In many cases, just adding a Pilates routine to your daily schedule can help you lose weight since it increases the number of calories your body burns. But be prepared to use Pilates alongside a fat-burning aerobic activity in order to really get this low-impact exercise program to work overtime for you in the weight loss department.
The Facts
As a series of exercises that strengthen muscles by lengthening them, Pilates creates long, lean muscles, helping you burn more calories by boosting your body's lean muscle mass. Engaging in a regular Pilates routine by itself may burn enough extra calories to help you go down a clothing size, provided you don't increase your caloric intake, but in most cases you'll need to pair it with cardiovascular exercise and a healthy eating plan in order to lose a significant amount of weight, notes Jennifer Dufton, author of "The Pilates Difference."
Features
Use a basic total-body Pilates workout to jump start your weight loss efforts or create your own Pilates program by incorporating basic moves with more advanced ones, such as the shoulder stand and the teaser, which work the muscles throughout your body, including your upper torso, abdomen, hips, bottom and legs. Cardiovascular activities acceptable for pairing with your Pilates program include swimming, jogging, walking, riding a bike and jumping rope. Adjust your caloric intake based on your level of physical activity and your weight loss goals, making sure that most calories come from nutrient-heavy fruits and vegetables, low-fat dairy products, whole grains and healthy proteins, such as beans and lean chicken.
Time Frame
Maximize your chances of successfully losing weight with Pilates by creating an achievable weight loss plan. Between your Pilates routine and your chosen cardiovascular activity, aim to lose between 1 and 2 lbs. each week, which helps ensure that the weight you lose is fat and not muscle mass. Perform each of the two routines three to four times weekly -- preferably back-to-back -- making sure that you get in at least two full hours of cardiovascular activity each week. When you do your Pilates routines, move fluidly and maximize calories burned by limiting rest time in between movements whenever possible.
Considerations
Pilates won't help you lose weight if you're not performing the exercises properly. In order to help you condition your body and build the lean, long muscles Pilates is famous for, you must begin every movement with your abdominal muscles. Called your powerhouse, these muscles make up the core of your body. Lengthen these muscles by using them to pull your belly button toward your spine at the beginning of each Pilates movement, suggests Austin. If you're just beginning Pilates, you might consider investing in several Pilates sessions at your local fitness club, just so you can nail the basic movements before transitioning to performing Pilates at home.
References
- "The Pilates Difference"; Jennifer Dufton; 2003
- "Pilates for Every Body"; Denise Austin; 2002
Member Comments