Pilates is a type of low-impact exercise. As a result, many people may not consider it the most obvious choice for large or effective weight loss. But Pilates can help you lose weight for several different reasons.
This piece will talk about how Pilates can help you lose weight and how it can also change your body shape, muscle tone, flexibility, and health in general. We talk about how it can help you keep your weight in check and the other good things it does besides helping you lose weight.
What is Pilates?
Joseph Pilates, originally known as “contrology,” established the workout regimen in the early twentieth century.
This exercise is great for building muscle and keeping your body in shape. It uses short, complex movements that improve core stability and muscle tone. Pilates is meant to make your body stronger by stretching and shaping your muscles.
Core stability, controlled movements, and careful breathing are key to the practice, which means that people of all fitness levels can do it. In the past few years, Pilates has become more famous because it helps with both physical and mental health.
How Does Pilates Help You Lose Weight?
Unlike many high-intensity workouts, Pilates does not burn a lot of calories, yet studies have shown that it can help you lose weight.
A 2021 study demonstrated that Pilates effectively reduced body weight and body fat percentage in overweight or obese subjects. These consequences were more obvious for those suffering from obesity alone. Furthermore, the study discovered that the longer a person, the greater the weight loss.
Furthermore, Pilates is especially beneficial for people who are overweight or obese since it does not place as much strain on the joints as other forms of exercise, like running or swimming.
In general, weight loss is achieved by sustaining a calorie deficit. A calorie deficit occurs when a person expends more calories than they consume. This can be attributed to several factors, including activity and food, metabolism, heredity, and other health issues.
How Does Pilates Transform The Body?
Pilates focuses on developing strength and muscle tissue. This is referred to as “body recomposition.” Body recomposition helps people gain lean muscle mass and increase their basal metabolic rate (BMR), allowing them to burn more calories even when they are stationary or resting.
A person’s BMR affects how many calories they burn at rest. The more lean muscle tissue a person has, the more calories they need to keep it primed and fed. As a result, the more muscle people have, the more calories their bodies expend while at rest.
Improving body composition with frequent muscle-strengthening techniques will help grow lean muscle and reduce body fat, which can often lead to weight loss. Pilates can help with this through its core exercises and mindfulness concepts for a person’s relationship with their body.
Pilates Benefits Go Beyond Weight Loss
Pilates, when combined with other forms of exercise and lifestyle adjustments, has the potential to greatly impact your health journey, regardless of where you are currently. Aside from weight loss, Pilates offers several other noteworthy benefits.
Improved muscle tone
Pilates classes stress the core muscles, which include the abdominals, lower back, and hips. Participants report considerable abdominal toning and strength gains after persistent practice, as well as in other muscles such as the glutes, inner thigh muscles, and upper back.
Increase flexibility
Pilates techniques strengthen muscles while also mobilizing joints and improving muscle flexibility. As your body gains strength, extending and engaging the muscles in this stretched state develops flexibility. Your muscles will gradually but steadily warm up early in the session, and as they do, they will become actively engaged, allowing you to stretch further.
Boost Stability and Endurance
Performing more reps with a lower weight is bread and butter, and it gradually improves muscle endurance. Some sessions and instructors will incorporate resistance training, which will help you increase endurance.
Promote Healing
Many Pilates participants use the exercise to rehabilitate and recover. Pilates is good for people recovering from injuries or increasing joint mobility and control since it combines low-impact and weight-bearing movements. The exercises do not put any stress or tension on the body, enabling muscle groups to heal and strengthen.
Improve posture
Your posture will naturally improve as you better align and strengthen your core via regular Pilates workouts. Sitting correctly at a computer all day requires concentration and effort, but with stronger core muscles, you’ll sit taller and possibly feel less back discomfort or fatigue while sitting or driving.
Manage stress
Pilates is one type of exercise that goes even further to help reduce stress. The exercise is intended to strengthen the mind-body connection and enhance mindfulness in all participants. You’ll learn to focus on the present moment rather than your to-do list, giving you clarity for the day.
Improve sleep
Pilates can help you relax and center yourself, which may enhance your sleep habits. This is most likely because Pilates calms both the body and the mind, resulting in longer and more restful sleep.
Performing particular exercises at night, such as Pilates, might assist in calming the mind and body. Low-impact exercises help relieve stress, relax, and re-center the body for sleep.
Increase energy
Aside from physical movement, Pilates places a strong emphasis on breath control and the mind-body connection. As you practice controlling your breath, your body’s circulation and lung capacity will improve. Deep breathing can also activate the spine and core muscles, boosting your energy levels.
Convenient mode of exercise
Pilates is an excellent workout that you can do at home if you’re too busy to get to the gym on some days.
A mat, some floor space, and a happy attitude are all you need to complete your workout. At-home workouts are ideal for parents, frequent travelers, and anyone who chooses to skip the gym or classes. You can do Pilates at home.
How often should someone practice it?
For optimal results in generating changes in body composition, it is recommended to conduct 60 minutes of Pilates practice five times per week for four weeks, according to an older systematic review of research published in the Journal of Bodywork and Movement Therapies.
However, dedicating any amount of effort to increasing fitness is beneficial. The Physical Activity Guidelines for Americans propose that individuals engage in 150 minutes of moderate to intense exercise per week.
Takeaway
Pilates is a great, low-impact workout. It can help tone up muscles, strengthen the core, and improve posture. It may also aid in the healing of back pain and other injuries by strengthening the damaged region. If you want to reduce weight, you can add Pilates to your wellness routine. For the best results, practice Pilates while eating a balanced diet and living an active lifestyle.
Always consult your doctor before beginning a new fitness routine.
