In order to lose weight, you need to eat fewer calories than you use. AeroPilates can serve as the exercise component of your weight loss plan. The AeroPilates machine is a Reformer designed for home use that includes a Cardio Rebounder. This trampoline that attaches to the foot board of the Reformer allows you to lie on your back and jump horizontally against the resistance of springs. Consistency is one of the most important aspects of a fitness program. An AeroPilates machine can provide a convenient way to workout frequently.
History of Pilates
Founder Joseph Pilates built the first Reformer while interned as a prisoner during World War I. Using a hospital bed frame and mattress springs he created an exercise apparatus for bedridden soldiers. Joseph Pilates drew on his knowledge of gymnastics, bodybuilding and yoga to develop moves that work the core muscles. He emphasized precise movements to target hard-to-reach muscles like the transverse abdominus, the deep lower abdominals, without relying on already dominant muscles like the chest and thighs. His method of conscious movement allowed practitioners to use eccentric contraction to work their muscles at their point of extension rather than repeatedly contracting them, as in conventional strength training. Originally, the Pilates method did not emphasize weight loss.
Function
AeroPilates claims that a workout on their machine burns as many calories as a treadmill workout, although their site does not reference any specific studies. The workout is low-impact and gentler on your joints than jogging, because your back supports your weight as you jump on the Cardio Rebounder. Jumping requires explosive exertion and will raise your heart rate rapidly. For most people, jumping is not an exercise they can sustain for half an hour. Many Pilates studios use Rebounders to include interval training within a traditional Pilates workout. The Cardio Rebounder is not exclusively available on AeroPilates machines. The attachment is sometimes called a jump board and can be added to most higher-grade brands of Reformers.
Considerations
On an AeroPilates machine you can do traditional Pilates Reformer exercises in addition to the aerobic workout on the Cardio Rebounder. In between periods of jumping, the traditional Pilates exercises serve as cardio rest periods. However, you would not be able to do the traditional Pilates sequence without stopping to add and remove the Cardio Rebounder and accessories like the Box. The beginning Pilates series requires the Box, a rectangular box that allows you to sit up higher on the Reformer carriage, for one-third of the workout. You will also need a frame to keep your AeroPilates machine elevated off the ground to do some of the intermediate and advanced exercises. The frame and the Box may not be included in the AeroPilates base package.
Benefits
AeroPilates can increase the amount of calories you burn to help you lose weight. Traditional Pilates exercises on the machine will strengthen your core muscles and tone your legs and arms. The moves also stretch your back, shoulders and hamstrings. As with yoga, Pilates requires you to be mindful of your movements. Focusing on your body for 30 minutes can help to relieve stress as you let go of distracting thoughts.
Warning
Pilates can put your back at risk if you do not use proper form. When you keep your lower abdominals contracted you will be able to protect your back muscles from strain. However, learning to access these muscles can be tricky, since they do not move any major body parts. In everyday life, you use the transverse abdominus involuntarily; for example, it contracts when you sneeze. Take lessons or classes with a certified Pilates instructor to learn correct form and avoid injury. Always consult a doctor before starting a new form of exercise.
References
- ACE FitnessMatters: Can Pilates Do It All?
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
- "Complete Idiot's Guide to the Pilates Method"; Karon Karter; 2001
- AeroPilates: The Facts
Member Comments