"A Pilates expert discusses the 3-2-10 approach for sculpting your physique"
The 3-2-10 method, recommended by certified Pilates instructor Maia Henry, offers a well-rounded exercise approach that focuses on muscle strengthening, flexibility, and cardiovascular health. This method, popularised by fitness app Ladder, is designed to promote sustainable fitness and well-being.
Strength Training (3 Days per Week)
Three days a week, focus on full-body or split routines that include compound movements such as squats, deadlifts, and presses. Strength training plays a crucial role in building muscle, improving metabolic health, and boosting bone density.
Pilates (2 Days per Week)
On two days of the week, engage in Pilates sessions to enhance core stability, flexibility, posture, and mobility. Pilates complements strength training by focusing on controlled movements and deep muscle engagement, reducing the risk of injury compared to strength training.
Daily Walking Goal (10,000 Steps)
Incorporating walking every day as your baseline cardiovascular activity is essential. Aim for at least 10,000 steps daily to support fat burning, cardiovascular health, recovery, and mobility. This goal helps enhance calorie expenditure and overall health.
Additional Recommendations
- Distribute workouts so rest and recovery are integrated. For example, alternate strength and Pilates days, or place Pilates after strength days to aid muscle recovery.
- Include warm-ups and cool-downs emphasising mobility to reduce injury risk.
- Pay attention to protein intake and nutrition to support muscle repair and energy.
- Track progress and adjust intensity gradually to avoid plateaus or injury.
- Optionally, incorporate 3 minutes of cardio and 1 minute of core work within sessions for time-efficient routines.
Maia Henry emphasises the importance of protecting cardiovascular health as one ages, as it has many mental benefits. The 3-2-10 method can be done at the gym or at home with weights.
[1] - Related fitness method: 4-30-10 method (4 strength days, 30g protein/meal, 10,000 steps/day) [2] - Benefits of the 3-2-10 method: Promotes sustainable fitness and well-being [5] - Variation of the 3-2-1 method: Combining cardio, strength, and core exercises within sessions.
- Strength training workouts, which include exercises like squats and presses, should be performed three days a week for building muscle, improving metabolic health, and boosting bone density.
- Apart from strength training, engaging in Pilates sessions two days a week can help enhance core stability, flexibility, posture, and mobility, thus reducing the risk of injury compared to strength training alone.
- To support cardiovascular health, make it a habit to walk 10,000 steps every day, as it aids in fat burning and recovery, and overall health promotion.
- To maintain a well-rounded fitness routine, one can consider incorporating yoga, scientifically backed health-and-wellness practices, and mental-health focused fitness-and-exercise methodologies to achieve holistic fitness and well-being.
