Pilates is an exercise system designed to improve your flexibility and strengthen the muscles in your abdomen, thighs, buttocks and lower back, known collectively as your core muscles. Some Pilates exercises use only the weight of your own body, while others require the use of specialized equipment. While Pilates routines will cause you to burn some calories, you will typically lose more weight performing other common forms of exercise.
Pilates Basics
Pilates is named after its inventor, Joseph Pilates, who sought to create a new form of mind-body exercise. When performing the exercises in their routines, Pilates practitioners don't focus on sheer repetition or enthusiastic physical exertion. Instead, they focus on the combination of controlled, precise manipulation of their bodies and regulated, coordinated breathing. Common benefits attributed to regular performance of a Pilates routine include improved blood circulation, reduced risks for physical injury, improved posture and an increase in general health and well-being.
Exercise and Weight Loss
To keep your muscles working properly, your body must burn a relatively large amount of calories. When you exercise regularly and increase the size of your muscles, you also increase your body's ability to burn through the calories you consume. If you eat healthy foods and control your food portions, improvements in your muscle strength and tone can also help you burn through unwanted fat and drop any excess pounds. Exercises commonly used as part of a weight-loss program include aerobic exercises --- which accelerate your breathing and heart rate --- and strength training exercises, which focus directly on increasing your muscle size.
Calorie-Burning Effects
Performance of a Pilates routine requires relatively little aerobic effort and results in only a modest calorie loss, according to a study released in 2005 by the American Council on Exercise. On average, participants in the study burned off 175 calories during a 50-minute beginner session, while more experienced participants who performed an advanced routine burned off an average of 254 calories in similar 50-minute sessions. In comparison, individuals who ride a bicycle for one hour at a leisurely pace burn anywhere from 292 to 436 calories, while those who play racquetball can lose anywhere from 511 to 763 calories in a single hour. At the extreme, running for one hour can produce a loss of anywhere from 986 to 1,472 calories.
Considerations
While Pilates won't help you lose a lot of weight or significantly improve your heart and lung health, it is an exemplary exercise for gaining flexibility and strengthening your core muscles, the American Council on Exercise reports. Pilates routines can also be modified in a number of ways, making them accessible to individuals in varying states of health and with varying amounts of exercise experience. Consult with your doctor before you begin performing Pilates, and seek out a qualified instructor to help you establish a safe, effective Pilates routine.
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