Your next at-home mini-Pilates workout

Posted on 9 November, 2023

I hope you have been enjoying the Lounge Room Workouts.

It’s FREE, completely accessible, functionally effective, and time efficient.

There is an online trend suggesting that there is an “optimal” time of day to work out. When do you do your lounge room workout?

According to Dr Jarrod Meerkin “When you exercise in the morning, your metabolism is raised post-exercise for up to 12 hours, which is going to make you more efficient at using stored fat. At night your metabolism drops, so you are not going to gain the same benefits exercising at night as you would in the morning”.

Ultimately, it comes down to your personal goals and your time limitations.

There’s no “best time to exercise”, however, it appears, that if you’re an early bird there are additional benefits (metabolism and mood). I say to my patients – “Exercise when it suits you, so you adhere to the program consistently”. Consistency, progressive overload, and “accumulative stacking” week upon week -is the only way that you see results. Whatever result you are searching for.

The only time of day experts recommend not to exercise, is just before bedtime, as this may affect your sleep pattern (however, we’re all different – so you do you!).  Grab that old bag of brown rice, and some hand weights – and let’s get started, we are bringing the workout to you, Canberra!

The HerCanberra ACTIVE lounge room workouts are a combination of Pilates, pelvic floor exercises and Mild Intensity Interval Training (MIIT), in a circuit type format.  If you don’t have 12 to 15 minutes, or if your function is low, you can break the workout up into two lots of six minutes (morning and night).

Pilates is therapeutic, functional, challenging, and fun; while being very accessible (ahh – hello lounge room!). The magic happens when you focus on form, alignment, and breath. You can print this week’s “Lounge Room Workout” here.

1) Double Heel Taps – two sets, 10 reps.

2) Pelvic Floor and Bilateral Vertical Arm Lift In Supine – two sets, 10 reps.

3) Pilates Roll Ups  (Level 1) – two set, 10 reps.

4) Pilates Criss Cross (Level 1) – two sets, 10 reps.

5) Standing Hip Abduction/Adduction Slide – two sets, 10 reps.

6) Single Leg Calf Raise (on the floor) – two sets, 10 reps.

7) Pilates The Saw – two sets, 10 reps,

If you need a modified program, let me know – email –kirra@capitalhydrotherapy.com.au. Please note that this is generic exercise advice – for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.

Can you find 12 to 15 minutes for your bone health today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.