Seeing the lithe and toned bodies of many Pilates practitioners, it’s easy to believe that you can lose weight just by doing it. This isn’t exactly true. Generally speaking, weight loss is the result of maintaining a calorie deficit.
That means in order to lose weight, you must burn more calories than you consume. The number of calories you burn (versus another person) depends on many factors though. These include metabolism, genetics, various health conditions, and, of course, proper diet and exercise.
Unlike the more obvious high-intensity workouts, Pilates doesn’t burn major calories. But there are definitely ways Pilates can aid in weight loss.
What is Pilates?
Pilates was established in the 1930s by Joseph Pilates. Pilates was established in the 1930s by Joseph Pilates. He was a revolutionary fitness enthusiast who believed in the fundamental idea that good health was in one’s control. Based on this notion, he introduced a revolutionary exercise system over 100 years ago which he dubbed “Contrology.”
As part of a touring German circus troupe who were in the enemy territory of Britain when WWI started in 1914, Pilates was arrested and interned in a camp on the British Isle of Man. It was there that Pilates began watching the cats on the island as they chased the birds and mice. He was struck by their sheer energy and agility and concluded that their frequent stretching was what gave them their edge.
As such, he began to devise a series of exercises and movements that would stretch the human body. Rumor has it he even used the camp’s hospital beds to create rudimentary equipment. Whatever the case, once he began doing the exercises, he was pleased with the results in his body, mind, and overall health.
The Pilates Practice Today
With a focus on posture, flexibility, balance, and mind-over-body control, it’s a popular moderate aerobic workout that’s based on resistance, movement, and core strength. The practice itself can be done on a mat or on specific equipment/machinery developed for the practice.
Pilates is a natural draw for those who are overweight or obese because it doesn’t put the same strain on the joints as many of the higher-intensity forms of exercise do. As such, it’s been found to reduce body weight and body fat percentage in overweight or obese practitioners seeking movement as part of their weight loss journey.
But, as mentioned above, weight loss itself essentially comes down to burning more calories than one consumes in a day. And how this plays out from person to person depends on a number of factors. There is one thing for certain though…
Pilates Can Aid in Weight Loss by Changing the Body
So while you’re actively in a Pilates class, you may not be burning a ton of calories. But you are building lean muscle mass. This, in turn, helps you raise your basal metabolic rate (BMR). Your BMR determines the number of calories you burn while both in movement and at rest. So the more lean your muscle tissue, the more calories you require to keep tissue primed and fed. This means that the more muscle you have, the more calories your body will burn while at rest.
This is known as body recomposition and it happens in those who regularly practice Pilates. That’s because improving body composition though consistent muscle training techniques such as those found in Pilates will build lean muscle and reduce body fat. This can ultimately result in weight loss. This is all the more effective when you maintain a healthy diet as well.
How Often Should You Do Pilates?
While you don’t need to jump into a comprehensive Pilates practice right away, a systemic review of studies on the effects of Pilates on body composition found that 60 minutes of Pilates, five times per week and for a minimum of four weeks with skilled instructors, is ideal for establishing body recomposition.
Even so, devoting any amount of time to improving your fitness is, well, priceless. As of the time of this publication, both the Physical Activity Guidelines for Americans and the Centers for Disease Control and Prevention (CDC) recommend 150 minutes of moderate to intense activity per week for adults.
So that’s a great baseline.
Ready to Explore the Benefits of Pilates?
While Pilates alone isn’t going to shave pounds off your weight, Pilates can aid in weight loss through body recomposition. Plus, it can serve as a component of an overall healthier lifestyle that could lead to losing weight.
So if you’re ready to see what Pilates can do for you on your weight loss journey (or whatever other journey you’re taking), contact us today.
We look forward to hearing from you!