Pilates is a physical fitness program that uses controlled movements to improve flexibility and muscle strength. The system was developed by Joseph Pilates to rehabilitate wounded soldiers during World War II. Pilates may be able to help you lose weight because it burns calories, but any results will likely be subtle. If you're trying to lose weight, you may achieve best results by combining Pilates with a restricted-calorie diet and vigorous, aerobic exercise. Talk to your doctor about whether Pilates is appropriate for you.
Effects
Performing Pilates regularly may result in improved flexibility, but has limited effects on weight and body fat, posture and health status, according to a 2004 study in the "Archives of Physical Medicine and Rehabilitation." In this study, 47 adults participated in a weekly one-hour Pilates mat class at a community health club for three months. At the end of the study, they did not show reduced body weight or fat. The researchers suggested that Pilates may not have led to fat loss because it is not an aerobic exercise, or because participants only performed Pilates once a week.
Calories
Whether you lose weight performing Pilates will depend on your calorie burn. Calorie burn varies depending on the intensity of the exercise and your current weight. A 150-lb. person will burn 250 calories in an hour of beginner-level Pilates, 350 calories in an hour of intermediate-level Pilates and 432 calories in a hour of advanced Pilates, according to HealthStatus. If a 150-lb. person engages in an hour of intermediate-level Pilates once per week, he will lose 1 lb. in 10 weeks if he does not make any dietary changes.
Considerations
Although its calorie-burning effects may be limited, Pilates practice can help you to lose weight in other ways. Pilates emphasizes mindfulness, or the full awareness of each breath and movement that you're making. Learn to be mindful in your Pilates class, and then use this knowledge outside of class as well, such as when you're eating. Learn to fully enjoy your food, and you may eat less. Pilates is also helpful for easing symptoms of stress. Stress causes the release of the hormone cortisol, which has ben implicated in weight gain. Manage stress effectively by taking Pilates classes instead of turning to comfort foods.
Recommendations
Many people eat more after exercise, so if you want to lose weight by performing Pilates, keep track of your calorie intake. Engage in multiple sessions per week for maximum calorie burn. In addition to Pilates, you can participate in traditional aerobic activities, such as running, swimming or using the elliptical machine, to burn more calories. A qualified Pilates instructor can provide additional recommendations to make your Pilates workouts more challenging.
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