Weight Loss through Pilates: Effective or Just Hype? Specialists Reveal Essential Information and Introduce 5 Workout Routines to Tackle
Pilates, a fitness method invented by Joseph Pilates in the 1920s, has gained popularity for its ability to aid in sustainable and healthy weight loss. The low-impact exercise routine offers numerous benefits that contribute to weight management and overall well-being.
Ten repetitions for each exercise in a Pilates routine can provide a noticeable "Pilates burn", as Paola Langella, a Pilates instructor, explains. This burn is due to the lengthening, strengthening, and toning of the whole body that Pilates focuses on.
The benefits of Pilates for weight loss grow as one advances in the exercise, as the class becomes more intense and cardiovascular, increasing heart rate. A meta-analysis study from Guangzhou University of Chinese Medicine supports this, finding that practicing Pilates leads to significant decreases in body weight, BMI, and body fat percentage of obese and overweight people.
Pilates can burn between 150 and 250 calories in 50 minutes, based on an ACE-sponsored study. However, it's essential to note that the number of calories burned depends on the individual's weight and the type of workout.
To maximise weight loss results, it is recommended to practice Pilates at least 60 minutes per session, about five times a week, alongside regular cardio workouts. Consistency is key for lasting improvements in strength, flexibility, and body composition, which support healthy weight loss over time.
While Pilates offers benefits such as muscle strengthening, increased metabolism, and improved mind-body awareness, it functions best as part of a holistic approach to weight management. Along with dietary changes, sleep and stress management play an important role in weight loss, and Paola Langella notes that Pilates can help participants sleep better and reduce stress levels.
Strength training with Pilates using dumbbells or resistance bands can help build muscle mass and improve metabolism, making it easier to burn calories at rest. Mat Pilates at home can be an excellent starting point for anyone new to Pilates, focusing on the core and building strength and stability.
Reformer Pilates, which uses a machine called the 'reformer' to complete exercises against resistance, makes the movements more challenging and burns more calories than a traditional mat Pilates class. This variation targets the entire body, providing a full-body Pilates workout.
Somatic Pilates combines traditional principles with somatic awareness techniques, focusing on body awareness and natural movement, which can help reduce stress and pain, improve technique, flexibility, and mobility.
Changes in body shape can be noticed after doing Pilates regularly, including changes to the oblique muscles, legs, and posture. Clothes may also fit better after ten Pilates sessions. Paola Langella emphasises that Pilates, when practiced regularly, is a great fat-burning exercise.
In summary, Pilates helps by building lean muscle, boosting metabolism, improving core strength, reducing stress, and enhancing flexibility. It burns fewer calories than cardio but contributes to fat loss when combined with aerobic exercise and good nutrition. With consistency and a holistic approach, Pilates can be an effective tool for sustainable, healthy weight loss.
[1] Guangzhou University of Chinese Medicine, (2018). The Effect of Pilates on Obesity and Overweight: A Meta-Analysis. [2] Langella, P. (2021). The Benefits of Pilates for Weight Loss. [3] American Council on Exercise (ACE), (2019). Calories Burned in 30 Minutes: How Many Calories Does Pilates Burn? [4] Mayo Clinic, (2020). Weight Loss: Tips for Getting Started.
- Pilates, a method invented by Joseph Pilates in the 1920s, offers benefits for weight management and overall well-being, contributing to sustainable and healthy weight loss.
- Ten repetitions in a Pilates routine can provide a noticeable "Pilates burn," as Paola Langella, a Pilates instructor, explains, due to the lengthening, strengthening, and toning of the body.
- A meta-analysis study from Guangzhou University of Chinese Medicine found that practicing Pilates leads to significant decreases in body weight, BMI, and body fat percentage for obese and overweight individuals.
- Pilates burns between 150 and 250 calories in 50 minutes, though the number of calories burned depends on the individual's weight and workout type.
- To maximize weight loss results, it is recommended to practice Pilates at least 60 minutes per session, about five times a week, and combine it with regular cardio workouts for lasting improvements in strength, flexibility, and body composition.
- Along with dietary changes, sleep and stress management are important for weight loss, and Paola Langella notes that Pilates can help participants sleep better and reduce stress levels.
- Building muscle mass with Pilates using dumbbells or resistance bands, somatic Pilates, and Reformer Pilates variations offer additional benefits for weight loss and overall health, making Pilates a valuable part of a holistic approach to weight management, education, and personal growth.
