Pilates and heart rate zone training combo for improved health

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On one of my most recent medical check-ups, my healthcare provider noticed I was getting heavier over time (my BMI isn't what it should be). She said that if we don't start losing weight soon, we'd probably consider taking medications to prevent developing hypertension, diabetes mellitus, heart disease, and other chronic lifestyle-linked conditions.

I had reduced my double chocolate frappuccino intake to once or twice a month, but I need to increase my physical activity to help burn fat and build muscle. Thus, I currently take (almost) daily walks during my lunch break and plunged into heart rate zone training and reformer pilates over the weekend. 

Heart rate zone training

I must increase my heart rate to at least 120 bpm while working out to burn calories. Orangetheory monitors participants' heart rates in each class (through a heart rate monitor on each participant), so this was a good starting point for my weight loss. Each participant rotates among two of three stations or among all three stations: treadmill,  rower, and weights. The workouts in each station may be divided into "blocks" (i.e., sets of exercises) that provide a respite from the monotony of repetitive movements (e.g., running, rowing). After each class, Orangetheory provides a bar graph that indicates the distribution of one's heart rates (in per cent) across five different heart rate zones: grey, blue, green, orange, and red. 

As I attend more classes, I begin to favour one format over the other. For example, I used to prefer a class where I spent an equal amount of time in each station. I prefer a one-hour class where almost half of the time is spent on the treadmill and the other half on weights (i.e., 2G). Maybe it's seeing the number of "splat" points go up rapidly in this class format; perhaps it's the ability to burn more calories (according to the visuals). The coaches mention that getting about 12 splat points per class should be enough to boost calorie burn afterward. I get alarmed when I get more than 12 (just like in the picture below): 



Am I pushing myself too hard? Am I so unfit that my heart rate shoots up so close to the maximum heart rate for my demographic? Or is my heart rate monitor still figuring out what my normal is? 

Reformer pilates

As much as possible, I alternate Orangetheory classes with reformer pilates in Club Pilates. If Orangetheory is all about bursts of high-intensity movements, reformer pilates is all about slow and controlled movements. True, it doesn't burn as much calories; however, it helps me strengthen and stretch the muscles that I tend to ignore during high-intensity exercises. 

In Club Pilates, there are different levels of exercises. I am currently attending the Reformer 1 classes. This level is supposed to be the "basic", as it focuses on building a foundation and strong understanding of the exercise. I quickly learned, however, that reformer pilates challenging! For instance, there is such an emphasis on working on my weak abdominal muscles that I end up still shaking in such a low-intensity exercise. My shoulders also get some attention, and I always end up feeling like I've attended a physical therapy session (my shoulder pain disappears after each class). And those planks? I couldn't even do them on my toes yet; I have to lower my knees to the carriage so I don't fall flat on my face. The instructors in the classes I have attended also remind me (and the other participants) to focus on our breathwork. There's no huffing or puffing in pilates, just long and steady inhalations and exhalations.


On my last weigh-in (in early February), I learned that I was at my heaviest. I'm hoping that through these exercise programs, my weight steadily decreases til I reach the normal BMI. I'm not sure how long that will take though. In the meantime, I have noticed that my biceps and triceps are less flabby and I'm three pounds lighter (probably just loss of water weight). 

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Note: This is not a sponsored post (I do not have enough following to attract any of these brands).

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