Pilates is a popular fitness program that uses low impact muscle-toning, flexibility building and core or trunk strengthening exercises. Its creator, Joseph Pilates, was a German citizen who created a system to keep inmates at a World War I internment camp in shape. He eventually opened a studio in New York where dance students embraced his teachings. Pilates has grown in popularity and moved beyond the performing arts world to schools, health clubs and senior citizen centers.
How It Works
Pilates incorporates balance, breathing, strengthening and stretching to develop flexibility and strength in your body's core. Rather than completing several sets with multiple repetitions, the Pilates method is to execute a few precise, controlled repetitions. Pilates is done on a floor mat or using fitness equipment, such as stability balls and resistance bands. Some practitioners use a piece of equipment called a Reformer. It consists of a sliding seat and springs and pulleys that are manipulated to strengthen all the muscle groups.
What It Helps
Pilates enthusiasts report that, when done consistently, Pilates can help tone and strengthen your body and improve your balance. Because it's a gentle routine that doesn't put extra stress on joints or bones, it's a good workout for athletes recovering from injury, older people who can't do strenuous exercise and, with proper supervision, pregnant women. By strengthening the body's core, Pilates encourages better posture, which can help support the back.
How It's Tested
Though much anecdotal evidence attests to Pilates' effectiveness, various researchers have scientifically tested Pilates' efficacy on people of various ages.
A study of college students at Appalachian State University found that a semester of either Pilates or taiji quan improved the students' moods and their sleep quality. Another study using active middle-aged men and women found that Pilates improved abdominal endurance, hamstring flexibility and upper body muscular endurance. Participants showed no improvement in either posture or balance.
Add Other Exercises
For all its benefits, Pilates still isn't a complete workout. Aerobic activities, such as cycling and running, and strengthening exercises, using free weights and resistance machines, should be incorporated into your routine physical activity. Aerobics promotes a healthy heart and circulation system. Strength workouts help build muscles.
References
- Appalachian State University: Effect of Pilates and Taiji Quan Training on Self-Efficacy, Sleep Quality, Mood, and Physical Performance of College Students
- "The Journal of Strength and Conditioning Research"; Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture; June A. Kloubec; March 2010
- United States Pilates Association: What is the Pilates Method?
- MayoClinic.com: Pilates: A Low-Impact Way to Build Core Strength, Endurance and Flexibility
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