Frequently asked questions
The Bar Methodでは、「プラトー（停滞期）」になることはありますか？
ハムストリングがとても硬いです。それでもできますか？
バー・メソッド・タックとはなんしょうか？
「バー・メソッド・タック」とは、ウェイトワークや筋肉アイソレーションの際に、背骨をニュートラルな状態に保つスタンスのことです。
このスタンスでは、背中の上部（肩の筋肉群）、体幹（腹筋）、背骨の下（大殿筋）の3つのコアマッスルを使います。
「バー・メソッド・タック」によって、これらの筋肉群が常に働き、生徒の背骨を保護し、エクササイズの効果を高めます。
クラスではどれくらいのカロリーを消費できますか？
生徒のほとんどは、1回のクラスで200～500キロカロリーを消費し、ワークアウト後もその激しい筋肉運動により、数時間は更にカロリーを消費し続けます。
どれくらいカロリーが消費されるかは、体重、フィットネスレベル、年齢、これまでの原料パターン、クラス中のハードワーク度合いなど、さまざまな要因によって異なります。
The Bar Methodはどのくらいの頻度で通うべきでしょうか？
研究によると、週3～5回の運動から最高の結果が得られることがわかっています。
The Bar Methodは関節に負担をかけず安全なので、他のトレーニングとは異なり週6日まで行うことができ、筋肉が回復するのに十分な時間を確保することができます。
生徒の皆さんには自分の身体の声を聴きながら、自分に合った頻度を見つけるようアドバイスしています。
自分自身が強くなり、自信を持てるようになったと感じ始めたら、その頻度は良いレベルです。疲労を感じ始めたら、その頻度はやりすぎでしょう。自分に合った頻度というのは、生活の中で他に何を行っているか、にも影響されます。1日10時間働き、睡眠時間が少ないのであれば、週3日レッスンを受けてみてどう感じるか試してみると良いかもしれません。
The Bar Methodを他のエクササイズと組み合わせて行うことはできますか？
The Bar Methodは有酸素運動ですか？
The Bar Methodは減量に役立ちますか？
The Bar Methodのエクササイズフォーミュラは、筋肉を強化しながら体重を最大限に減らせるように特別にデザインされています。
The Bar Methodに定期的に通っている生徒のほとんどは、時に数か月のうちに、よりスリムに、より軽くなっています。
その結果が、お客様をリピートさせているのです。
The Bar Methodがこれほど効果的な理由の一つは、最もカロリーを消費する大きな筋肉群（脚と大殿筋）を意図的にターゲットにし、激しいペースで鍛え続けるからです。
この、筋力トレーニングとスタミナ増強の組み合わせにより、クラス受講中の瞬間瞬間でエネルギー消費量を加速させています。
次に、The Bar Methodは筋繊維の密度を高め、一日中カロリーを消費しやすい身体を作ります。
最後に、The Bar Methodは、引き締まった筋肉とリフトアップされた筋肉という短期間で目に見える結果を出すため、生徒たちはモチベーションを維持し、自分の身体が変化していくことに大きな喜びを感じることができます。これは、通い続け、健康的なライフスタイルを維持する大きな動機付けとなります。
Is The Bar Method for men?
While you will see many women in a typical Bar Method studio, we have many male clients who love the workout as well! There are some incredible benefits of barre for men, including increased flexibility, improved core strength, and enhanced endurance. It’s non-impact, safe for the joints and a great cross-training workout for many other sports and activities. We encourage and welcome male clients to try The Bar Method!
Injuries or Medical Conditions
Exercise Headaches
Exercise headaches are a common medical phenomenon. They're usually caused by vassal dilation in the temporal arteries during intense exertion. We recommend that you discuss your headaches with your doctor and ask him or her about medications and other courses of treatment that could help.
Lupus
The National Institutes of Health calls exercise “so important” for those with lupus because “too much rest can be harmful to muscles, bones and joints.” The NIH’s patient handout also says that exercise “can help you feel better, both mentally and physically.” Over the years Bar Method students with lupus have reported that their affected joints feel better after their Bar Method classes. Most of all these students have talked about overall increased well-being. All this said, check with your doctor before starting The Bar Method or any other exercise program.
Hip Injury
Hip sensitivity can arise from many causes, among them years of running or dancing, inherent hip tightness, or simply being out of shape. The Bar Method workout features protections against overuse of your hip-flexors combined with non-impact core strengthening to stabilize and protect your hip joints. Inform your instructor if you have sensitive hip-flexors and they will provide you with modifications that will allow you to workout comfortable. Additionally, the work you’re doing to strengthen your quads and abdominals will contribute to the health of your hips in the long run.
Varicose Veins
Doctors say that exercise is the best therapy for varicose veins. Getting the heart pumping helps send blood through the veins and discourages the pooling that's the cause of the condition. The Bar Method has helped fade veins in some students. Its “round-back” exercise, which works the legs upside down, is especially good therapy for varicose veins since it allows gravity to draw the blood from your legs and back to your heart. Before you begin an exercise program, get your doctor’s okay to exercise. Then stick with the routine for at least six weeks if you can. Improving your fitness levels and getting stronger might help to alleviate your discomfort.
Back Conditions
The Bar Method is based in part on rehabilitative back therapy and has helped countless people to free themselves of back pain. The Bar Method’s exercises work because they “rewire” the connection between the core muscles and the limbs. The standing seat exercise, for example, teaches you to keep your spine stable while using your glutes, thereby teaching your body to move from the hips, not the lower back. The Bar Method also frees up your lower back muscles by gently stretching them throughout the class
IT Band Syndrome
IT Band (ilio-tibial band) Syndrome is a painful condition that occurs when a hip muscle called the “TFL” tightens up from running or overuse in general. The Bar Method strengthens and stretches this muscle, thereby allowing it to release and calm down. In the meantime, if you have IT band syndrome, ask your instructor how best to modify in class to facilitate the healing process.
Pregnant or Post Natal
How Do I Begin Taking The Bar Method When I’m Pregnant?
First, bring a note from your doctor stating that you can safely participate in strengthening and stretching exercise classes while you are pregnant.
If you’ve never exercised at The Bar Method, we recommend that you take several Bar Online Pre-Natal classes so that your body gently becomes accustomed to the exercises and deep muscle work (while it’s already undergoing lots of other changes due to your growing belly). After you’re familiar with the class, it will be easier to start taking regular beginner or mixed class.
How do I modify the class when I’m pregnant?
There are several modifications that we recommend for pregnant clients, including:
Stall-bar stretch:
Skip the stretch on the stall bar, which students usually perform before and after class, so as not to over-stretch your internal organs.
"Cobra" or "counter-stretch":
Do a “cat stretch” on your hands and knees instead of “cobra stretch”
Thigh stretch:
During thigh stretch series, do not take the option to do a split (due to hormonal changes, pregnant students are more flexible in their hips so it’s important to stretch gently). Instead, stick with the “hamstring stretch” position.
How do I modify the class when I’m 20 weeks or more into my pregnancy?
Continue to use the modifications above, and add the following ones:
One-weight lifts:
For one-weight lifts, work with your back at less of a forward angle or hold onto the bar for balance.
Pushups:
You can do pushups against the bar with your heels up or down.
Stretch at the bar:
Do stretch at the bar in a kneeling position.
Seat-work:
For seat-work, replace the “fold-over” and “arabesque” exercises with “standing seat” or “diagonal seat.”
Round-back:
In round-back, place three or four riser mats under your large exercise mat (your instructor will give them to you). Lean on the risers so that your spine is at no more than 45 degrees back. The risers allow you to gently stretch your lower back and work your lower abs at the same time. This position
will keep the weight of your uterus from tiling back onto major blood vessels. Hold onto a strap over the arch of your extended foot.
Flat-back:
In flat-back, keep one or both of your feet on the floor if you feel uncomfortable lifting both at the same time.
Curl:
In curl, lean on three or four “riser” mats as you did during “round-back.” Substitute both versions of “clam” and “low curl with one or both legs up” with any of the other curl exercises that are taught with both feet on the floor. Start and stop as needed during the curl section.
Stretches after curl:
During the stretches after curl, do the sitting “mermaid stretch” (shown) in place of the prone back stretch. Sit up with both knees bent to one side. Lift your opposite arm and gently lean your torso sideways towards your feet
Back-dancing:
Modify “back-dancing” by kneeling in front of the bar and holding onto it rather than lying down.
Final stretch:
In the final stretch, replace butterfly stretch with a half lotus stretch. During the “strap stretch,” sit up and place one foot in the strap. Place your other leg with a bent knee on the floor for stability.
