Pilates is a fitness regimen developed in the early 1900s by Joseph Pilates, a German-born boxer. The Pilates regimen involves doing specific exercises that promote flexibility, strength, balance and posture. In 2005, "The New York Times" reported that 11 million people regularly practiced Pilates. The American College of Sports Medicine's 2010 Fitness Trends survey ranked Pilates number 9. The amount of time you should spend doing Pilates depends on what you expect to gain.
Cardio Workout
In 2006, the American Council on Exercise studied the calorie-burning benefits of a Pilates workout. Researchers from the University of Wisconsin enrolled 15 healthy women between the ages of 18 to 26 with some Pilates experience in the study. The volunteers participated in two 50-minute beginner and advanced Pilates classes. The beginner routine consisted of five minutes of breathing exercises, 40 minutes of basic Pilates movements and five minutes of stretching. The advance regimen was a similar routine but with advanced movements in place of beginner movements. Both routines had a heart rate intensity lower than the ACE's recommended target heart rate guidelines for cardiovascular exercise. Medical News Today reported, in response to the study, that Pilates still has many benefits and is a valuable addition to any exercise routine.
Flexibility
A 2004 study published in the "Archives of Physical Medicine and Rehabilitation" studied the effects of Pilates on flexibility and health. Researchers from the University of Iowa enrolled 47 adults in a Pilates training program. Each volunteer took a weekly one-hour class. After six weeks, the researchers found that one hour of weekly Pilates training can improve flexibility. There was little, if any, effect on health status and posture improvement.
Young Girls
In 2005, researchers from the United Kingdom's University of Bristol studied the effect of Pilates training on young girls. Sixteen 11-year-old girls were assigned to a one hour Pilates class, five days a week for four weeks. After a month of daily, 60-minute classes, the girls showed a significant reduction in percentage of body fat.
Conclusion
Pilates is a low-impact fitness regimen that builds strength, endurance and flexibility. When practiced on a regular basis, Pilates can tone muscles, facilitate weight loss and help alleviate lower back pain. A Pilates session typically includes controlled stretching, breathing exercises and precise movement repetitions.
References
- Puffin Books: The Pilates Body (PDF)
- Medical News Today: ACSM Survey Predicts 2010 Fitness Trends
- "The New York Times": Now Let Us All Contemplate Our Own Financial Navels
- American College of Sports Medicine: ACSM Survey Predicts 2010 Fitness Trends
- Medical News Today: Benefits of Pilates, Evaluation by American Council on Exercise
- American Council on Exercise: ACE Fitness Matters (PDF)
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