Advanced Pilates exercises produce a toned core, top-notch posture, and improved strength and flexibility. Pilates, particularly advanced Pilates, is a strength training exercise. Its challenging workouts will break down muscle to improve muscle strength. You can incorporate Pilates as a strength training workout a few times a week, or vary your Pilates routines for daily exercise.
Bare Minimums
If you opt for Pilates as your only strength training exercise, you should make time for a Pilates workout at least two days a week, according to the Centers for Disease Control. Choose a Pilates workout that incorporates all muscle groups, including the core muscles, arms and legs, or incorporate other muscle-strengthening exercises into your weekly fitness routine.
Regular Workouts
By the time you're ready for advanced Pilates, you know the mind-body benefits of your regular Pilates workout. Integrating Pilates exercises into your fitness routine more often may help to keep you at your best, both physically and mentally. Add additional Pilates classes or DVDs to your exercise routine as often as four days a week, suggests PilatesInsight.com. Take a day off in between to rest or opt for a cardio workout on the off days.
Everyday Effort
Pilates, like weight lifting or other muscle-building exercises, requires that you allow time for your muscles to heal. If you would like to integrate Pilates into your everyday routine, you can opt for shorter daily workouts, alternate the exercises you choose to work different muscle groups, or switch between challenging workouts and less strenuous ones. Take time during less strenuous workouts to focus on your form or breathing, rather than pushing your body. According to Pilates instructor Ana Caban, Pilates is safe enough to do everyday.
Cardio Boost
While beginning Pilates exercises don't provide much in the way of cardio, advanced Pilates exercises, particularly on machines rather than on the floor, can boost your heart rate. You also can opt for a class or DVD that combines Pilates with more energetic exercise for an all-in-one workout. Look for classes or DVDs marketed as Pilates for weight loss, and count these workouts as both strength training and moderate aerobic exercise when adding up your total fitness time.
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