Piloxing: when Pilates, boxing and dancing come together

Our culture influences the way we do sport. Piloxing combines the sports of Pilates and boxing with the culture of dancing. The combination of different sports is therefore referred to as a hybrid workout.

What at first glance doesn't really seem to fit together quickly became a new trend in the fitness scene thanks to inventor Viveca Jensen. The Swedish fitness trainer has created a new sport. Starting in Los Angeles in 2009, piloxing has now developed into a real trend sport that is popular all over the world.

This inspiring combination of the two megatrends shows that sport and culture have long been intertwined.

Piloxing is the perfect combination of strength and endurance training and also strengthens your flexibility and mobility. Piloxing also adds variety to your workout.

You train in a group under the guidance of an expert and certified trainer. Piloxing training consists of fast movements. Some movements are performed standing up, other exercises on the mat.

The fact is that you are constantly on the move during the lesson. This makes you work up a good sweat. Piloxing is designed as interval training. This means that the sweat-inducing moves are always followed by short recovery phases. You don't come to a complete rest here, but the intensity of the exertion is lower.

Interval training strengthens the cardiovascular system and your endurance. Piloxing is designed as a full-body workout and therefore strengthens every single muscle in your body - from your head to the tips of your toes.

A Piloxing session is designed to last around 60 minutes. The class starts with a short warm-up program to get the body up to operating temperature. This is important so that the muscles are prepared for the fast movements and the risk of injury is minimized.

The main section consists of various interval blocks that are repeated several times. The main section includes elements from Pilates and boxing, but also classic fitness exercises and dance elements.

One thing is certain: variety is guaranteed. Because it is based on boxing, punches and kicks are an integral part of the Piloxing repertoire. However, balance exercises may also be integrated to strengthen your balance.

After the challenging main part, a cool-down phase concludes the workout. The focus here is on relaxing the muscles and shutting down the body and circulatory system.

Piloxing gloves are a special feature of Piloxing. The gloves are available in different weight classes. Depending on the desired training intensity, a glove is filled with 250 to 600 grams of granules. This means an additional weight of 0.5 to 1.2 kilograms. This additional weight ensures that the muscles on the arms in particular are trained. You can expect to pay around 15 to 20 euros per pair.

There are now five different certified versions of Piloxing:

• Piloxing Knockout
• Piloxing Barre
• Piloxing SPP
• The Mix by Piloxing
• Piloxing Booty & Boot+

Piloxing Knockout is a rigorous cardio and functional training program. It is primarily aimed at endurance. After six rounds, you should literally feel "knocked out". Like a boxer who has been knocked out.

Attention ballerinas: Piloxing Barre combines Piloxing with elements from ballet. This variation therefore primarily promotes flexibility, a sense of equilibrium and balance.

The third variant is called Piloxing SSP and is often regarded as the original variant. The three letters SSP stand for "sleek, sexy, powerful". It is a workout with many elements from dance.

The Mix by Piloxing also integrates many dance elements and aims above all for participants to have fun. It's not about the perfect dance moves, but about having fun while moving.

Piloxing Booty & Boot+ is the perfect workout for a tight butt. Sore muscles in the buttocks and thighs are guaranteed at the beginning.

Tight-fitting, breathable clothing is best for Piloxing, just like you would wear for a workout or Pilates. Just like Pilates, you don't need shoes for Piloxing as the training takes place barefoot. If you don't like training barefoot, it's best to wear non-slip socks. As with Pilates, the equipment also includes a non-slip exercise mat, as some exercises are performed on the floor.

Piloxing gloves are a special feature of Piloxing. The gloves are available in different weight classes. Depending on the desired training intensity, a glove is filled with 250 to 600 grams of granules. This means an additional weight of 0.5 to 1.2 kilograms. This additional weight ensures that the muscles on the arms in particular are trained. You can expect to pay around 15 to 20 euros per pair.

Some sportswomen rely on compression sleeves for their calves. They support the muscles during training, promote blood circulation and improve recovery after exercise, even preventing muscle soreness. While the gloves are an integral part of the equipment, the sleeves are more of a nice-to-have.

Piloxing boosts physical fitness and strengthens endurance, strength, flexibility and balance.

Piloxing also has a mental effect that should not be underestimated. Because the elements from boxing strengthen self-confidence. Of course, the fast kicking and punching movements may be a little overwhelming at first.

But after a while you will enjoy the new body feeling and perhaps get to know a completely different side of yourself during training. Piloxing is also ideal for relieving stress and aggression. As motivating music is usually played during the class, it also creates a good atmosphere.

You will definitely finish the workout with a smile on your face and look forward to the next session. Piloxing is a very effective training format.

As Piloxing basically combines two types of sport, you benefit from both of their advantages. Pilates provides more flexibility, coordination, body control and endurance.

Boxing makes your arms firmer, strengthens and defines the muscles in your back and has very positive effects on your self-esteem. So an hour of piloxing will do something for your body and mind and also make the calories tumble.

Depending on your body weight, intensity and individual training condition, you can burn up to 900 calories in one hour.

Piloxing was designed for women. Of course, Piloxing is interesting for any woman who has done Pilates before. This is because the sport is based on many movements that you are familiar with from Pilates. However, the sport is now also becoming increasingly popular with men. Basically, everyone is welcome!

Piloxing is now part of the regular program in many fitness studios. However, it has now even made its way into popular sports and adult education centers and sports clubs in German-speaking countries have included the sport in their programs.

According to the American Piloxing Association, there are now certified instructors in over 90 countries around the world. Of course, there are now also DVDs and online videos with great Piloxing workouts for training at home.

Anyone who has previously boxed is also an ideal candidate to try out piloxing. However, anyone who would like to try out a new sport and add variety to their own training is welcome.