A 2005 study sponsored by the American Council on Exercise explored the aerobic, fat-burning efficiency of Pilates exercise. The study, titled "Can Pilates Do It All?" was published in the November/December 2005 edition of "ACE Fitness Matters." The researchers found that the study participants' average percentage of maximal heart rate was 54 percent, which is below the American College of Sports Medicine recommendation of 64 to 94 percent. The unimpressive heart rates may be because most Pilates exercises are performed from supine, seated and prone positions. As such, a number of organizations have devised ways to improve the aerobic efficiency of Pilates exercise.
Vertical Pilates
Performing Pilates from a standing position, adding resistance bands and moving fluidly from one exercise to the next can improve the fat-burning efficiency of a Pilates workout. For example, attach a resistance tube to a secure object, grasp the handles and use the tube to provide resistance for the arm-pumping movements of the Pilates "hundred" exercise. Standing on one leg can increase the challenge.
The traditional Pilates crisscross exercise involves bringing the opposite elbow to one knee, while the other leg is extended. It becomes a low-impact aerobic move when performed from a standing position.
The side-lying leg work can be performed from a vertical position by placing an ankle band around the ankles. As the leg swings forward, the same arm as the working leg swings behind the body, and the opposite arm simultaneously swings forward. If you are new to balance training, hold onto a stable object with one hand and just work with one arm until your balance improves.
Jump Board Training
The Pilates jump board is a device that can be added to the reformer. Its rebounding qualities make it an excellent training tool. The jump board allows you to add a jump in the transitional movements of the supine leg exercises. The jump board can be added to the Pilates reformer, a Pilates machine that uses springs, pulleys and a moving carriage. When performing leg work on a traditional reformer, your feet stay in contact with the foot bar as your legs extend. In contrast, the jump board allows you to use the springing action to push off into a jumping movement when the legs extend.
Circuit Training
Some studios have designed Pilates circuit training workouts, which combine the movements of the jump board, the reformer, the chair, the ball and bosu. The bosu is a half ball that has a dome side and a platform side. Participants move quickly from one exercise to the next. The chosen exercises are usually dynamic in nature, meaning that they work more than one muscle group at the same time. This contributes to their fat-burning nature.
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