Pilates, a workout method developed in the 1920s by Joseph Pilates, has evolved from a rehabilitation technique for dancers into a popular fitness regime. While traditionally not viewed as a primary weight-loss tool, Pilates offers a range of benefits that can contribute to weight management when combined with other healthy habits. This article explores the effectiveness of Pilates for weight loss, the science behind it, and how to make the most of Pilates in achieving your weight loss goals.
Introduction to Pilates
Pilates is a whole-body workout that emphasizes precise movements, controlled breathing, and muscle engagement. It improves strength, balance, flexibility, and posture. Pilates focuses on core strength, stability, and body awareness. There are different styles of Pilates, including mat Pilates, which is done on the floor using bodyweight for resistance, and reformer Pilates, which uses a machine with springs to provide resistance.
How Pilates Changes Your Body
Pilates can lead to improved posture, muscle tone, and a toned core area. Pilates activates many small accessory muscles that you may not have been working as much in other types of exercise. As you begin to use those muscles, you may notice more definition. This is part of what creates what has been dubbed by some as the “Pilates body.”
Building Lean Muscle Mass
Pilates helps build lean muscle mass, which can increase our Basal Metabolic Rate (BMR). BMR refers to the number of calories we burn while at rest. The more lean muscle tissue a person has, the more calories they require to keep tissue primed and fed. Therefore, the more muscle people have, the more calories their bodies burn while at rest.
Core Strength and Stability
Pilates is core strength training. Pilates teaches you how to engage your muscles correctly, which will lend to increased activation during core exercises and lead to [the appearance of a] 'tighter tummy.' Pilates will teach you how to use your core to stabilize so you can move your limbs and spine in any way without injury.
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Flexibility and Posture
Pilates focuses on posture which is great for anyone who works at a desk or has a driving job. Pilates can definitely help you lose weight, but it may not be the most effective method of weight loss.
The Science Behind Pilates and Weight Loss
While Pilates may not burn as many calories as high-intensity cardio exercises, it can still play a significant role in weight loss.
Research Findings
A meta-analysis of 11 randomized controlled trials published in Frontiers in Physiology in 2021 found that Pilates dramatically reduced body weight and body fat percentage in adults with overweight or obesity. The longer the person practiced Pilates, the bigger the weight loss.
A 2017 study observed 37 overweight or obese women ages 30 to 50. The researchers found that practicing Pilates for eight weeks was effective for:
- Weight loss
- Lowering BMI
- Toning the waist
- Decreasing abdomen and hip circumference
Another 2015 study observed postmenopausal women aged 59 to 66 years old. It found that 12 weeks of practicing mat Pilates resulted in no change in body composition.
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Calorie Expenditure
The amount of calories you will burn in Pilates depends on your current weight, if you’re doing a mat or reformer class, and the level of difficulty of the class. If your goal is to lose weight, you may want to try cardio exercise such as walking, running, or cycling, in addition to Pilates.
Systematic Review and Meta-Analysis
A systematic review and meta-analysis evaluated the efficacy of Pilates in improving body weight and body composition in adults with overweight or obesity. The analyses combined 11 studies involving a total of 393 adults with overweight or obesity (90 men and 303 women). Overall results revealed that Pilates leads to a significant decrease in body weight, BMI, and body fat percentage.
Types of Pilates for Weight Loss
The type of Pilates you do - mat or reformer - influences how many calories you burn, and there are other differences that can help you understand where Pilates fits into your weight loss plan too.
Mat Pilates
Mat Pilates moves for weight loss place a stronger focus on building core strength. Movements are repetitive and can be aerobically challenging, especially when performed for a longer duration. Mat pilates focuses on using body weight as resistance, but additional weight (like light dumbbells) can be added.
Reformer Pilates
Reformer pilates for weight loss is dynamic, including weights and weight resistance (reformer) machines. Because reformer pilates includes intense, rhythmic aerobic movement of the entire body, more calories are expended. Adding more weight to Pilates exercises encourages more lean muscle growth and can better activate your metabolism.
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Hybrid Pilates
FS8 studios combine reformer and mat pilates exercises, using a variety of exercise equipment to make classes dynamic, fun and never boring.
Maximizing Weight Loss with Pilates
To improve weight loss results and muscle growth, it is recommended to do Pilates exercises for weight loss at least 3 times per week.
Combining Pilates with Other Exercises
Bell recommends a mix of Pilates and strength training for the best results. If you’re really looking to lose weight, specifically, weightlifting is a key component to add to your routine. Alternate Pilates with strength training and other forms of cardio exercise such as walking, swimming, running, or cycling.
Diet and Nutrition
To lose weight, your body needs to be in a calorie deficit, which means burning more calories than you consume each day. Eat healthy meals and snacks with lean protein, vegetables, fruits, and whole grains.
Lifestyle Habits
Remember the above study only included reformer pilates for weight loss. At FS8 we have a range of workouts that can benefit you, no matter where you are on your pilates and weight loss journey.
The Mental and Physical Benefits of Pilates
There are a lot of things to love about Pilates. The best part about Pilates is that it makes you better at any other form of movement you want to do: running, cycling, weightlifting, etc.
Cardiorespiratory Fitness
Pilates sessions consistently improve cardiorespiratory fitness, body composition, and functional fitness. While Pilates isn’t a traditional cardio exercise, the impact it can have on cardiorespiratory fitness is still measurable.
Mental Well-being
Many forms of movement can be beneficial for your mental well-being and Pilates is no exception. The mindful nature of Pilates helps reduce stress and anxiety, enhancing mental clarity and promoting relaxation.
Injury Rehabilitation
There’s also promising research from 2015 that showed that Pilates may be effective for chronic low back pain management and other injury rehabilitation.
Tips for Starting Pilates
Here are some tips if you're thinking about starting Pilates:
- Talk to your doctor.
- Find a qualified instructor.
- Begin slowly.
- Choose a mat or reformer.
- Consider your needs and budget.
Who Can Do Pilates?
Pilates suits all fitness levels, offering a variety of exercises and stretches that use your body weight or equipment. Talk to your doctor before starting a new fitness program, especially if you:
- Have had recent surgery
- Are pregnant
- Are a man 45 years or older or a woman 55 years or older
- Have a health issue such as heart disease
- Have an injury to your bones, joints, ligaments, tendons, or muscles
- Haven't exercised recently
- Are overweight or obese
Pilates Equipment
You could use different types of equipment in your Pilates workout, including:
- Resistance bands
- A reformer
- Foam rollers
- Barrels
- Bars
- A mat or blanket
- Pilates machine
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