Whether it’s Reformer Pilates, Classical Pilates or the rise of the Pilates Princesses, Pilates is all over the internet right now.
This is a popular workout among celebrities such as: Kourtney Kardashian, Ariana Grande and Kate Hudson.
Some workout trends come and go, but is Pilates here to stay?
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If you want to join the trend, PT and health coach Jackson Anderson Juniper Everything you need to know about Pilates and weight loss.
What exactly is Pilates?
Developed by Joseph Pilates in the early 20th century, Pilates is a fitness program that combines movements from yoga, ballet and gymnastics (body weight exercises).
It has been around for decades but has become extremely popular in recent years.
“The primary goal of Pilates is to improve deep muscle strength and flexibility,” Anderson explains.
“It requires concentration, the mind-muscle connection and an understanding of breathing patterns and rhythm. It’s not about speed or power, it’s about control and quality of the moment.”
Pilates is often recommended for improving muscle tone, strength, flexibility and posture, but what about weight loss?
Can Pilates help you lose weight?
Doing Pilates has many benefits.
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Build total body strength
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Increased core strength and improved balance
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Proven effective in reducing depression and anxiety
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Improves posture and helps relieve back and muscle pain
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Pilates is clearly a great low-impact workout for building strength, but can it also help you lose weight?
The short answer is yes. Multiple studies have shown that Pilates can contribute to weight loss.
Impressive results were seen in studies where participants practiced Pilates at least three times a week for 60 minutes each session.
“It’s important to note that the most impressive results were seen in studies that lasted longer than 10 weeks, which means that Pilates definitely requires a slow pace to see results; you need to be consistent,” says Anderson.
Luckily, Pilates is a full-body workout with lots of movement variations, so mixing up different movements is the easiest way to keep your workouts consistent without them getting too boring.
How many calories does Pilates burn?
“While Pilates may not burn as many calories per minute as other high-intensity exercises, like running or cycling, it will still contribute to a calorie burn — and if you stick to it, the benefits will be felt long after your workout is over,” says Jackson.
The exact number of calories burned during a Pilates session depends on the intensity and duration of the exercise. Assuming a 60 minute class duration:
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Beginner classes can burn up to 270 calories
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Intermediate classes can burn up to 390 calories
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Advanced classes can burn up to 480 calories
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Muscle Building
“One of the main ways Pilates helps you lose weight is by building muscle mass. Increasing muscle mass increases your resting metabolic rate, meaning you can burn more calories at rest,” explains Jackson.
“This long-term benefit could contribute significantly to weight management.”
Stress reduction
Stress is a big factor in weight gain and difficulty losing weight.
“Pilates incorporates elements of mindfulness and deep breathing which can reduce stress levels, which in turn helps to regulate levels of cortisol, a hormone associated with weight gain, especially in the abdominal area,” suggests Jackson.
How effective is Pilates compared to cardio and strength training?
Any form of physical activity is a great option, but when it comes to effectiveness, which exercises are the most cost-effective?
Pilates vs. Cardio
Cardio, also known as aerobic exercise, involves any form of exercise that gets your heart rate up, including low-intensity exercise like walking, swimming, and dancing.
One study demonstrated that when equal amounts of walking and Pilates were done over a one-week period, Pilates was superior because it benefits the whole body.
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Pilates and strength training
Strength training involves physical exercise to improve muscle strength and endurance. This includes weightlifting and exercising with your own body weight.
Pilates is actually considered a type of strength training, but it’s not the same as the heavy weight exercises you’d find in a gym.
One advantage Pilates has over standard strength training is the addition of conscious breathing. Pilates focuses on relaxation and control, not heavy lifting.
Pilates vs. Yoga
Both Pilates and yoga are effective for weight loss.
Pilates focuses on core strength and muscle tone, which can increase calorie burn, while yoga brings flexibility and mindfulness.
A combination of both can be effective, but at the end of the day, the perfect exercise is one that you enjoy.
Pilates is a great way to get your body moving and release endorphins, but can it also help with weight loss?
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When combined with other healthy lifestyle choices, the answer is a resounding “yes.”
Pilates alone may not be the fastest way to lose weight, but its positive effects on muscle tone, core strength and mental health make it a valuable component of a comprehensive weight loss plan.
If you want more personalized advice, consider working with a personal trainer.
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