In-depth guides written by our trainers on reformer Pilates, fitness, group classes, nutrition, recovery and life in Maltepe–Dragos.
What is HIIT training and how should it be dosed? The benefits, the risks, how it differs from tabata, a 32-minute sample session and a gradual entry plan for beginners.
The benefits of indoor cycling, realistic calorie expectations, correct bike setup and the most common technical mistakes. A practical guide to your first class at the O'Ride studio.
The differences between styles of yoga: how hatha, vinyasa, yin and power yoga differ and who each one suits. With a comparison table and sample weekly schedules.
What is mat Pilates and what are its six core principles? How it differs from the Reformer, the basic movements, and a safe 20-minute routine you can do at home.
Pilates for office workers: what long hours of sitting do to the body, what the reformer contributes, planning that fits a busy calendar and tips you can apply at your desk.
Reformer Pilates for men: how it complements weight training, which limitations it targets, and what it contributes sport by sport. A guide for athletes.
What is a first reformer Pilates class like? What to wear, which exercises you do, how you feel the next day. A step-by-step guide to the trial session.
When can you start Pilates after giving birth? Diastasis recti, pelvic floor recovery and a gradual return plan built with your doctor’s approval.
Reformer Pilates in pregnancy: doctor’s approval, position choices by trimester, movements to avoid and the role of pelvic floor work.
Reformer Pilates and a herniated disc: why physician approval is essential, how to maintain a neutral spine and how to build a progressive program. A guide from a physiotherapist's perspective.
How does the reformer Pilates machine work? The carriage, spring colors, footbar, shoulder blocks, straps and jump board explained one by one, along with the logic behind the settings.
How many days a week should you do reformer Pilates? Frequency plans for beginner, intermediate and advanced levels, the logic of recovery and suggestions for mixed programs.
