(Due to the high demand for this masterclass, Jane has since run ‘Raise the Bar’ for a second time on 26th April, and we’ve included some photos from this one as well.)
In addition to her regular group Pilates classes throughout Folkestone Hythe and Sellindge, Kent’s leading Pilates instructor Jane Mackenzie also runs advanced masterclasses on specific Pilates-related topics.
Jane’s latest masterclass ‘Raise the Bar’ was held on Sunday 16th March at Hythe Cricket and Squash Club, and focused on the use of hand weights to further challenge stability and build additional strength in key areas. Jane’s masterclasses also include more technical explanations of anatomy, biomechanics, and of the ways in which the exercises benefit the body. Clients are also encouraged to complete a feedback form for evaluation and future improvement.
Jane Mackenzie said: ” I firmly believe that Pilates and weight training are the very best and most important methods of exercising for overall health and fitness. And it was a pleasure to deliver this advanced masterclass to such a wonderful group of people.”
“Jane, thanks for a great masterclass. Look forward to the next one!”
“What a super masterclass! Thoroughly enjoyed it.”
“Fabulous masterclass, the information on muscles was extremely helpful, and the class was so good! The time flew by!”
Benefits of having more muscle mass
Building muscle is the most important safeguard for health, enabling us to live our longest, most capable and fulfilling lives. Skeletal muscle protects us against many age-related diseases such as type-2 diabetes, hypertension, cardiovascular disease and many cancers.
As we age, we naturally lose muscle mass (age-related sarcopenia). However, training with weights can mitigate and even reverse this to a degree. Weight training also applies force to our bones (bone loading), in response to which our bones will become stronger (more dense). Maintaining strong bones becomes ever more essential as we age, mitigating a natural reduction in bone density (osteopenia/osteoporosis), and thereby reducing the risk of fractures.
Resistance training also helps us manage our weight in several ways: (1) the practice of lifting and moving weight burns calories in itself; (2) it drives our metabolism, speeding it up for up to two hours after exercise; (3) muscle is metabolically active tissue, meaning it has a requirement to burn calories just to keep itself alive. This means that more muscle burns more calories 24 hours a day, even when completely at rest.
What do we need to do to increase our muscle mass?
Muscle mass is built in three ways: (1) progressive overload; (2) eccentric ‘muscle damage’; (3) metabolic training. Focusing on the most commonly used method, progressive overload: we build muscle mass by gradulally and progressively subjecting our muscles to more load, be that heavier weight or more repetitions. In addition to the direct stimulus of the muscles, we must combine this with appropriate diet (especially increased protein intake), good hydration and sufficient sleep.
Learn more!
Podcast by Dr Rangan Chatterjee talking to the author of the book Forever Strong Dr Gabrielle Lyon, on the benefits of having more muscle for longevity and general health.
Interested in Jane’s masterclasses?
Please email Jane j@janem.co.uk if you are interested in attending one of her future Pilates masterclasses. Jane’s masterclasses are suitable for both the general public and other Pilates/fitness instructors.
Jane Mackenzie’s Pilates classes in Folkestone, Hythe and Sellindge, one-to-one and online.
Jane’s advanced masterclasses are suited to those who already practice Pilates and have reasonable baseline fitness.
In contrast, Jane’s regular Pilates classes are suited to all ability and fitness levels, as Jane provides different exercise variations during class, so they everybody can exercise safely at a level suitable to them.
Why not browse Jane’s website, and find a Pilates class with her that suits you? Begin or renew your journey towards a fitter, healthier, more active you today!
Jane on WhatsApp
