A study of the benefits of Pilates done at the University of Pennsylvania by Michelle Olsen, PhD, showed that intermediate-level Pilates workouts are equal to speed walking 4-4.5mph in terms of energy (calorie) usage. Other studies have shown the working out on a reformer increases lower and upper body strength, increases flexibility, and improves strength of the core musculature. Mat work has been shown to increase core strength, upper body strength, and improve flexibility.
While Pilates workouts are excellent options for building muscle strength and promoting flexibility, they are not ideal cardiovascular workouts. Our most experienced clients find that a regular Pilates workout schedule helps improve the ease and efficiency of the cardiovascular workout of choice, such as running, swimming, cycling, and kayaking.
While intermediate workouts burn more calories then beginning workouts, and advanced workouts even more still, it is important to continually focus on performing the exercises precisely and correctly. Taking on a "harder" class before you are truly ready leads to less strengthening of the deep core, as the superficial muscles will likely overwork, and the core will not engage properly. Injury risk goes up when participants are working at a level beyond their current fitness level. To move up from your current level, I offer the following tips:
1. Be consistent. Aim to take 2-3 classes or private trainings sessions per week. If you can't get in the studio that frequently, let our staff design a home program for you.
2. Look for the work. By moving precisely and tuning into the placement of the limbs and activation of the necessary stabilizing muscles, even basic exercises feel like work. If you aren't feeling challenged, it is most often because your body isn't precise enough in the execution of the movement, not because the class is "too easy."
3. Break each and every exercise into two parts: the moving part and the stabilized part. Each exercise will have a focus on moving as well as attention to holding steady in an optimal alignment. By focusing on both you will likely experience the full capacity of an exercise's potential to challenge you. For example, when doing Feet in Straps on the reformer, the "moving" part is the legs while the "stable" part is the pelvis. Focus on moving the legs through space without hyperextended the knees, pulling the straps down from the hip. At the same time, pretend the pelvis is a bowl of water you will not spill. The core will work as the legs move away from the body, which is where the pelvis is most likely to tip forward.While Pilates workouts are excellent options for building muscle strength and promoting flexibility, they are not ideal cardiovascular workouts. Our most experienced clients find that a regular Pilates workout schedule helps improve the ease and efficiency of the cardiovascular workout of choice, such as running, swimming, cycling, and kayaking.
While intermediate workouts burn more calories then beginning workouts, and advanced workouts even more still, it is important to continually focus on performing the exercises precisely and correctly. Taking on a "harder" class before you are truly ready leads to less strengthening of the deep core, as the superficial muscles will likely overwork, and the core will not engage properly. Injury risk goes up when participants are working at a level beyond their current fitness level. To move up from your current level, I offer the following tips:
1. Be consistent. Aim to take 2-3 classes or private trainings sessions per week. If you can't get in the studio that frequently, let our staff design a home program for you.
2. Look for the work. By moving precisely and tuning into the placement of the limbs and activation of the necessary stabilizing muscles, even basic exercises feel like work. If you aren't feeling challenged, it is most often because your body isn't precise enough in the execution of the movement, not because the class is "too easy."
4. Do a private session every month or two to get reevaluated and receive a fundamentals tune-up. Your instructor will be able to point out some of the more subtle inefficiencies in your movement patterns which can be key to optimizing your Pilates experience.
--Carolyn Watson, M.S.
