Pilates Effects on Body Composition
An active life that cultivates purposeful movement ensures well-being and a healthy body (Ispas et al 2017).
As a fitness professional for over 25 years, my main focus is providing an enjoyable and attainable fitness program that is also highly effective. Why waste time on workouts that aren’t going to achieve the results you are seeking?
Joseph Pilates (1883-1967) created the Pilates method to attain physical and mental well-being. He was worried about the modern era of unhealthy sedentary behaviours so he specifically designed a series of vigorous physical exercises to correct muscular imbalances to improve posture, coordination, balance, strength, and flexibility.
I found a 2017 study that defined Pilates on the apparatus as a method that involves control and awareness of the body, and as the practitioner evolves with their practice they become stronger while mastering their own body with the exercises (Ispas et al 2017). This study purported that one of the most important aspects in a Pilates practice is the practitioner and instructor relationship, which leads to better customization of programs and the adjustment of exercises according to each one’s needs (Ispas et al 2017). I wholeheartedly agree. The Pilates method is so vast and intricate it’s ideal to have a highly trained Pilates professional guiding each individual client’s workout.
The purpose of this particular study was to evaluate the effectiveness of Pilates apparatus practice on improving body composition in adults. The researchers began from the premise that the role of body composition is essential for physical health (Ispas et al 2017). Body composition is how much lean muscle mass vs body fat we have. Having too much body fat in relation to lean muscle mass increases the risk of developing chronic diseases such as diabetes, hypertension, coronary artery disease (Cornerstone Physiotherapy, n.d.). On the other end of the body composition spectrum, having too little fat increases the risk for osteoporosis since bones require a certain amount of fat for optimum health. Additionally, not having enough body fat can’t support the essential functions and processes the body needs, such as temperature regulation and nutrient storage (Cornerstone Physiotherapy, n.d.).
This 4-month study consisted of 20 females going through a Pilates apparatus workout program with 10 basic exercises with 5 variants each with 10 reps for each variation. There was a focus on muscle toning (hypertrophy) while alternating between concentric and eccentric contractions, utilizing the apparatus with a slow and controlled working tempo (Ispas et al 2017).
The results of the study indicated that regular attendance (2-3 times weekly) of the Pilates apparatus training program ended with the an average of 3.9% decrease in body fat and an average 1.6% increase in lean muscle, which indicates the beneficial influence of exercises using the Pilates equipment on the body of each participating subject (Ispas et al 2017).
Furthermore, this study didn’t taken into account any other variable. Adding the current national recommendations for aerobic activity (to strengthen heart and lungs) and a balanced nutritional program (to increase protein intake) and the results would increase significantly.
I take this study as another convincing example of how amazing Pilates apparatus is for our bodies :)
Resources
Ispas, A.-M., Macovei, S., & Zahiu, M. (2017). Changes in the Body Composition of People Practicing Exercises on Pilates Apparatus. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health, 17(2), 317–324.
Cornerstone Physiotherapy. (n.d.). What Happens If Body Composition is Too High? Cornerstone Physiotherapy. Retrieved August 2, 2024, from https://cornerstonephysio.com/resources/body-composition-impacts-health/#:~:text=What%20Happens%20If%20Body%20Composition,due%20to%20the%20excess%20weight.
