Twitch (Type 2). As we age the normal balance shifts towards a higher proportion of Slow twitch Type I muscle fibres. This phenomenon goes a long way to explain why our reaction speeds are reduced and our ability to ‘hop, skip and jump’ declines with age.

Does this really matter? Well it can do, what if you trip and need to react quickly or make a sudden change of direction to avoid an obstacle? Not only that the Type I fibres are less able to generate force. So an increased proportion of these Type I fibres results in an overall reduction in muscle strength. Try getting up from the floor, tackling a deep step without using the hand rail, or dodge your dog careering towards you.

All is not lost…Muscle is Clever!

One of the impressive features of skeletal muscle is its plasticity. Plasticity is his ability to ‘adapt to imposed demands’ and this capacity for change continues throughout our lifespan. There are numerous studies that demonstrate the ‘trainability’ of skeletal muscle. Better still that we can make improvements even in older age. For example, adults between 60 and 80 years of age can experience, with appropriate training, 20% to 30% increase in aerobic fitness, similar to what people far younger achieve. The improvements come from central cardiovascular as well as peripheral muscle adaptations. Source

The introduction of strength training increases both types of muscle fibres with the potential for a greater increase in the larger tension producing type II muscle fibres. This can then begin to restore the normal balance between the type I and Type I muscle fibres.

If you are curious how your muscles are doing and you are looking for help join me for a movement MOT Online

How can I Build Muscle? With Pilates of Course!

So to the nitty gritty. What is the best approach to approach strength training safely in midlife and beyond? There are many variables that can be manipulated to produce training effects. High intensity training is all the rage; it means lifting heavy weights for a lower number of repetitions. This approach is well suited to athletes but what about us ordinary folk? There is evidence that increasing the volume of exercise could be better than increasing the intensity. That is doing more repetitions more often with less weight. This approach reduces the risk of injury and provides consistent positive effects on health and muscle strength. Source

This is why you will find my doing my best to incorporate bodyweight resistance,  hand weights and resistance bands  at every opportunity to really work your muscles. Doing Pilates you can enjoy a workout that really hits the spot when it comes to strength training but it is also safe and accessible to all levels of fitness.

Why not try this pilates video to whet your appetite, just remember your body is your business and please take care of you whatever you do!

 

What are you waiting for? Sign up now and try Pilates to feet fitter, stronger and healthier than ever before!

Read more about Pilates for Muscle Strengthening

Checkout this podcast as Chartered Physiotherapist Phillipa Butler spills the beans. What is fitness, Is it ever too late to get fit and top tips to make a start from today!  we go about it .Let’s build Muscle and Bone as we approachMenopause and beyond.

Author:
Phillipa Butler Chartered Physiotherapist, Pilates and Yoga teacher

Biomechanics-Lower-Body-Myofascia-Diploma-Course-Phillipa-Butler-2
Pilates for Menopause for Massage Therapists and Manual Therapists  - NAT Diploma Course with Precizion 10 CEUs

Related Articles & Podcasts

Increase Your Health Span with Exercise

Increase Your Health Span with Exercise

In our fast-paced modern world, maintaining health and vitality as we age is becoming an increasingly popular goal. Your Health Span is the period of life spent in good health, and it is a concept that emphasises living well. Learn how exercise helps…

Yoga; is it suitable for Middle-aged Men?

Yoga; is it suitable for Middle-aged Men?

I am passionate about sharing the power of Pilates and Yoga with anyone and everyone. But did you know that Men can benefit from Yoga as much as women, sometimes more? Check out this raw and honest conversation to discover why Men should do Yoga.

Yoga for Menopause Symptoms

Yoga for Menopause Symptoms

Are you struggling with the symptoms of menopause? From hot flushes and night sweats to muscle and joint pain. But what if there was a way to alleviate these symptoms, achieve a sense of balance and improve your overall well-being? Yoga could be the answer you’ve been looking for…

7 Steps to Take Control your Health at Menopause

7 Steps to Take Control your Health at Menopause

Menopause could be a new beginning, so if you are seeking fulfilment in midlife, set yourself some achievable goals, make a plan, and take small, actionable steps towards achieving them every day. Listen up for 7 practical steps to take control of your health at Menopause.

Fitness Matters More Than Ever as we Age!

Fitness Matters More Than Ever as we Age!

Fitness matters more than ever as we age and the gains are harder to get. But don’t let that get in the way of you trying! Meet my Dad, Coach, and Legend Chris Butler. If you need any encouragement to get going the Mr Motivator of the North West has you covered.

Crack the Code for Better Sleep Health and Wellness

Crack the Code for Better Sleep Health and Wellness

Crack the code for sleep, health and wellness? I’m all ears! I know only too well that the peri-menopausal decline of oestrogen contributes to disrupted sleep. Menopausal hot flushes and night sweats (vasomotor symptoms) contribute to night-time waking as do anxiety...

Interested to learn Pilates or Yoga?

Join Precizion for regular online Pilates and Yoga classes.  All led by Phillipa Butler, a Chartered Physiotherapist, Clinical Pilates and Women’s Health Expert. One-on-one consultations also available.

join menopause pilates yoga class
precizion pilates online for menopause womens health physiotherapist yoga class

Jumpstart your health and fitness

Subscribe NOW to receive your First Class for FREE and your Bonus Gift - Improve Posture and Overcome Pain with Pilates ebook

 

You have Successfully Subscribed!

Pin It on Pinterest