Pilates

The Pilates "method," as it is now known, is an exercise system focused on improving flexibility, strength, and body awareness, without necessarily building bulk. The method is a series of controlled movements performed on specially designed spring-resistant exercise apparatus (the Reformer, the Cadillac, the Spine Corrector, the Ladder Barrel, and the Wunda Chair) or on the floor (mat work), and the sessions are supervised by specially trained instructors. Pilates is resistance exercise, not aerobic (cardio), although the heart rate will certainly rise for a de-conditioned individual. However, it's closer to weight lifting than it is to jogging, biking, or other aerobic activities, and so you should consider it resistance exercise.

It was created in the 1920s by the physical trainer Joseph Pilates (1880-1967) for the purpose of rehabilitation. Some of the first people treated by Pilates were soldiers returning from war and dancers such as Martha Graham and George Balanchine (to strengthen their bodies and heal their aches and pains). Since the 1920s, the basic tenets that Joseph Pilates set down have been preserved, and to this day, even with some modifications, the Pilates remains true to its origins.

Two of the key elements of Pilates are core muscle strength and spinal alignment. The core musculature is loosely defined as the spine, abdomen, pelvis, hips, and the muscles that support these structures. Some of the main core muscles are the erector spinae (located in your back along your spine), the internal and external obliques (the sides of your abdomen), the transverse abdominis (located deep in your gut, this muscle pulls your belly button in toward your spine), the rectus abdominis (the "six-pack"), and hip flexors (in your pelvis and upper leg).

During a Pilates session, whether it's on the machines or the floor, your instructor will continuously prompt you to concentrate deeply on your core muscles, as well as on your breath, the contraction of your muscles, and the quality (not quantity) of your movements. These are also key elements of Pilates, and your instructor will emphasize them at every session. The objective is a coordination of mind, body, and spirit, something Joseph Pilates called "contrology." In his first book published in 1945, Pilates' Return to Life Through Contrology, the 34 original exercises that Pilates taught to his students are described along with the guiding principles of contrology.

Pilates and weight loss

There are no studies to prove that Pilates contributes to weight loss. The bottom line to weight loss is that you must consume fewer calories than you burn no matter how much exercise you do. Even if you run a marathon every day you, will not lose weight if you consume more calories than you burn. Now, if you practice Pilates, or any other exercise for that matter, then you do burn calories, and that helps. There is also the potential for a positive interaction between exercise and your calorie intake where you ask yourself, Why eat more if I'm doing all this exercise and I want to lose weight? You might lose weight if you start thinking like that. Interestingly, calorie expenditure during six different Pilates mat exercises has been carefully studied. The researchers found that on average, a 165-pound person burned 480 calories per hour during an advanced Pilates workout (comparable to walking 4.5 miles per hour), 390 calories per hour during an intermediate workout (comparable to basic stepping), and 276 calories per hour during a basic workout (comparable to moderate stretching). But the calories burned varied for each individual, leading the investigators to conclude that "Pilates mat workouts vary widely in energy cost depending on both the skill level/intensity of the workout and the particular exercise movement being performed. The advanced and intermediate workouts tested in this study appear to be of sufficient intensity to provide apparently healthy adult participants with health-fitness benefits."

Pilates in pregnancy time

You should check with your doctor if you are pregnant and want to try Pilates. There are currently no studies to prove the safety or efficacy of Pilates during pregnancy. This is not to say that it is unsafe, but you should check with your doctor first. There is evidence that aerobic exercise during pregnancy at a level great enough to produce a training effect does not adversely affect birth weight or other maternal and infant outcomes, and that it may be associated with fewer pregnancy-associated discomforts, but there is limited research on weight lifting and pregnancy. The American College of Obstetricians and Gynecologists, in their position statement on pregnancy and exercise, recommend limiting repetitive isometric or heavy resistance weight lifting and any exercises that result in a large rise in blood pressure. Pilates can be both isometric and high intensity, and so the instructor should account for that if teaching you Pilates and you are pregnant. Again, check with your doctor if you are pregnant and want to try Pilates.

Resistance exercise form