Solidcore has emerged as a popular fitness method, drawing attention for its challenging workouts and transformative results. It is a high-intensity, low-impact workout inspired by Lagree but not officially part of the Lagree Fitness method. This article delves into the details of Solidcore, exploring its benefits, what to expect in a class, and real-life experiences of individuals who have embraced this fitness regimen.
Introduction to Solidcore
Solidcore is a workout system is known for being even more intense. Like Lagree, Solidcore uses a reformer-style machine, but its workouts are typically faster-paced and emphasize muscle engagement through short bursts of intense activity. Solidcore’s secret: the Megaformer Pilates machine. Solidcore is designed to challenge the body in a different way, pushing participants to their limits with short intervals of effort followed by brief recovery periods.
Key Features and Benefits of Solidcore
Solidcore classes are packed of full-body strength exercises that help you become the strongest version of yourself. Here are some of the key features and benefits of Solidcore:
- High-Intensity: Solidcore focuses on high-intensity movements with short recovery periods, pushing participants to burn fat and build muscle quickly.
- Muscle Targeting: Like Lagree, Solidcore works all major muscle groups, but it tends to focus more on creating quick, powerful muscle contractions.
- Quick Movements: Solidcore’s movements are faster than those of Lagree, which can increase the overall intensity and calorie burn.
- Muscle Failure: The goal of any [solidcore] class is to reach the controlled stage of muscle failure. Exercises in this Pilates-inspired reformer workout class target the type 1, slow twitch muscle fibers - when these are being broken down, the impulses that fire throughout the nervous system cause the muscle to twitch and shake.
The Science Behind Muscle Failure
The process of muscle failure in Solidcore involves several stages:
- The first stage of muscle failure is the “burning” sensation when muscles start to experience discomfort
- The micro-tears of the muscle make it more difficult to execute reps
- This helps reach the second stage of muscle failure - the shakes
The breaking down of muscle fibers then results in muscle repairment and growth. New protein strands are created to repair or create brand new muscle fibers - this process is how muscles increase in size and strength. Moving slowly in class helps the muscles undergo more metabolic work per second - this helps create tension in the muscle. Tension is key for helping reach that second stage of muscle failure. One of the best benefits of working out is the post-exercise oxygen consumption, or “afterburn” effect. Your body continues to expend calories at an elevated rate even after the workout is finished. This is due to the energy required to repair and recover muscles post-exercise.
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Mental Health Advantages of Solidcore
Fitness and emotional wellbeing go hand-in-hand under the blue lights. Endorphins are released in the body during a workout like [solidcore]. These hormones are opioids that occur naturally in the body, and they help diminish the perception of pain and experience a form of euphoria. Muscle memory can be key in promoting this hormone release. The more you attend class, the more your brain remembers certain exercises’ movements and tasks. With less brain power needed to start the exercise, the speed of the endorphin response takes less time. Strength training workouts also heighten levels of neurotrophin BDNF - these encourage the growth of neurons that spark creativity and new ideas. One of the [solidcore] benefits is a more restorative and deeper sleep. The most effective form of recovery is sleep, so enjoy those zzz’s and let those muscles repair and rebuild.
Low Impact, High Sweat
Exercises performed in a [solidcore] class are considered low-impact exercises that won’t cause excessive strain on your joints or connective tissues. This makes [solidcore] a great place for anyone looking to workout after recovering from injury and suitable for all ages and body types. [solidcore] is here for you every step of the way of your maternity journey. Whether you’re looking for prenatal fitness classes or postpartum strength training - we are here to support your fitness journey during and after pregnancy.
What to Expect in a Solidcore Class
Solidcore classes are known for their intensity. Here’s a breakdown of what you can expect during a class:
- Warm-Up: Like Lagree, Solidcore starts with a gentle warm-up, but the intensity quickly ramps up.
- High-Intensity Intervals: Expect quick bursts of exercises targeting different muscle groups, followed by short recovery periods.
- Megaformer Use: You’ll use a reformer-style machine throughout the class, focusing on short, explosive movements.
- Cool Down: Solidcore includes a brief cool-down to allow muscles to recover after the intense workout.
