Will Pilates, barre, strength training, and increasing your step count be sufficient to give you a "snatched" body quickly? Yes, the TikTokers say.
Natalie Rose, @natalieroseuk, a Pilates and barre instructor based in the U.K. and the creator of the online Body by Barre Studio, popularised the 3-2-8 workout in late 2022 after a brief Tiktok video teaser garnered over 1.4 million views.
She captioned a six-second Tikok video with 2.9 million views, "My not-so-secret method that will leave you feeling snatched and strong," promising outcomes in three months.
According to her Body by Barre website, the fitness guru developed the 3-2-8 approach to assist time-pressed fitness devotees in getting the most out of their workouts in less time. It involves weekly strength training workouts, low-impact Pilates or barre workouts, and averaging 8,000 steps per day. It is more of a workout plan or schedule than a specific exercise. Rose claims the approach has some advantages, such as diminished inflammation, control over period cycles, and weight loss.
On TikTok, the search term "328 pilates" has had over 3.3 million views, with thousands of videos of users praising its advantages. Yet what do authorities say?
The 3-2-8 Barre Pilates Workout Plan: What Is It?
Rose shared a follow-up video on TikTok describing the 3-2-8 barre Pilates method in detail after her first video went viral. You are expected to walk an average of 8,000 steps daily and complete three weighted workouts, two low-impact Pilates or barre workouts, and three weighted workouts each week.
Rose advises sticking with the plan for three months to get the most out of it.
More information from Rose is as follows:
You want to do a full-body strength training workout on the "weighted workout days." But you can break it into upper, lower, and full-body days.
You want to progressively overload the intensity of those weighted workouts (adding more weight to your exercises) at least every four to six weeks.
The two low-impact Pilates or barre workouts per week are active recovery days. Do an at-home Pilates or barre workout. She claims these workouts boast many benefits, including reduced inflammation, improved flexibility, and core strengthening. She says they also assist with lymphatic drainage, which (per Rose) is great for those days you are on your period and dealing with bloating.
She says that taking an average of 8,000 steps per day will help you burn an extra 300 calories per day.
What Personal Trainers and Medical Experts Think About the 3-2-8 Barre Pilates Workout Plan
Nonna Gleyzer, a celebrity trainer and certified Pilates instructor in Beverly Hills, California, endorses the weight training, Pilates, barre-walking combination training method.
The Focus on Muscle-Strengthening Is Good
Weightlifting helps build and tone muscles, Pilates or barre workouts build core strength and flexibility while elongating the muscles, and cardio builds up stamina and supports metabolism, Gleyzer says. She says the three methods can be combined, "allowing the body to be targeted in a different way without reaching a plateau."
This emphasis on muscle strengthening has many advantages, says Elizabeth C. Gardner, MD, associate professor of orthopedic surgery and sports medicine at Yale Medicine in New Haven, Connecticut.
While Pilates and barre are low-impact exercises (meaning the movements don't put a lot of pressure on the joints), they do emphasize balance, mobility, and endurance strength (building your capacity to hold body positions for a while or to perform a resistance exercise in a slow, controlled manner), according to the expert. These exercises are a great complement to strength training or high-impact cardiovascular exercise.
It should provide you with the necessary cardio.
According to Gardner, the plan leaves a lot of details up to whoever is implementing it to figure out (like length, pace, and overall intensity of the workouts). In the end, she says, various distinct workouts and exercise regimens can be incorporated into the 3-2-8 format.
This means that you will be in charge of selecting workouts that fit within those parameters if you want the exercise to be effective and count towards the advised amount of activity, which is 150 minutes of moderate-intensity exercise and two days of muscle-strengthening activity, according to the most recent Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services (HHS).
She says about the plan: "It doesn't necessarily contain the moderate intensity cardiovascular exercise that we know to be crucial for optimum health."
According to Gardner, you should feel slightly out of breath while engaging in moderate-intensity aerobics. You should be able to talk, but you'll find it much harder than sitting down or taking a stroll.
You might be reaching the HHS physical activity standards if your daily steps come from brisk walking, jogging, or another moderate-intensity exercise. Yet that isn't a requirement of the plan.
According to her, a barre or Pilates workout may count if the tempo and intensity are high enough, but others need to. Similarly, if your strength training exercises include cardio (such as a HIIT session), those could assist you in meeting your requirement for aerobic activity. However, Gardner emphasizes that not all strength training exercises will.
Be Wary of the Plan's Claims to Enhance Lymphatic Drainage and Control Your Cycle
Gardner asserts that Rose's statements that the exercise technique helps to reduce inflammation are true. She notes that controlled stretches can increase flexibility and lower inflammation in the muscles and soft tissues that develop during greater impact activity.
The intensity and duration of the workouts you choose, as well as (in a large sense) your nutrition, will ultimately determine how much weight you lose, in addition to whether or not you follow the 3-2-8 rules, adds Gardner.
Gardner is more dubious about the other claims about controlling the menstrual cycle and lymphatic drainage. She says I can't comment on lymphatic drainage and period regulation because I haven't heard anything about those topics.
Who Should Attempt the 3-2-8 Exercise Plan (and Who Shouldn't)?
The 3-2-8 workout is an excellent framework for everyone, from beginners to experienced workouts, as the training plan doesn't always prescribe specific exercises. The focus on strength training, regular daily exercise, and active recovery is a fantastic structure, according to Dr. Gardner, and it can change as a person's conditioning improves.
Nonetheless, if you're starting with exercise or returning to it after a long gap, remember to gently into it.
Gleyzer says, "Start gently and carefully at the beginning, then build intensity as you get stronger.
Jacqueline "J.T." Lloyd, a certified Pilates instructor and ISSA personal trainer located in Los Angeles who instructs online programs for The Pilates Class, adds, "And always listen to your body.
If you are a newbie and have never worked out with weights, she advises starting with lesser weights and gradually working your way up to a stronger resistance. Watch training videos online from reliable sources, enroll in a class, or, if it's an option, think about scheduling some time (even just a session or two) with a personal trainer to learn the fundamentals. This will help you learn perfect form and reduce your chance of injury.
Gardner advises speaking with your doctor first if you have any heart, lung, or other medical conditions that make it difficult for you to exercise properly. Those expecting should see their doctors before beginning or changing their fitness regimens.
The 3-2-8 Barre Pilates Exercise in Summary
Experts recommend the 3-2-8 Barre Pilates routine as being healthy for your physique.
"It is a useful framework for assisting people in organizing and scheduling their weekly workouts. According to Gardner, strength training and active recovery days are crucial, particularly as we age.
But if you haven't made time for this before or in a while, Lloyd warns, it could feel like many workouts to add to your schedule. Everyone who begins the program, Lloyd advises, should strive to commit to hitting those days, but they should also pay attention to their bodies demands and not be too hard on themselves. If you must, take it easy on the active recovery days.
She claims you could only require a thorough stretch or a 30-minute yoga practice. Nonetheless, continue to move your body daily and work on making time for exercise a habit. This can be a highly effective way to start living an active lifestyle.
If you're following this plan, assess if you get the suggested 150 minutes per week of moderate-intensity cardiovascular exercise. Aerobic exercise is crucial.
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