Is Working On A Pilates Machine Considered Weight Training?

Experts recommend two to three days a week of strength training for strong bones and muscles, but muscle-strengthening activities do not only include using weight machines or free weights. Pilates, yoga and other methods of exercise that use only your body weight also build strength. Pilates machines that use cables and pulleys to manipulate your body weight for resistance similarly to home gyms can be just as effective for strength training as long as you do not need heavy weights such as those used by competitive bodybuilders and powerlifters.

Types

The main two Pilates machines are the reformer and cadillac. The reformer is a wooden cable and pulley machine most often seen in Pilates studios. There are also several versions you can use at home. The reformer also has springs and a sliding bench that you mainly lie on to perform strength-training exercises with the upper and lower body. The cadillac is similar with springs, cables, pulleys and a bench so you can exercise your whole body using your own resistance and that of the springs. Cadillacs also have a metal canopy over the bench from which you can hang. This gives you more workout options but takes up more room. Have a qualified instructor show you how to use either of these machines before you attempt a workout, because incorrect form can lead to injuries.

Benefits

Exercises on Pilates machines strengthen and stretch your muscles. The machines are low-impact, but the exercises encourage you to take your joints through their entire range of motion to increase mobility. You build long, lean muscles on Pilates machines that improve tone, posture, strength and flexibility.

Core Training

Core training is a subsection of weight training. Core training focuses on the waist and hip muscles, including the lower back. The core muscles stabilize the trunk, or torso. Having strong abs and core muscles improves posture and balance. Pilates calls this area the powerhouse. Although Pilates machine workouts build strength throughout the body, the core is where your movements should come from. Stabilization is of utmost importance in Pilates. No exercise sacrifices pelvic stability to complete the workout, whereas other types of weight training might not emphasize structural alignment like Pilates.

Considerations

Pilates machines are not cheap. They also are large. If you want to work out on a Pilates machine at home, expect to spend at least $2,000 for a reformer and upward of $4,500, as of March 2011. A cadillac costs between $3,500 and $4,000. Alternatively, you can also use these machines at a Pilates studio. Expect to pay about $50 for a one-on-one Pilates session. Group classes are usually cheaper, costing between $8 and $25 for a one-hour workout.