Though it burst onto the fitness scene in the 2000s as one of the hottest new workout classes, Pilates has been around much longer --- founder and namesake Joseph Pilates first developed it in the early 1900s, the Mayo Clinic reports. Incorporating flexibility, strength and endurance exercises, Pilates uses your own body's weight as resistance to help you tone and strengthen specific target areas.
Fitness Recommendations
The Centers for Disease Control and Prevention recommend that all adults get at least 2.5 hours of moderate-intensity physical aerobic every week, in addition to performing strength-training exercises at least twice a week. Moderate intensity is defined as physical activity that gets you breathing harder and your heart beating faster. Examples of moderate-intensity physical activity include brisk walking, jogging, swimming or playing sports.
Features
Pilates is a low-impact workout involving coordinated movements that help strengthen and condition certain areas of the body. In many cases, the KidsHealth website explains, participants sit or lie on a mat and perform exercises that focus on one or a few specific muscle groups or areas of the body, such as the abdomen and lower back. Fluid, controlled movements combined with specific breathing patterns help maximize the workout.
Advantages
As a workout, Pilates helps strengthen and tone muscles without bulky strength-training equipment. According to the Mayo Clinic, Pilates helps the participant improve core strength, posture and balance as well as helping to help treat and prevent chronic back pain.
Limitations
Although Pilates provides several advantages in terms of strength and flexibility, it is not designed to accelerate the heart rate or provide significant cardiovascular exercise, the Mayo Clinic notes, because it uses short, controlled movements similar to yoga rather than extended and repetitive movement like running or swimming. A Pilates workout by itself will not provide the type of exercise necessary to lose weight on a regular basis, nor will it improve cardiovascular conditioning.
Considerations
Always check with your doctor before starting any new exercise routine such as Pilates. This particularly applies if you're over age 40, have significant health concerns such as heart disease or diabetes, or if you haven't worked out in a while. Seek out a qualified, certified Pilates instructor; performing certain routines and exercises incorrectly may lead to injury or discomfort during or after your workout.
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