06 Aug Getting The Most Out Of An INSTA Class
The key to building muscle strength is resistance (weight, gravity, etc.). Megaformers use spring resistance to reduce stress on your joints while also allowing for peak muscle contraction. As with weightlifting, it makes sense to adjust the resistance to make movements more or less challenging, but in our workout there are also several ways to increase or lessen the intensity of a movement without touching the spring load in order to maximize your 40-minute InstaPhysique class. Whether you take class once a month or several times a week, here are five tips to help you get the most out of an INSTA class.
1. Listen to your coach and your body
When your INSTA coach cues a movement, they will also often call out modifications to make the movement easier, and variations to make it more challenging. Coaches like to push you to challenge yourself, but listen to your body. Some days you might feel stronger or more flexible than others. If you feel like you need a modification and one has not been cued, call your coach over and they will help you make some adjustments.
2. Focus on form
Proper form and alignment are essential for getting the most out of a InstaPhysique class. Making even the slightest adjustments to perfect your form can make a dramatic difference in the intensity of a movement. Keep your shoulders from floating in front of your wrists in Bear and Wheelbarrow; maintain a four-inch gap between the carriage and platform in squats, do not lean over the platform in Teaser, etc. We offer a safe platform to train the muscles at a high intensity while keeping the joints and the skeletal system fully-supported.
3. Keep everything S-L-O-W
Keeping your heart rate elevated and working your muscles to fatigue are two of the key elements that make the Lagree Method so effective. Moving slowly in each movement will help to achieve both by taking out any momentum. Pause at the bottom of your lunge to take any momentum out. The slower you move, the more challenging the movements will be and the faster you will see results in your body. A good rule of thumb is a minimum slow four-count (1 slow, 2 slow, 3 slow, 4 slow), four seconds in and four seconds out.
4. Rest AFTER Class
While we move S-L-O-W during exercises, we keep our transitions in between exercises quick! To maximize the afterburn (EPOC) effect, you need to minimize the transition time between sets. This means no rest in between sets and no stopping to take breaks! We rest and recover after class, which leads us to…
5. Don’t Overdo It
Rest and recovery are key to building muscle after putting your body through the wringer with high-intensity resistance training, so don’t try to tackle the Megaformer 7 days a week. It is very important to give your body plenty of recuperation time if you want to improve and see results.
Remember these tips next time you come to class. You’ll be sore for days, but you can thank us later.