Benefits Of Pilates, Evaluation By American Council On Exercise

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Benefits Of Pilates, Evaluation By American Council On Exercise

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Check out the group fitness schedule at most health clubs and it's

clear that Pilates is still one of the hottest trends in fitness. But

is Pilates also a good calorie-burning workout? In an exclusive

study, the American Council on Exercise (ACE), America's nonprofit

fitness advocate, examined the calorie expenditure of an average

Pilates Workout.

Lead researchers Stefanie Spilde and Porcari, Ph.D. at the

University of Wisconsin, La Crosse, recruited 15 healthy women, ages

18 to 26, with at least an intermediate level of Pilates experience.

Each subject participated in two 50-minute Pilates mat-training

sessions (one beginner, one advanced), following a videotaped routine

for consistency.

Each subject first followed a beginner mat Pilates routine, which

consisted of five minutes of breath-linked alignment exercises,

followed by 40 minutes of basic Pilates exercises that followed the

original Method of sequencing. The session ended with five minutes of

stretching and realignment. The advanced routine was similar to the

beginner routine except that it utilized advanced techniques of

positioning and pacing for each exercise. During each session, heart

rates and oxygen consumption were measured and recorded, and subjects

rated their perceived effort using the 6-20 Borg scale.

An analysis of the data showed that the intensity of the beginning

Pilates routine was lower than the recommended guidelines for

improving cardio respiratory fitness. The average percentage of

maximal heart rate was 54 percent, which is below the ACSM

recommendation of 64 percent to 94 percent. The advanced Pilates

routine elicited a higher aerobic response, with 62 percent of

maximal heart rate and 43 percent of V•O2 max. This would be the

equivalent to the energy requirements of walking 3.5 to 4 miles per

hour.

The study concluded that the cardiovascular benefits of Pilates

appear to be limited. Even though participants feel as though they're

working hard-and from a muscular standpoint, they are-they are not

achieving significant aerobic or calorie-burning benefits from their

efforts.

" Pilates has a long list of benefits including improved body

mechanics, balance, coordination, strength and flexibility, " said Dr.

Cedric X. , chief exercise physiologist for ACE. " While the ACE

study shows that a Pilates session burns a relatively small amount of

calories, it is still a valuable addition to any exercise routine

offering the essential elements of building a strong core and

increasing flexibility. "

Complete study results appear in the November/December 2005 edition

of ACE Fitness Matters magazine or on our Web site at

acefitness.org/getfit/PilatesStudy2006.pdf.