What is Karve?
Karve is a unique, interval-training based class based off the original work of the Lotte Berk Method and Callanetics. The system is designed to lean the body, burn fat, and develop the physique of a dancer: long, lean muscles that are strong, yet flexible. All major muscle groups are worked in a one-hour class of carefully designed strengthening, and orthopedic stretching techniques.
Similar studios in states all over the east coast and California are widely popular. Kendra created Karve and brought it to Arizona after being inspired at one of these studios in San Francisco called “The Dailey Method”. Kendra trained rigorously with Jill Dailey to perfect her teaching skills and now offers this incredibly effective technique under the name “Karve” exclusively to Arizonans.
What do you do in a Karve class?
Each class begins with a warm up followed by upper body exercises to tighten the upper arms and shoulders using light weights, plank, and push up variations. The class then moves to the bar for thigh work, seat and hamstring work, with deep, releasing stretch segments that complement each intense section. The focus then moves purely to the abdominals, training the abdominals to draw inward, thus tightening and reducing your waistline. The ballet bar is valuable in different positions of abdominal work with the help of straps, balls and varying positions against the wall and floor.
The entire class is set to lively and flowing music which helps to inspire, focus, motivate, and finally relax the student throughout the hour. Although many of the movements are ballet-inspired, there are no choreographed sequences, and grace is not required to enjoy this class! Your instructors will guide you through the movements to ensure that your posture, alignment and form are correct for optimal results.
Can I lose weight doing Karve?
Yes! But more importantly, you will lose body size. Weight is only a small element to increasing fitness. Muscle is denser than fat, and in order to burn fat, you need muscle. By attending Karve classes consistently, your muscles will become more efficient at burning fat, and your body will get firmer and tighter. Even if your overall weight loss does not sharply decrease, your body measurements most surely will.
How is Karve different from other fitness studio programs?
The class is non-impact yet weight-bearing, which gives you the most efficient method to exercise, with reduced risk for injury. Unlike a mainstream cardio or conditioning class, you receive individual attention and constant encouragement, without jumping, bouncing, or jarring movements. For people who have little time, Karve is the perfect workout to tighten and lean out the body from head to toe.
How often should I take Karve classes?
To see significant change in your body, you should attend class 3 to 5 times per week. If you are doing other forms of activity, 2 to 3 times per week will keep your body “Karved”. If you are consistent with your attendance you will see a marked difference in your body in 6 weeks. Many clients who have achieved their goal physique with Karve continue to maintain their fitness by attending twice per week.
Do I need to be a certain fitness level or age to do Karve?
Anyone from any fitness level or age can benefit from the Karve technique. The class atmosphere is always supportive and non-competitive. Each student can be challenged at their own level without affecting anyone else’s workout. We encourage beginners to stick with the basic modifications, and to rest at any point during the class. As you increase your stamina and fitness level, you will be able to add more advanced variations and complete longer bouts of each section.
My muscles tend to “bulk up” when I work out, will Karve keep my muscles trim?
If you tend to bulk up, Karve is the perfect workout for you. Karve focuses on precise, high repetition movements using very light or no weight at all. After each muscle group is worked, the muscle is then thoroughly stretched in order to lean out the muscle. Areas that are most affected by Karve are the upper thighs, the rear end, the waist, the upper arms and shoulders.
During the initial stage of training, some clients feel that their muscles are fuller and become discouraged. However as they continue their muscles begin to burn away the inter-muscular fat, leaving compact, tight, lifted muscles behind! This process can take a few months to reveal itself, so even when you feel that your body is looking great, it will continue to improve.
I am not very flexible, can I still do Karve?
Yes, in fact Karve is the perfect class to help you increase your flexibility safely. If you have trouble placing your foot on the ballet bar during stretches you can use the stall bar, which has lower bar access for you to use until your flexibility increases. Additional straps can also be used to aide in stretching sections. Because of the alternating strength and stretch format of the class, Karve thoroughly warms your muscles, which allows them to release more effectively during stretching sections.
How are the benefits of Karve different from Yoga?
Yoga can increase muscle stamina and flexibility very effectively using only a mat. However as one gets stronger, the need to challenge muscles further arises. Some yoga moves can even be intimidating to attempt at best, and may not be achievable for all body types. Karve increases muscular challenge by varying strengthening exercises in a way that all clients can attain utilizing ballet bars as leverage. Bars can also help change the angle or range of motion of an exercise.
Why does Karve use a ballet bar?
The ballet bar serves a number of different purposes depending on the exercise performed. It helps to align the body properly for thigh and seatwork, and it provides added leverage in order to get fuller muscle contractions and muscle group targeting. The bar is effective in increasing strength and flexibility and is simple enough for anyone to use.
Can I take class if I’m pregnant?
Yes. Karve is a safe and effective workout for pre and especially post natal care with a few minor exercise modifications. Many clients have continued to take Karve classes throughout their pregnancy, and have seen great improvement in their post-natal physique when resuming classes after child-birth. We do require written consent from your doctor to continue with exercise after you find out you’re pregnant, as well as when you are cleared to resume exercise post-pregnancy. If you have no history of exercise prior to becoming pregnant, we will ask that you wait until after you have your baby to begin an exercise regime.
Can I take class if I’m injured?
Yes, Karve is a very safe form of exercise based on orthopedic strengthening and stretching exercises. Every position and movement emphasizes correct alignment and accuracy of form. Muscles surrounding and supporting your ankles, knees, hips spine and shoulders will be properly stabilized and strengthened. The exercises are designed to increase flexiblility in all of these joints and areas of the body to ensure improved posture, reduced soreness over time, decreased lower back pain, and overall energy increase.
Why does Karve focus so much on the core?
Just as Pilates emphasizes, the core is the “Powerhouse” of the body. Without a strong core, the other body parts cannot move freely or efficiently. Instead, muscles in the lower back, and other major joints take on additional stress to create movement, which results in common injuries, aches and pains. Every movement in Karve emphasizes tightening and engaging the abdominal muscles, even if the primary focus is on another muscle group such as the quadriceps or shoulders.
What do I need to wear to a Karve class?
Wear comfortable, breathable clothing that you can easily move in. Try to refrain from over-sized or baggy clothing that can hinder the instructor’s ability to see your form. Socks are required. And please, no bare midriffs!