Many companies build Pilates Reformers, which allow you to work out while lying down. Losing weight usually involves some form of aerobic activity to increase the number of calories you burn, but Pilates emphasizes precise movements performed slowly. Stamina Products is the only company to produce the AeroPilates brand of Pilates equipment. AeroPilates emphasizes their Cardio Rebounder attachment, which lets you incorporate a higher level of aerobic activity into your Pilates Reformer workout to help you lose weight.
History of Pilates
Founder Joseph Pilates developed his exercise method, "Contrology," by drawing on his background in gymnastics, weight lifting and yoga. While interned on the Isle of Man during World War I, he built an exercise apparatus out of a hospital bed and mattress springs. His "Bednasium," the first Pilates Reformer, allowed soldiers to exercise while bedridden. In 1926, Pilates emigrated to the United States and opened a studio in New York City. While practitioners recognize the Pilates system for its ability to strengthen muscles at their point of extension as well as their point of contraction, it is not well-known for weight loss.
Features of AeroPilates
AeroPilates equipment by Stamina Products is designed for home use. To perform the complete Pilates Reformer workout, you will need the stand to lift the Reformer off the ground and the Box, a padded rectangular box to place on top of the Reformer platform for one-third of the beginning exercises. If you are new to Pilates, you will need the Cardio Rebounder to get an aerobic workout. The Cardio Rebounder is a trampoline that attaches to the footboard of the Reformer. It allows you to jump horizontally against the resistance of the springs while you are lying on your back. Because your weight does not land on your feet, this aerobic exercise is low-impact. While AeroPilates touts its Cardio Rebounder, most brands of professional grade Reformers have rebounder, or jump board, attachments.
Benefits
AeroPilates equipment allows you to perform the Reformer workout at home. This convenience will make it easier to exercise regularly, which is key to weight loss. The classical Pilates Reformer workout uses slow repetitions with focused movements to reach muscles that are typically ignored, such as your lower abdominals and hamstrings. Pilates aims to increase your awareness of how you move, giving you more control over your body. As you learn proper form and gain strength and flexibility, you can move at a faster pace to perform an aerobic workout with the advanced exercises. Additionally, you can alternate your Pilates exercises with periods of jumping on the Cardio Rebounder to add an element of interval exercise.
Misconceptions
You do not need a Reformer to do Pilates. Joseph Pilates designed his mat series as a whole-body workout. Many of the moves in the mat workout are similar to the Reformer exercises. Before you buy a Reformer for your home, take a few private lessons at a Pilates studio from a certified instructor. You may find you prefer to do the mat series at home with the occasional Reformer lesson at a studio when you are ready to add more advanced exercises. According to a study by the American Council on Exercise, the advanced Pilates mat series raises the heart rate sufficiently to be considered an aerobic workout.
Warning
Pilates works your transversus abdominis, your deep lower abdominals. Because they do not move any of your limbs or bend your torso, accessing these muscles can be tricky. Pilates exercises position you to work this "Powerhouse" area. However, in order for the exercises to be effective and safe, you will need to consciously engage your lower abdominals and relax your chest and quadriceps. "Pilates" is not trademark-protected, and anyone can claim to be a Pilates teacher, regardless of their training. If a Pilates instructor or video does not teach you to engage your lower abdominals throughout the entire workout, be careful. You are at risk of injury.
References
- ACE FitnessMatters: Can Pilates Do it All?
- "Pilates' Return to Life Through Contrology;" Joseph H. Pilates and William Miller; 1998
- "The Pilates Body"; Brooke Siler; 2000
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