Pilates is a low-impact, full-body exercise program. It requires slow and controlled movements, strong core engagement, and deep breathing. It tones the entire body and often helps to mobilize stiff areas and rehab injured ones.
Pilates is used as a form of exercise on its own or in combination with other types of physical activity. Most people turn to Pilates to boost their flexibility or improve their posture. However, it typically is not seen as a weight-loss system.
A common myth is that you need high-intensity training, where you are literally sweating and at maximum effort for the duration of class, in order to lose weight. High-intensity interval training definitely builds muscle and burns fat, but it is not the only option for weight loss.
In this article, we will do a deep dive into what Pilates is, how it trains the body, and whether it can be a tool for weight loss.
What is Pilates?
Pilates is a form of resistance and mobility exercise with a mind-body component. It is low-impact, making it a great option for those with joint issues. Pilates classes vary according to the instructor and the class level, but they all share a similar methodology and approach.
Pilates incorporates different precise, controlled movements that build alignment, stability, and strength. Common Pilates exercises include lunges, planks, leg circles, and rowing.
A core tenet of Pilates is mindful breathing. Every movement is accompanied by deep inhalations and long, audible exhalations. Upon inhalation, students expand the ribcage, and with the exhalation, they bring their ribs inward. This lateral breathing activates the “powerhouse” of your torso and core.
Does Performing Pilates aid in Weight Loss?
Weight loss is a complex topic. There are many factors that contribute to weight loss — diet, types of exercise (intensity, frequency, and duration), hormones, age, stress, genetics, and more.
No one exercise can trump all the other components that affect every person’s lifestyle choices. However, exercise is always a factor in helping people achieve better health and getting closer to, or maintaining, their optimum weight.
Although Pilates does not burn a significant number of calories, research shows that Pilates can aid in weight loss.
- Pubmed published an article that combined 11 studies about 393 overweight and obese adults from around the world who performed Pilates for anywhere from 8 to 24 weeks. Their findings were quite surprising; Pilates was very effective in reducing body weight, body mass index, and body fat percentage. It was also theorized that Pilates may be a more approachable form of movement for overweight and obese people, thereby enhancing the chance of a consistent practice.
- The Journal of Sports Medicine and Physical Fitness studied 37 overweight and obese women who did Pilates for 90 minutes 3 times per week for 8 weeks. Their weight, BMI, fat percentage, waist, abdomen, and hip circumference decreased significantly after training.
- A third study in Turkey studied 49 women who did Pilates for 45 minutes 3 times per week for 12 weeks. One group did just the Pilates regimen, and the second group combined Pilates with a specialized diet for weight loss. Not surprisingly, they found that “Pilates combined with a weight-loss diet has more positive effects on body composition than Pilates alone.”
These are just three of many studies that all point to the same answer — Pilates can be very helpful for weight loss.
How does Pilates help you lose weight?
Pilates aids in weight loss on a few different fronts.
- It is sufficient “stimuli” to cause energy (caloric) expenditure.
- It activates “body recomposition” via building lean muscle, which boosts resting metabolism.
- It improves mental health and reduces depression and anxiety, which can diminish overeating caused by emotional factors.
- After training in Pilates, people often have increased energy for other forms of physical activity, which can be a co-contributor to weight loss.
Complementary Strategies for Weight Loss
Weight loss needs to be targeted from several angles — physical activity, diet, lifestyle, and sometimes guidance from a health care provider and/or a mental health provider. To effectively lose weight, don’t think about quick fixes; look for sustainable life changes.
Weight loss does not come overnight, and it is easy to yo-yo up and down. Begin with small steps that feel attainable over the long haul. Could you get a little more sleep at night? Add some veggies to your meals? Go to Pilates class two to three times a week? Celebrate small wins and be patient with yourself in implementing new changes.
The Paseo Club is a welcoming social club in Santa Clarita for people of all fitness levels and interests. Several Pilates classes are taught every day of the week. You can also get private instruction if you prefer one-on-one guidance.
When class is over, stay at the club and visit with friends, grab something delicious at the cafe, or relax in the sauna or steam room. The Paseo Club has several amenities, so your time here can be energizing, connecting, and relaxing!
If you are not yet a member, schedule a tour today and discover all eight acres of the club, including the beautiful Pilates studio. If you are ready to join the club, simply become a member online, and you will be granted immediate access to tennis, pickleball, fitness, swimming, and social events. The Paseo Club is your home away from home!
Topics:
