You've probably already noticed that Pilates is at the peak of popularity now. It is considered one of the simplest and safest exercises. For example, it is often recommended to improve joint health. This is reported by WomanEL with reference to “URA-Inform”. But what about weight loss? Can you lose weight with Pilates?
ContentWhat type of Pilates is best for weight loss? Can Pilates help you lose belly fat? Can Pilates help you lose weight: Conclusion
As trainer Claudette Sarria points out, any movement you can enjoy regularly and consistently can help you lose weight. However, experts say that Pilates is not designed for weight loss. “Pilates should be seen as part of your overall self-care routine,” says Pilates instructor Jacqueline Brennan. “We all need to move our spines more, stretch our joints through all ranges of motion, and we all need to breathe better.” All of these beneficial practices can help you lose weight.
We understand that you’re curious to know the details and how it compares to other workouts. Therefore, we suggest that you understand everything now.
Which type of Pilates is best for weight loss?
Experts agree that no one type of Pilates is better than another for losing weight. However, we all have different tastes. And if you find a type that you enjoy and keep coming back to, that will, in turn, help you stay fit and lose weight.
When someone mentions Pilates, they often mean Pilates, which features exercises developed by Joseph Pilates (the founder), explains Pilates instructor Gabby Berkow. Some studios are dedicated to classical or Roman Pilates. But there are also studios that conduct a variety of training based on Pilates, that is, they use movements inspired by Pilates, but such that do not exactly repeat the classic version. Some Pilates classes are performed on a mat (called mat Pilates), while others are performed on a reformer, which is a sliding platform with springs.
You may also hear the term “athletic Pilates.” But that’s usually a description of the pace, says Pilates instructor Sonia R. Price Herbert. These classes are designed to be fast-paced and high-intensity, and may even incorporate some high-intensity interval training (HIIT) exercises and elements. This makes them more effective for weight loss because HIIT workouts help you burn more calories during and after your workout.
But if you really want to get the most out of your Pilates workout for weight loss and muscle building, you should use both the reformer and the Cadillac, says instructor Nofar Hagag. “By incorporating cardio moves like squats, planks, and burpees into your workout, you’re getting your heart rate up, which helps burn calories and boosts your metabolism,” she says. “These high-energy moves are combined with strength exercises like lateral leg raises and abdominal exercises to build lean muscle mass and improve body composition.”
What else do you need when it comes to Pilates and weight loss: an instructor who knows what they're doing, follows safe moves and will challenge you, says Berkow. “You have to be sure that doing Pilates is a workout. It doesn't have to be just a series of slow, easy stretches. Pilates needs to contribute to your overall daily calorie burn to be meaningful for weight loss,” she says.
Can Pilates Help You Lose Belly Fat?
If you've ever taken a class, you know how crazy core work can be (seriously, the famous “Hundreds” exercise is not for the faint of heart). While it's impossible to spot-reduce body fat, Pilates can help you learn how to properly engage your pelvic floor and deep core muscles, says Brennan. Pilates will teach you how to engage your muscles properly, which will allow you to activate them during core exercises and lead to the appearance of a “tight tummy,” she says. However, to see a sculpted abs, you need to lose the fat that sits on top of your muscles. And that requires proper nutrition, says Berkow. You need a diet rich in whole, fresh foods and limiting overly processed foods and snacks.
Is it possible to lose weight with the help of Pilates: conclusion
There are some studies that suggest that you can lose weight by doing Pilates. But it is difficult to say exactly how many kilograms you will lose. Because weight loss is influenced by many individual factors, such as genetics, sleep and stress, habits and lifestyle, and much more.
A meta-analysis of 11 randomized controlled trials published in the journal Frontiers in Physiology in 2021 found that Pilates “dramatically” reduced body weight and body fat percentage in overweight or obese adults. And the longer a person did Pilates, the greater the weight loss. However, earlier studies have yielded mixed results. One small study concluded that Pilates is indeed beneficial for weight loss. Another found that it had no effect on weight loss in postmenopausal women.
Again, traditional Pilates isn’t designed for weight loss. Traditional classes typically don’t include a significant cardio or strength training component, says Herbert. “It’s not a steady-state cardio model like running, jumping, or walking. There’s also not enough weight or resistance to help reduce body fat.” Herbert says that “Pilates focuses on body awareness, movement efficiency, and breathing.” However, Pilates has much more to offer than just reducing the number on the scale, which can indirectly help with weight loss. For example, Pilates incorporates breathing exercises, encouraging deeper, abdominal breathing, which is the opposite of the shallow breathing that many of us do on a regular basis. “Shallow breathing leads to increased cortisol levels, which contributes to weight gain. You could say that by doing Pilates and learning to breathe better, you’re lowering your cortisol levels, and therefore your stress levels. “Which will help you lose weight,” says Brennan.
According to Berkow, Pilates can be a key element in achieving your overall weight loss goal if you feel better both mentally and physically.
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