BARRE : HISTORY, PRINCIPLES, AND BENEFITS

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Jennifer Norton
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BARRE : HISTORY, PRINCIPLES, AND BENEFITS Barre classes have been

This results-driven class effectively shapes, tones and strengthens the

Learn why this class format is sought after by fitness fanatics and why

1 BARRE : HISTORY, PRINCIPLES, AND BENEFITS Barre classes have been continually on the rise and in demand and for good reason! This results-driven class effectively shapes, tones and strengthens the muscles with elements of cardio elements thrown in. Learn why this class format is sought after by fitness fanatics and why more health clubs are now incorporating Barre on the Group Fitness schedule. Here is the who, the what and the why!

The Who: The BARRE Story Barre is a method of exercise that is far from new!

After suffering a back injury, Lotte Berk created a method that combined her

1971-2005 Lotte Berk Lydia Bach, one of Lotte Berk s students, introduced the

Manhattan. Socialites and movies stars became hooked!

new formats, but a community of fitness enthusiasts that had fallen in love with

Today Barre training and certifications are offered by many different companies

2 The Who: The BARRE Story Barre is a method of exercise that is far from new! 1959 The Lotte Berk Method studio opened on Manchester Street in London. After suffering a back injury, Lotte Berk created a method that combined her ballet barre training with rehabilitative therapy Lotte Berk Lydia Bach, one of Lotte Berk s students, introduced the United States to Lotte s method and opened The Lotte Berk Method studio in Manhattan. Socialites and movies stars became hooked! 2001-present Instructors from The Lotte Berk Method branched off, creating their own methods. Franchises began to develop offering this sought after workout, creating not only new formats, but a community of fitness enthusiasts that had fallen in love with this fun and effective workout. Today Barre training and certifications are offered by many different companies with varied techniques. Most trainings are freestyle, yet a few offer choreography set to music, allowing instructors to teach a seamless class. Health Clubs need to compete with the Boutique Studios and stay ahead of the curve. BARRE classes are being added to the Group Fitness schedule.

3 The What: The Basic Principles Barre class combines elements of ballet, pilates, yoga, and traditional strength training exercises into an efficient and effective workout. Depending on method of class, elements of cardio can be found, elevating the heart rate throughout. Movement Isometric movements: Instead of large compound movements, barre class focuses on smaller, isometric movements, contracting the muscle for a longer period of time. This type of movement can help strengthen muscles without straining tendons or ligaments. You will hear in class lower an inch, lift an inch. Muscle fatigue: higher-rep, low-weight exercises target slow-twitch muscles, which help increase endurance. In contrast, larger, compound movements target fast-twitch muscles, which help with power and speed. You will feel the burn and see the shake of the muscles. Format Most classes are generally about an hour long and include: warm up plank and push up work upper body work using light hand weights, resistance bands barre work for legs and seat abdominal work is incorporated either before going to the barre, after, or better yet, both! cool down/stretch to reset and recover Equipment: Many different formats and methods of barre exist therefore, equipment used can vary. Typically you will need: ballet barre (fixed or portable) hand weights (1-5 pounds) inflatable ball (7-9 inch in diameter) resistance bands (flat bands, tubing, circular) weighted training bar (6-9 pounds; replaces the ballet barre) All Fitness Levels Don t forget about the fun factor too! Barre classes are for all fitness levels and body types. A well-trained instructor can work with all fitness types showing modifications as well as throwing out some additional challenges. These results-driven classes keep participants coming back for more! 3x per week for 3 weeks and you will most likely see a change in the body.

4 The Why: 10 Benefits of BARRE* 1. Hard on muscles, kind on joints. The small, super-controlled movements that take place in barre classes reduce pressure on your joints, tendons, ligaments and spine. By doing barre regularly, you'll also notice a remarkable improvement in your core strength and posture. While a tight core will give you a taller appearance, it will also keep you safe from injuries. 2. No experience required. Everyone has different starting points, strengths and challenges, and instructors recognize that. If you are worried about not having any dance training or fear you won t be able to get it or keep up, rest assured that instructors will guide you through the movements and offer helpful feedback without singling you out. And, remember, each person can be challenged at his or her own level in class without affecting anyone else s workout. Always measure progress against yourself; not the person next to you! 3. Be worked from head to toe. After each satisfyingly exhausting class, your entire body will truly feel WORKED. You ll feel stretched, strengthened and invigorated. It truly does foster its own barre high. 4. Work muscles to fatigue. Barre's tiny motions, many reps, intentional squeezes and pulses (otherwise known as isometric moves) are designed to fatigue muscles to failure. Embrace the shaking as it s totally natural for your muscles to quiver uncontrollably it means you are exhausting that muscle and forcing it to tone. 5. Modifications for every age and level. The beauty of barre classes is that everyone works with small movements and can limit or expand their range of motion to suit their specific needs. Exercises can always be modified whether you re a beginner, pregnant or have an injury, but can also be amplified if you re advanced and looking for more of a challenge. 6. Increased flexibility. Through focused stretching, an improved range-ofmotion is one of the greatest benefits of barre exercise. Sometimes people are flexible but not strong, or strong and not flexible, so whether you can sit comfortably in a pretzel position or you re stiffer than a board, barre classes actually teach your body to be both. Having flexibility and strength allows you to enjoy a longer, active life free of injuries.

5 7. Never boring, always fun. You ll find that the time spent in class passes very quickly due to the fast pace, variety of exercises, upbeat music, everchanging choreography and inspiring instructors. It s never the same class twice! 8. Lost weight and inches. Many of the workouts target the largest muscle groups in the body, like the thighs and glutes. The larger the muscle, the more calories burned! As you continue to attend class, you will build more lean muscle mass and raise your resting metabolic rate, which can help you to produce more energy and expend calories. Perhaps more important than actual weight loss, barre classes will help you drop a size by redistributing inches on your body making you appear (and feel) longer and leaner. If you pair barre workouts with a healthy diet, you will achieve even better results. 9. Greater range of motion and endurance for all other activities and sports. Barre classes target the core muscle groups that are neglected in conventional strength training, in a variety of interesting ways.for example, skiers and snowboarders may notice enhanced knee alignment, improved balance and greater quad and hamstring recruitment. If you re a golfer or tennis player, you just may experience greater hip openness and movement allowing for a better swing. Runners can attain increased endurance, faster PR times and reduced impact on joints. 10. Rapid results. Yes, you will be sore after the first few classes, but you ll also see some major results in little time so stick with it! If you perform a barre workout 2-4 times weekly, you will typically notice changes in as little as one month. Changes may include an improved posture, thinner thighs, chiseled arms, a sculpted back, flat abs and a lifted seat. Barre classes are incredibly effective at transforming so-called 'problem' areas, especially for women. *Resource: Jessica von Duerring from Wellbridge Thank you and any questions, please contact me at: Stacey Vandiver svandiver@soulbodyonline.com

10 Effective Barre Moves to Tone Your Body at Home

10 Effective Barre Moves to Tone Your Body at Home Devi Gajendran Exercises, Fitness The term Barre stands for the handrail that ballerinas use in ballet classes as a form of support for performing various