Why Aeropilates and not just any reformer?
Because we have a patented trampoline, cardio rebounder that can help anyone, even those with injury, knee pain, excess weight or most other restrictive problems; lie down on their back and jump with no impact on joints and get a better cardio workout and calorie burn than running!!!!
Our cardio rebounder increases your heart rate more efficiently than a treadmill. You can now perform body toning, stretching and cardio on one machine. The attachment comes with all Aeropilates reformers and is a small trampoline that fits into the footbar holes, transforming the reformer into a weight loss and heart health tool. You lie down on your back so that your body is totally protected and supported—begin to jump with soft knees and feel your heart rate increase. Impact is minimal and the cardio vascular benefits are more efficient than on any other cardio machine for the same duration.
What more can you ask for from an exercise machine?
If you use your AeroPilates® Performer regularly you will:
Restore good posture by correcting musclar imbalances, improve joint mobility, increase flexibility, and strengthen both postural and mobilizing muscles
Develop your muscles symmetrically so that you build strength in a balanced way
Stretch and elongate your muscles for optimum flexibility and increase your range of motion in your joints
Realign your spine
Improve your heart health
Lose up to 2 pounds a week in weight
Feel younger and look better in a month
Change your body composition, increasing lean muscle and residue ing fat
Make the decision today to change your life the way hundreds of thousands of others have and get an Aeropilates Reformer.
Let me share my favorite Level 1 AeroPilates® Integrated Workout that allows you to burn calories and lose weight
Add rebounder. Medium to heavy resistance.
Jump one foot at a time hopping from foot to foot bring the knee into the chest and landing with soft knees.
Add Foot bar. Medium to heavy resistance
Warm-Up Footwork: V Position, Toes, Arches, Heels, Heel Lowers, Wide Position Heels.
Light resistance
Hundred
Add Cardio Rebounder. Medium resistance
Begin jumping one foot at a time, kicking the unused leg high in the air. Land with soft knees. Continue for 3 minutes
Add Foot bar. Light to Medium Reistance
Legs in Straps: Leg Lowers, Leg Circles Small, Leg Lowers, Frogs.
Add Rebounder. Light resistance
Jump with 2 feet together for 3 minutes. Make small jumps but point your feet when in the air.
Add Foot bar. Light resistance
Stomach Massage: Curved Back, Straight Back, with Heel Lowers.
Arms in Straps: Arm Circles, Serve the Brownies, Hug a Tree, Salute.
Add Rebounder Light resistance
Jump with 2 feet together for 3 minutes and try to scissor the legs in the air. If there is strain on your lower back then change the jumps to alternating feet with the knee into your chest.
Add Foot bar. Light resistance
Knee Stretch Series: Curved Back, Straight Back
Elephant
Medium resistance
Bicep Curl
Chest Expansion Sitting
Add rebounder. Light resistance
Jump your favorite style (be sure to play and be creative with your jump moves) for 3 minutes.
Add Foot bar. Medium to heavy resistance
Cool down: Wide Position Pelvic Lift, Running, Eves Lunge
Here are some universal reformer rules:
When jumping make sure the headrest is raised and pay attention to keeping the tailbone down on the platform. The emphasis is on jumping down into the AeroPilates® Cardio Rebounder and not up and away so the jumps are small and your landing knees are soft.
If your back gets fatigued or you feel any strain, increase the number of cords and jump with alternating feet, bringing the unused foot into the chest.
When jumping with 4+ cords, because it is simulating running, the jumps are small and fast. Lift your knees high into your chest to get the most energy expenditure.
On 3-4 cords the jumping can be slightly higher and the abdominals are engaged more. On 1-2 cords the abs are even more engaged.
On 1 cord there is a long time in the air and because legs are raised the abdominals are totally engaged. This is hard and only for advanced students with strong abs.
The number of cords chosen will alter the energy expenditure, with more cords making the legs work harder, therefore burning more calories and fewer cords making the abdominals work harder and thus flattening then abs.
The way your feet land on the AeroPilates® Cardio Rebounder will alter the muscles of the feet and legs that are used. Try parallel feet, internally rotated feet and externally rotated feet (not with bad knees). Always make sure knee caps are aligned over the feet.
Jumping with alternating feet is easier on the lower back.
While in the air you may be creative with your feet and legs. Try wide splits, froggies, extending alternating legs, straight up as well as out to the side.
Make the jumping fun but focused!
Enjoy this miraculously fun cardio workout knowing you are improving your health without hurting your joints.
written by Marjolein Brugman
Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."