A form of exercise designed during World War I, Pilates didn't move from the gym into the living room until the 1960s when Joseph Pilates adapted his exercises to be performed on mats. At-home Pilates has many advantages, including ease of use and lower cost, but whether it will help you achieve your health and fitness goals depends upon multiple factors, including what your goals are and how well you follow your Pilates regimen.
Muscle Toning
As a sequence of controlled stretches and movements, at-home Pilates exercises provide a complete muscle workout for your entire body, but only if you practice proper Pilates techniques. Generally performed on an exercise mat on the floor, Pilates movements begin in the core muscles in your abdomen. By tucking your abdominal muscles in toward your backbone at the beginning of each Pilates movement, you strengthen and flatten your tummy before systematically lengthening and stretching the muscles in your back, upper body, hips, rear and legs, says Denise Austin, author of "Pilates for Every Body." Over time, this repeated lengthening action strengthens and tones your muscles, resulting in long, lean muscles throughout your entire body.
Cardiovascular Fitness
Home-based Pilates exercises promote cardiovascular fitness by toning and stretching your muscles, but its basic moves don't provide a true cardiovascular workout unless you use them in conjunction with an aerobic activity, says Austin. Prime aerobic activities to use alongside your at-home Pilates regimen include running, walking, bicycling and swimming. As a rule, plan on performing both Pilates and 30 to 40 minutes of an aerobic activity three to four days per week to best help condition your heart and promote extra oxygen and blood flow.
Weight Loss
An at-home Pilates program works to aid weight loss by increasing your lean muscle mass, which helps your body burn calories faster. In many cases, just following a regular Pilates program can help you go down a clothing size, but if you expect to see more significant weight loss results, your best bet is to combine Pilates with a cardiovascular routine and a sensible eating program, says Jennifer Dufton, author of "The Pilates Difference." Steer clear of crash diets, opting instead to pair your Pilates program with a well-balanced diet that features plenty of fresh fruits and vegetables, fiber-rich whole grains and low-fat dairy products, as well as healthy proteins such as beans, fish and lean meats.
Emotional Health
Following a Pilates program in the comfort of your home can help you feel good about yourself and can enhance your psychological well-being and promote overall emotional health. The smooth, graceful movements that characterize a Pilates workout naturally promote a sense of peace and calm by relaxing your mind and nervous system, notes Austin. As you focus on performing the movements, you'll naturally release tension, leaving you feeling calmer and more in control at the end of your workout.
References
- "Pilates for Every Body"; Denise Austin; 2002
- "The Pilates Difference"; Jennifer Dufton; 2003
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