During World War I, Joseph Pilates developed Pilates to rehabilitate wounded soldiers. After bringing his method to the United States in 1923, Pilates spent years refining it.
Pilates may help you:
- Strengthen muscles and increase endurance
- Improve posture and flexibility
- Promote a better sense of balance
- Resulting in a decrease in joint pain
Pilates emphasizes small movements, requiring stabilizing back and core muscles. Controlled breathing is used to initiate a contraction of the core muscles at the start of each exercise. A mat or specialized equipment can be used for Pilates. To provide resistance, the equipment only relies on springs, levers, and your own body weight.
Does Pilates help you lose weight?
Pilates is a low-impact exercise that is popular today. It improves posture, tones up muscles, and builds lean muscle.
You can maintain a healthy weight and improve your health by exercising like Pilates.
It should be noted, however, that Pilates is not as effective as other cardio exercises, such as running, swimming, or cycling, when it comes to weight loss. The reason is that traditional mat Pilates burns fewer calories than other cardio exercises.
Taking Pilates classes regularly may make you more likely to stick to your fitness routine. Maintaining a healthy lifestyle will also be more manageable.
Combining Pilates with other forms of exercise and a healthy diet can help you lose weight. Activities such as brisk walking, swimming, running, and cycling should be alternated with Pilates and strength training.
Here are some benefits of Pilates and how it can help you lose weight.
Research findings: what do they suggest?
There is mixed research on Pilates for weight loss.
Researchers found 37 overweight or obese women between the ages of 30 and 50 in a study conducted in 2017. After eight weeks of Pilates practice, researchers found that:
- Loss of weight
- BMI reduction
- Waist-toning
- Abdominal and hip circumferences are reduced
However, lean body mass (body fat weight subtracted from total body weight) did not change.
During this time, other groups did not exercise.
Women 59-66 years of age were studied in another study conducted in 2015. Body composition did not change after 12 weeks of mat Pilates practice.
It was noted that the participants significantly improved the strength of their abdominals, upper arms, and lower limbs. Since the women in the study did not alter their diets, researchers believe there was no change in body composition.
Pilates may also be effective for managing chronic back pain and rehabilitating other injuries, according to another research in 2015. But more studies are needed.
Without a doctor's permission, you should not practice Pilates if you are injured or in pain.
Do Pilates exercises burn calories?
If you are doing a mat or reformer class, you will burn calories depending on your weight and difficulty level.
Approximately 175 calories are burned in a 50-minute Pilates mat class at a beginner level for someone who weighs 150 pounds. About 254 calories are burned during a 50-minute advanced exercise class.
Any Pilates workout that raises your heart rate, such as a Pilates reformer class, will burn more calories.
What is the effect of calories on weight loss?
It takes about 3,500 calories to lose 1 pound.
Along with Pilates, you may want to consider cardio exercises such as walking, running, or cycling if you want to lose weight. Consume lean protein, whole grains, fruits, and vegetables as a healthy diet.
How often should you do Pilates as a beginner?
The most effective way to experience all the benefits of Pilates is to practice 2 to 3 times per week if you are just beginning it.
If you're looking for a more advanced Pilates class, you can try Pilates reformer classes or combinations such as Yogalates (yoga and Pilates.) or Piloxing (Pilates and boxing.)
A traditional Pilates mat class burns fewer calories than a full-body Pilates class.
For best results, combine these classes a few times a week if you plan on losing weight. Exercises like Pilates, strength training (with weights), and cardio can also be alternated with Pilates classes.
Toning your muscles and losing weight can be accomplished by combining Pilates with cardio exercise, strength training, and a healthy diet.
The Pilates effect - What does it entail?
Pilates is believed to positively affect posture, muscle tone, and the musculature of the core.
Consequently, this "effect" may give the impression that you've lost weight. Even if you haven't lost weight, you may look more fit if you have gained or toned muscles.
The Differences between Pilates and Yoga and Which is Right for You?
PiYo, Pilates, yoga, and Yogilates. How do you choose between all these workouts? There has been a significant evolution in Pilates and yoga in recent years. Almost everyone can find something they like in gyms and studios worldwide.
A low-impact workout like yoga or Pilates requires you to use your body weight for resistance. There are many benefits to be gained. Increasing overall health through both activities leads to a higher quality of life.
Exercise requires a proper form, as with anything else. There must be modifications made for those who have physical limitations.
There are many benefits to yoga and Pilates. An instructor may be able to recommend what's best for you, depending on your health condition.
The spine, hips, and wrists require substantial flexibility and mobility for many forms of yoga. Some poses can be modified, but completing them in more advanced classes may be challenging if you have severe limitations or pain.
Restorative yoga, acro yoga, and chair yoga are some of the different styles of yoga. It is imperative to figure out what works for your body.
As a result of its low-impact exercises and subtle movements, Pilates is a beneficial exercise for older adults or those recovering from injuries. Various forms of Pilates exist. There is a significant difference in the equipment used between them.
The movements in an equipment-based class are similar to those in a mat class but with more resistance. For those with decreased mobility or poor core strength, mat Pilates can be more challenging.
Some forms of Pilates require equipment access, and some are expensive. For Pilates to not cause injuries, the exercises must be taught and performed correctly, as with yoga.
