Pilates is a great workout that helps strengthen muscles, improve posture, and reduce stress.
If you’re looking to get fit and stay motivated, then Pilates is a great way to go.
Pilates was developed by Joseph Pilates in the early 20th century using body control exercises, breathing techniques, and stretching, with the goal to achieve balance between mind and body through controlled movement.
There are several types of Pilates workouts, each designed to target specific areas of the body. For example, the Reformer targets the core, while the mat focuses on strengthening the legs and back.
With all of these benefits though, you may be wondering how frequently you'd need to do Pilates to reap the rewards to the maximum.
This guide tells you just that, along with plenty more of your most burning questions regarding Pilates.
What Exactly Is Pilates?
The word “Pilates” comes from the Latin phrase meaning “to bend or fold”.
This refers to the original concept behind Pilates: to use gentle pressure to stretch and strengthen the entire body.
Joseph Pilates began developing this system after he became frustrated with traditional physical therapy methods used at the time.
His goal was to create an exercise program that would help people regain their strength and mobility.
He believed that if someone could learn to move properly, they could prevent injury and live a healthier lifestyle.
In addition to helping people recover from injuries, Pilates also helped people who were recovering from illness.
He felt that it was important for everyone to have access to a healthy lifestyle.
So, What Does It Look Like?
If you want to try Pilates, there are two main forms of the practice. They include mat work and reformer work.
This type of Pilates involves working out on a large rectangular mat. The mat can be found at any gym or health club.
You'll typically begin your workout by lying down on the mat. Then, you'll roll over onto one side, and perform exercises on that side.
After completing the exercises on one side, you'll switch sides and repeat the process.
You can choose to perform exercises on either your left or right side.
However, some experts believe that performing them on both sides will increase the effectiveness of the workout.
The second form of Pilates is known as reformer work. This type of workout uses equipment similar to a typical home gym.
It consists of a frame that's equipped with handles and springs. You lie down on the frame and pull yourself up into different positions.
As you progress through the workout, you'll raise your hips higher and lower them farther than before.
This helps tone your thighs, glutes, hamstrings, abs, and other muscle groups.
Once you've completed the workout, you'll return to the starting position and repeat the process.
Some experts recommend doing three sets of 10 repetitions.
Pilates Mat Work Benefits
According to many studies, Pilates has been shown to improve flexibility, range of motion, posture, and overall fitness levels.
These benefits come in part because of the way the workout works. By stretching muscles throughout the body, Pilates increases blood flow and oxygenation. This improves muscle recovery and reduces stiffness.
Pilates Reformer Work Benefits
For people wondering if Pilates is strength training, Pilates reformers are great tools for toning and training he core strength. These machines allow you to perform exercises while maintaining proper alignment and balance.
They also offer resistance, which makes each repetition easier. In fact, Pilates reformers provide more resistance than most other types of equipment. This means that you won't need to spend as much energy when using these machines.
Finally, Pilates reformers can help reduce back pain and knee problems.
Since they're designed to mimic the movements performed during everyday activities, they can help strengthen your core and prevent injury.
This article discusses further what reformer pilates is, how it works and what its benefits are so check it out.
How Often Should You Perform Pilates?
Experts agree that Pilates should be done on a regular basis.
According to the National Center for Complementary and Integrative Health, this is at least once per week.
However, if you're new to Pilates, you may find that you have trouble getting started.
To get the best results from your workouts, it's important to stick with it.
If you feel like you're not progressing fast enough, consider adding additional sessions to your routine.
For example, you could add an extra session every two weeks.
If you're looking for a complete workout program, check online or with your fitness instructor for a guide to Pilates exercises you can do on your own.
You can also check out guides for the best at home Pilates workouts so you can still get your exercise in even during your busy seasons.
Should You Incorporate Pilates With Other Workouts?
Many people combine their Pilates workouts with other forms of exercise.
If you want to do this, make sure to follow the instructions provided by your trainer or instructor.
For instance, you might use Pilates after working out with weights. Or you might use Pilates as a warm-up before running or cycling.
In addition to helping you achieve better fitness goals, combining Pilates with other workouts can actually increase the intensity of your workouts.
This is because Pilates focuses on specific areas of the body, such as the legs, arms, and abdomen.
When combined with other exercises, these areas will receive more attention than they would otherwise.
Can You Lose Weight Doing Pilates?
Yes! While Pilates isn't specifically designed to burn calories, it does work some of your major muscle groups.
As a result, you'll likely see improvements in your strength and endurance.
You'll also notice a reduction in fat around your midsection. This is because Pilates helps tone your abs and improve posture.
These benefits can lead to weight loss. However, since Pilates doesn't focus on cardio, you shouldn't expect to lose any significant amount of weight.
Check out this article on how many calories Pilates burn to help you decide if it is the exercise you need for your weight loss journey.
The Bottom Line
Pilates is one of the fastest growing fitness trends today. It combines traditional exercises with modern techniques.
The combination of these elements creates a powerful workout that improves flexibility and strengthens muscles throughout your entire body.
Whether you're just starting out or you are seasoned to the exercise, performing Pilates as often as possible will reap the greatest rewards.