Pilates is a system of controlled movements that require core stability, strength, flexibility, and focused breathing, resulting in a total mind-body workout. But, don’t think that Pilates is just another trendy exercise routine. Emerging research shows that Pilates builds muscle endurance, relives lower-back pain, and improves sleep and quality of life.
Over the past decade, Pilates has gained popularity and been adopted by numerous rehabilitation programs. Joseph Pilates began developing his exercise system – originally called “Contrology” – in the early 1900s. During the latter part of World War 1, Joseph Pilates refined his rehabilitation process by attaching springs to the beds of hospital patients. This enabled bedridden patients to exercise against resistance while encouraging movement early in the rehabilitation process.
Today, Pilates is still used in rehabilitation, as it improves patients’ strength and flexibility. The Pilates method is a series of controlled movements performed on a specially designed spring-resistance apparatus (commonly referred to as a Reformer) or floor-based exercises (mat work).
During each Pilates session, whether it’s on the Reformer or mat work, participants are continuously prompted by instructors to concentrate on their breath, the contraction of muscles, holding a strong core, and the quality of movements – leaving little room for the mind to wander.
Muscle endurance
A study, published in the Journal of Strength and Conditioning Research, demonstrated the benefits of participating in a 12-week Pilates program was capable of significantly increasing abdominal endurance, hamstring flexibility, and upper-body muscle endurance in both men and women. Furthermore, the study concluded that Pilates improves overall sport and athletic performance.
This finding is particularly relevant for those who enjoy weight training, CrossFit, and other strength training programs that may be hesitant to try Pilates.
Strength and flexibility
Flexibility is needed to perform everyday activities. Improved flexibility enhances an individual’s muscular conditioning and mobility – both necessary conditions for strength training.
Researchers have found that even one hour of Pilates per week can improve an individual’s flexibility. A study, published in the Archives of Physical Medicine and Rehabilitation2, revealed an increase in participants’ musculoskeletal flexibility with Pilates – the ability to move a body segment through its range of motion- which helped to reduce the likelihood of soreness or injury with other physical exercises.
Balance training
Balance-focused exercises, such as Pilates, can be effective for improving postural and neuromuscular control. Balance is characterized as either static or dynamic. Dynamic balance requires the integration of the sensory, musculoskeletal and nervous system. Researchers have found that Pilates challenges these systems while also focusing on breathing, control, precision and movements.
The results, published in the Journal of Bodywork and Movement Therapies3, demonstrated significant improvements in participants’ dynamic balance. The 5-week Pilates program helped participants become more kinesthetically aware of how to correct faulty movement patterns, resulting in improved motor control.
Additionally, the researchers suggest Pilates may benefit athletes who are looking to improve their sport performances.
Improving sleep quality
Pilates has been found to be a highly effective method for improving sleep patterns and lowering levels of daytime sleepiness. A study, published in the Journal of Bodywork and Movement Therapies4, assessed the effectiveness of Pilates mat exercises on sedentary adults’ sleep quality and quality of life.
The researchers focused on mat exercises because these style classes tend to be more widely available in gyms and studios than the reformer style classes. Mat classes are also a great way for beginners to become acquainted with Pilates.
The 12-week Pilates program demonstrated significant improvements in participants’ quality of sleep, as well as emotional and physical improvements for both younger and older participants in the study.
Pilates can help reduce broken sleep cycles and overall lack of sleep. Adequate sleep is often related to a person’s weight control and healthy habits. Sleep deprived individuals tend to make poor food choices and may skip exercising.
The Takeaway
Pilates is an effective mind-body workout for people of all fitness levels. Integrating a Pilates mat or Reformer class into your weekly workout routine is great for your overall health and could benefit other areas of your life as well.
Note: This article is an adaptation of the original article published on Gainesville Health & Fitness’s blog.