Boosting your Metabolism with Hypopressive Exercises
Metabolism, which refers to how our bodies convert food and drink into energy is essential for maintaining a healthy weight and our overall well being. Lately there has been growing interest in Hypopressives due to their potential to enhance metabolism and assist with weight management. Let's delve into how Hypopressives can influence metabolism and the evidence supporting these claims.
Understanding Hypopressives
Hypopressives involve exercises that target both the pelvic floor and core muscles. Coined from "hypo" meaning low or reduced in Greek and "pressives" referring to pressure, this Low Pressure Fitness regimen was developed by Dr. Marcel Caufriez—a physiotherapist—and has gained recognition for its exceptional ability to strengthen and rehabilitate the pelvic floor.Hypopressives is a combination of breathing exercises and body positions that focus on how the body restores itself from the inside. These pelvic floor exercises work by lowering intra-abdominal pressure, building core strength from the inside out, and strengthening muscles like the pelvic floor and transversus abdominis.
The Metabolic Impact of Hypopressives
Research suggests that hypopressive exercises may positively impact metabolism by increasing the body's calorie burning ability and aiding in weight management. Here's how hypopressives may contribute to an improved metabolic rate.1. Increased Muscle Activation
Hypopressives engage a wide range of muscles, especially the core muscles. Activating and strengthening these muscles can increase overall muscle mass. Since muscle tissue burns more calories at rest than fat tissue, having more muscle can boost the body's basal metabolic rate (BMR).
2. Enhanced Circulation and Oxygen Utilisation
The unique breathing technique in Hypopressives encourages improved circulation and oxygen utilisation throughout the body. This optimisation of oxygen supply may enhance metabolic processes and energy utilisation, potentially aiding in weight management.
3. Post-Exercise Calorie Burn
After completing a session of Hypopressive or Low Pressure exercises, the body may experience an "afterburn" effect, where it continues to burn calories at an elevated rate even after the exercise session ends. This post-exercise calorie burn contributes to an enhanced metabolic rate.
Supporting Evidence for Metabolic Benefits
While research on the metabolic effects of Hypopressives is ongoing, there is a growing body of evidence suggesting the positive impact.
A study published in the Journal of Physical Therapy Science (2017) demonstrated that participants who practised Low Pressure Fitness showed a significant increase in abdominal muscle activity compared to those who did not engage in these exercises. Increased muscle activity can lead to an improved metabolic rate.
According to a study published in the European Journal of Obstetrics & Gynecology and Reproductive Biology in 2015 women who practised Hypopressives saw improvements in their body composition indicating a positive impact on their metabolism.
Hypopressive exercises do hold promise for individuals looking to boost their metabolism. Although further research is necessary to understand these effects, the current evidence suggests that incorporating Hypopressives into a fitness routine could have valuable metabolic benefits.
Getting started
To do the Hypopressives classes it is important that you
first learn the Breathing/Apnea technique properly so that
you can get the most out of the classes and the time you
invest in yourself.
Each week Simone runs Fundamentals sessions on Zoom where she explains the
technique and guides you through all the steps. She will also give you
feedback to make sure that you're doing it correctly. For some, the
technique may come more quickly than others. Some of her clients, who
are tighter in the ribs and thoracic spine do tend to take a little longer.
And here's the golden rule - for impactful change, Simone recommends
at least three 15 to 20-minute workouts per week. Consistency is your
best friend on this journey towards wellness.
How re-centre works
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
Progress to more advanced levels at your own pace
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A live fundamental class to learn the technique
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One-to-one check-ins with me to discuss progress
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About the Author
Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.
She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.
As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.
Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.
Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.
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What our members say
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
Anna
1/11
I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
Clare
2/11
I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
Millay
3/11
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
Jazmin
4/11
I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
Jerry
5/11
Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
Maternity Physio
6/11
I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Sarah
7/11
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Ana
8/11
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
Clio
9/11
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Alice
10/11
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Beela
11/11
Learn the technique and get started
Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.
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