A typical Solidcore workout includes 25 different Pilates-inspired exercises, including lunges, planks, and squats. At the start of the 50-minute class, the coach will guide you through a warm-up focused on core exercises. The workout progresses by focusing on one muscle group at a time, such as core, right leg, obliques (left to right), left leg, and upper body. You’ll methodically perform multiple exercises targeting the same muscle group back-to-back before moving on to the next.
Real-Life Experiences and Results
Many individuals have shared their experiences with Solidcore, highlighting the physical and mental benefits they have gained.
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Anna LaPlaca's One-Month Solidcore Experiment
Anna LaPlaca, an editor at Who What Wear, tried Solidcore classes for a month. She described it as one of the most challenging workouts she had ever done. She attended classes three times a week and noticed significant changes in her body.
- Increased Strength: By class five, the intense soreness mostly subsided, and her muscles were recovering much quicker than before. She was able to take fewer breaks during each movement.
- Improved Running: The strength she was building up in her legs translated to the pavement, shaving off 15 to 20 seconds from her average pace.
- Muscle Toning: By the month's end, she started to see legitimate toning in her core.
Anna loved how effective Solidcore is as a strength-building workout. She appreciated that it was a workout she could fit into her routine without having to redesign her whole life.
Amanda Andrade-Rhoades' 30-Day Solidcore Journey
Amanda Andrade-Rhoades finished her month-long experiment (three times weekly for one month) with the workout, and can without a doubt tell you it was the hardest thing she has done. Yet, she immediately bought a package to continue when her trial ended. After 12 Solidcore classes in a month, she lost four pounds, one inch off her waist, half of an inch off her hips and 1.25 inches from each leg. On average, she burned 681.5 calories per class, according to FitBit.
She also experienced several non-quantifiable benefits:
- More definition and tone in her arms and abs.
- More energy throughout her day.
- Increased consciousness of what she puts into her body.
- Higher confidence in her own strength level.
Francisco Martinez's Transformation
Francisco C. Martinez, a financial planner and attorney, transformed his body through Solidcore and a healthy eating plan.
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- Weight Loss: He lost approximately 40 pounds from his peak weight.
- Improved Health: He became leaner, stronger, and felt more aware of his body.
- Consistent Exercise: He attended Solidcore three to five times a week, which he saw as a community, not a gym.
- Healthy Eating: He avoided processed and low-fat foods, particularly those with added sugars.
Solidcore vs. Other Workouts
Solidcore is often compared to other workouts, such as Lagree, Classical Pilates, and HIIT. Here’s a brief comparison:
Solidcore vs. Lagree
While Solidcore shares similarities with Lagree, such as slow, controlled movements on a resistance-based machine, it has its own unique approach and branding. The key differences are:
- Pace and Intensity: Lagree has a slower pace, while Solidcore is faster-paced with quick bursts of energy.
- Workout Philosophy: Lagree focuses on strength, endurance, flexibility, and cardio, while Solidcore emphasizes high-intensity intervals.
- Recovery Time: Lagree has longer recovery times between exercises, while Solidcore has shorter recovery times.
Solidcore vs. Classical Pilates
Classical Pilates is a mindful training practice that consists of a series of precise, controlled movements targeting all muscle groups (like Solidcore), but it also has more emphasis on posture, functionality, and flexibility.
Solidcore vs. HIIT
Both Solidcore and HIIT are made up of high-intensity exercises, but they achieve intensity in different ways. Solidcore emphasizes continuous time under tension with minimal rest to drive muscles to failure. HIIT consists of short bursts of intense, often high-impact exercises alternated with recovery periods.
Advice for Beginners
For those considering trying Solidcore, here is some advice:
- Start Slow: Going once a week and working up to multiple times a week is a good plan to get used to the class.
- Focus on Form: Proper form is essential in both workouts. Slow, controlled movements in Lagree require focus, while the explosive nature of Solidcore requires careful attention to your posture.
- Consistency is key: Consistency is key for any fitness program.
- Consider Your Fitness Level: I would not try this class if you don't already have a base level of strength built up. I'm no exercise expert, but if I had to advise a friend who was thinking about going to Solidcore, I would say to try it out if you already have a moderate workout routine and you're looking to level up.