If you want a leaner figure and low-impact exercise is more up your alley, then Pilates may be your answer.
When we think about losing weight, our minds typically turn to cardio-intensive exercises such as running or High-Intensity Interval Training (HIIT) workouts. These exercises elevate the heart rate, which burns calories much faster in a short amount of time. But adding Pilates to your exercise regime as part of your weight loss plan can be supremely beneficial as the practice improves core strength, balance, and flexibility. When practiced correctly, Pilates can challenge you and strengthen your muscles in ways that other exercise doesn’t.
What is Pilates?
So, let’s take a little look at the history of Pilates.
At the end of the first World War, Joseph Pilates, a German physical trainer, developed the Pilates method of exercise to rehabilitate injured, disabled, and sick soldiers. In the early 1920s, Joseph and his wife Clara brought the Pilates technique to the United States, where it continued to be taught and developed. Over the years, the popularity of the Pilates method has steadily spread to become a worldwide phenomenon.
The effects of practicing Pilates, which uses a series of slow, precise movements, are very similar to Yoga which focuses on the mind-body connection creating an overall healthier lifestyle.
Is Pilates Good for Weight Loss?
Pilates is an incredible fitness technique that lengthens, strengthens, and tones the entire body and, when practiced regularly, is a fantastic fat-burning form of exercise.
Nonetheless, combining Pilates with other weight loss strategies, such as healthy nutrition and other forms of exercise such as cycling, walking, swimming, or running, would be even more beneficial to attain desirable weight loss results.
What Does Research Tell Us About Pilates and Weight Loss?
Pilates’ main benefits are notably strength, flexibility, posture, and stamina, yet based on previous research studies, there is less evidence of its impact on weight loss alone. Previous research on Pilates for weight loss has presented quite mixed results.
A 2015 study assessed the effectiveness of a 12-week Pilates exercise on postmenopausal women between the age of 59 to 66 and found that practicing mat Pilates resulted in no change in body composition. It is worth noting that this was likely due to the study participants not partaking in a diet regimen during this period. The results of this study did show that Pilates increased abdominal, upper, and lower limb strength.
In 2017 another study observed the effect of Pilates exercises on 37 women aged between 30 to 50 during an 8-week program. Researchers discovered that Pilates positively affected body composition in sedentary overweight and obese women. Additionally, the practice of Pilates in this particular group was effective for weight loss, lower body mass index (BMI), toned waist, and decreased abdomen and hip circumference. These exercises made no difference in lean body mass.
A more recent 2021 analysis of data found a significant decrease in body weight, BMI, and body fat percentage in overweight or obese individuals.
Overall, research shows that partaking in regular Pilates exercises can produce excellent results. But, to increase weight loss, consuming fewer calories than you burn throughout the day is equally important.
How Many Calories Does Pilates Burn?
For an individual weighing approximately 150 pounds or 68 Kilograms, a 50-minute beginner Pilates mat class burns roughly 175 calories. An advanced 50-minute class would burn around 254 calories. So to lose 1 pound or close to half a kilo, you need to burn about 3,500 calories.
Take note that you may burn more calories in a Pilates Reformer or Hot Pilates session, where your heart rate is significantly higher, over a traditional mat Pilates class. These Pilates practices are described in more detail as follows:
- Traditional Mat Pilates: Mat Pilates consists of body weight exercises performed low to the ground and involves smooth, fluid movements that are gentle on bones and joints. This form of Pilates can be effective in weight loss when combined with other factors such as eating a healthy diet and adding other cardio exercises to your routine.
- Reformer Pilates: Reformer Pilates creates opportunities for whole-body dynamic strength, flexibility, and cardio exercises. Reformers have the added benefit of springs and pulleys to increase resistance significantly. This exercise contributes to your overall weight loss strategy by increasing muscle tone. Ultimately, the more lean muscle you have, the more calories you can burn.
- Hot Pilates: Hot Pilates offers high-intensity, low-impact training that is a challenging full-body workout in a heated room at 95° degrees Fahrenheit (35 °Celsius). These classes use many variations and repetitions of Pilates core and back strengthening exercises alongside squats, lunges, and mountain climbers. Hot Pilates strengthens muscles and burns fat while incorporating balance, strength, and flexibility.
How Often Should You Practice Pilates for Weight Loss?
Regular practice is essential if your goal is to lose weight and see measurable results. Most experts recommend practicing some form of Pilates at least four times a week or, if pressed for time, two to three times. Joseph Pilates noted, “In 10 sessions you’ll feel the difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body”.
Final Tips for Healthy Weight Loss
Pilates can assist with weight loss when combined with a balanced nutritional diet that is consistent over an extended period.
A good option is to mix up your Pilates sessions with other forms of cardio exercise and strength training that you enjoy, whether that be walking, cycling, running, swimming, HIIT, or lifting weights.
Creating a sustainable and healthy lifestyle is crucial, and when you apply all these elements, you will discover an effective way to tone muscles and achieve your weight loss goals.
About The Author
Hi, I’m Irene, a freelance writer who works with start-ups, entrepreneurs and small businesses. My goal is to help you save time and money so that you can focus on growing your business. I specialise in SEO blog posts and articles, website content creation and proofreading. If you would like more information on how I can help with your written content, then let’s have a chat.