Key Elements of the Novo Pilates Battersea Fitness Programme
SLOW CONTROLLED MOVEMENT
The concentric (shortening of the muscle) and eccentric (lenghtening of the muscle) phases of each repetition are slow and controlled. The key is not to use momentum. A big advantage is the smaller risk of injury compared to other methods of lifting - many joint injuries occur from lifting weights too fast. Furthermore, the amount of time that the muscle is placed under contraction results in greater gains in strength.
Each set of exercise is designed by Novo Pilates and aims to work muscles to the point of failure. Muscle ‘failure’ is defined as when the muscle can no longer move or contract concentrically. During a session, each set allows you to progress through all 4 motor unit types. Your body will start by recruiting your slow twitch fibres first. As the set progresses and those fibres weaken, your body will recruit your fast intermediate muscle fibres (type 2a and 2b) and finally for the last 2 to 20 seconds of the set, your body will recruit your fast twitch fibres. That progressive overloading stimulates the biggest amount of muscle fibres which in turn creates the greatest metabolic response.
Intensity is the amount of effort required or the amount of energy required to do the work. Novo Pilates workout increases intensity by recruiting more muscle fibres in the shortest amount of time and/or by reducing the time between sets. Novo Pilates knows that the higher the intensity, the higher the amount of calories burned.
Novo Pilates method works multiple muscles at the same time. Aside from being extremely time efficient, it burns more calories than isolation exercises, develops core strength faster, stimulates balance and body coordination better, keeps the heart rate up and builds strength quicker than isolated movements.