When it comes to working out, a lot of people make the mistake of devoting themselves completely to their cardio routine while neglecting any sort of resistance training; or they focus on sculpting their bodies as their legs shudder at the glimpse of a treadmill. We all know there are countless health benefits in both cardiovascular activity and resistance training, but more often than not, we choose to focus on one or the other.

A solution for all of you out there who have searched for a combination of the lengthening and strengthening benefits of Pilates with the heart-healthy activity of cardio has made its way to Chicago from the East Coast. Cardiolates®, the latest fitness phenomenon to hail from New York’s Pilates on Fifth, jumps right into action with classes done exclusively on a rebounder mat.

Here’s how it’s done

The focus of Cardiolates is on alignment and core conditioning, similar to that of a Pilates class, but done on a rebounder, which looks just like a small trampoline and keeps your body in motion for about 40 minutes. Participants start with a Pilates-inspired warm up right on their rebounder, then begin with a warm up series of small, unassuming jumps centered around keeping the body tall and lengthened. Cardiolates then seamlessly moves into the heart of the workout, which involves single leg exercises, yes, while jumping, shoulder and arm exercises done with small hand weights and glute strengthening by focusing on centering the body. Unlike Urban Rebounding, also done on a rebounder, Cardiolates keeps the abdominal muscles engaged at all times.

Gina Sproviero, Cardiolates instructor at Lincoln Park Athletic Club (LPAC), teaches a progressive class that starts with the basics during week one, then moves to a more advanced class by week four. Sproviero says it’s a great workout, even for those who struggle with their cardio. Participants show a tremendous improvement in their posture, balance and especially muscle tone, regardless of their fitness level.

What are the benefits?

One of the most appealing aspects of Cardiolates to participants is that it’s non-impact. Anyone recovering from an injuring, dealing with arthritis or looking for a great way to cross train should check out this class.

Increased Flexibility

Feeling a little tight? If you’ve always wanted to touch your toes, but flexibility has held you back, the emphasis on Pilates, particularly in lengthening through the long muscles of the legs and back can help. Cardiolates also builds in ten minutes of cool down stretches at the end of class to ensure you’ll leave more limber than when you came in.

Prenatal/Postpartum Support

Megan Chalmers, also an instructor at LPAC, boasts the benefits for both pregnant and postpartum women. Chalmers, who is pregnant herself, says that any active, healthy woman can participate in Cardiolates. Because so much of the core and legs are used without the joint-jarring impact typically found in other exercises, Chalmer’s clients are better prepared for delivery and recover afterward much quicker.

Improved Circulation

Your immune system will also reap the benefits from the constant, rhythmic rebounding motions. Because the acceleration and deceleration of the jumps throughout class are at the same pace as the opening and closing of the valves of the heart, toxins are more readily pushed through the system much more readily than they would be at rest. This means people who regularly suffer from colds or those who might have a problem with swelling due to poor circulation will get their blood flowing through the body in a way the helps the rid the system of unwanted sludge that can slow it down!

The Results

One of the most interesting figures about Cardiolates is that it’s 68% more efficient that running! Both Chalmer and Sproviero emphasized the word “efficient.” This doesn’t mean that participants should expect burn 68% more calories or feel 68% more exhausted than they would if they went for a run along the lakefront, rather, their bodies gain a greater benefit in a shorter period of time, in comparison to running.
Bodies adapt faster and easier to Cardiolates as well.

Fitness Tips and Tricks

10 tips to help you stay fit

• Eat breakfast daily and eat fruit at least twice a day.
• Take your lunch to work a few times each week.
• Only eat while sitting, but try not to eat while watching television.
• Grocery shop when you are not hungry and stick to the items on your shopping list.
• Try the stairs at work instead of the elevator.
• Park your car in the furthest parking spots instead of the closest.
• If you can’t get to the gym, at least try to take a 20- to 30-minute walk several times a week.
• Drink eight, 8-ounce glasses of water a day.
• Eat smaller portions of meats and starches and increase the amount of vegetables on your plate.
• Order salad dressings and sauces on the side.

Source: http://www.webmd.com.

10 easy ways to burn 100 calories

1. Dancing (20 minutes)
2. Housework (20 minutes)
3. Cycling (10 minutes)
4. Lift light weights (30 minutes)
5. Take the stairs (15 minutes)
6. Walking the dog (15 minutes)
7. Go bowling (35 minutes)
8. Play catch with your kids (35 minutes)
9. Ice skate (20 minutes)
10. Take more steps (2,000 steps = 100 calories)

Source: http://www.ivillage.com and http://www.acefitness.org.

Cardiolates in Chicago?

Right now Cardiolates is only offered at Lincoln Park Athletic Club’s Core Studio, located at 1019 W. Diversey Parkway. Individual or small group classes are taught exclusively by Sproviero and Chalmers, who were certified earlier this year. The two share an impressive background in Pilates and work with a variety of clients, ranging from rehab patients to fitness enthusiasts. Interested in taking a class? You can stop by or call the club at (773) 529-2022 to sign up or pay for a session. You don’t need to be a member of LPAC to take classes. If you’d like to know more about Cardiolates, please visit www.chicagoathleticclubs.com or www.cardiolates.com for more information.