Pilates is known for being a great exercise for toning, but many wonder if it is effective for weight loss. The short answer is yes. Read on find out more about how Pilates can be useful in helping you to reach your weight loss goals.
Pilates and Weight Loss
Although research has shown that Pilates may not be as effective in promoting weight loss when compared to some forms of cardio, the kind of movement your body does while performing these exercises jump starts your metabolism and can keep you burning calories throughout the day.
When looking at statistics, outcomes are mixed. One study conducted in 2017 looked at 37 overweight or obese women ages 30 to 50. After practicing Pilates for an 8-week period, the exercise was shown to be effective for weight loss, lowering BMI, toning the waist and decreasing the abdomen and hip circumference.
Despite the change shown in the above study, no differences were reported in lean body mass (body fat weight subtracted from total body weight).
A study conducted back in 2015 looked at postmenopausal women aged 59 to 66. After practicing Pilates for 12 weeks, none of the women experienced a change in body composition. However, they did increase strength in the abdomen and upper and lower limbs.
Researchers feel the lack in change in body composition may be due to the fact that the women didn’t alter their diets.
How Many Calories Do You Burn with Pilates?
Before moving forward, let’s get a better understanding of weight loss and exercise. The number of calories you burn while exercising will vary depending on your hormones and genetic makeup. But basically, if you consume fewer calories than you burn, you will end up losing weight.
In a 50-minute Pilates class, 150-pound women can expect to burn 210 to 360 calories. The amount burned varies due to the intensity of the class as well as the individual’s physical characteristics.
On the other hand, to lose a pound of fat, you must burn 3500 calories more than you consume. So, if you started Pilates at a beginner level and did not change your diet at all, you can expect to lose a pound every 16 days providing you practice Pilates every day. Once again, keeping in mind weight loss results can dependent on outside variables.
Pilates and Cardio
Since Pilates isn’t as effective in burning calories as some other forms of exercise, it is recommended to combine it with cardio for maximum results. This should result in the development of lean muscle mass and decreased fat mass.
The amount of cardio and the type of activity you will need to incorporate can be 30 minutes of walking, elliptical training or a dance class. Longer workouts will provide even better results.
However, if you would rather stick to Pilates, you will need to work out for 45 to 50 minutes a day 4-5 days a week for effective weight loss. You will also need to include an additional warm up and cool down. Exercises should increase your heart rate with moves such as jackknife and hundreds.
Pilates is About More Than Just Weight Loss
Even though this may sound discouraging if you are looking to lose weight with your Pilates workout, there are many other benefits Pilates can provide. It will help you to build lean muscle and one of the unique effects of Pilates is that it will rev up your metabolism so that you burn calories all day long.
Pilates is also very beneficial to the core. Every move associated with a Pilates workout focuses on the core giving your body a leaner, shapelier look overall. It also improves posture, can be great for rehabilitation and help to relieve anxiety.
Finding the Right Pilates Trainer
If you feel that Pilates can be beneficial in helping you reach your goals, the first step will be finding the right Pilates studio. A good studio will be clean, have a serene and welcoming atmosphere and experienced trainers that will work with your individual needs.
If you are in the Orange County area, Konnect Pilates is highly recommended. Konnect has a terrific environment for Pilates workouts and trained professionals on hand. It is owned and operated by Balanced Body certified professionals who are familiar with a wide range of Pilates methods.
The Pilates workouts they offer includes Pilates Privates, Pilates mat and group reformer classes.
If you're thinking of taking the next steps in making Pilates a part of your professional life, Konnect also offers Pilates Teacher Training certifications. Learn from skilled experts to take your knowledge of Pilates to the next level.
In conclusion, Pilates may not be the ultimate weight loss program, but it can boost your metabolism, improve your health, tone muscles and improve your posture to give you a look that is shapely and the wellbeing that benefits your mind and body. Try Pilates to see how it can provide the transformation you are looking to make.