Pilates A Closer Look

Pilates is much more than simply stretching on a mat with soothing music in the background.

While it is a favorite among celebrities for its low-impact and graceful nature, it also has the potential to torch calories and build incredible muscle tone.

Read More: Benefits of Exercise Throughout the Day

Understanding the Numbers

Data from the American Council on Exercise shows that a 30-minute beginner Pilates session typically burns about 108 calories.

If you step into an advanced class, the calorie burn increases to roughly 168 calories within the same time frame.

For an average person weighing 150 pounds, a one-hour mat workout can burn around 200 calories. If your weight is closer to 180 pounds, you may burn approximately 257 calories.

An advanced 50-minute session could burn as much as 254 calories, akin to the calorie expenditure of a brisk walk or light jog.

What Research Suggests

Still have doubts? A 2014 study from the Journal of Sports Sciences investigated how much oxygen is consumed and energy is spent during Pilates sessions.

The results revealed that moderate-intensity Pilates burns between 3.2 and 6.7 METs (Metabolic Equivalent of Task), which translates to about 150-250 calories during a one-hour session, depending on intensity and body weight.

But Pilates offers benefits that go beyond just burning calories. According to a 2016 study in the Journal of Physical Therapy Science, engaging in 12 weeks of consistent Pilates training significantly improved body fat percentage and muscle mass. Essentially, Pilates doesn’t just help you burn calories; it reshapes your body by building lean muscle.

This foundation of strength leads to better posture, a stronger core, and a metabolism that continues to burn calories long after your workout.

Additionally, a 2020 study published on ScienceDirect evaluated energy expenditure during Pilates.

Using oxygen consumption as an indicator, researchers found that Reformer Pilates burns approximately 155 calories per hour, while mat Pilates burns about 116 calories.

Reformer, with its added resistance and greater range of motion, may require more effort, but both forms deliver consistent, sculpting results that extend beyond what you see on the calorie counter.

The Broader Impact of Pilates

While calorie burning is one benefit, Pilates is most effective for weight loss due to its ability to build lean muscle, which increases your resting metabolism.

Over time, this allows your body to burn more calories throughout the day, even at rest. Additionally, Pilates improves posture, balance, and flexibility, making everyday movement easier and reducing the chances of injury.

Another often-overlooked benefit of Pilates is its focus on mental well-being.

The practice incorporates mindfulness and calming techniques, which can help lower stress and improve sleep quality.

These two factors play a vital role in curbing emotional eating and maintaining a healthy lifestyle.

How Often Should You Practice?

Health experts recommend engaging in 30 to 60 minutes of Pilates three to five times a week for impactful results.

When combined with a balanced diet and regular cardio exercise, Pilates can be an essential part of your overall fitness routine.

Final Thoughts

Pilates isn’t just another workout; it’s a powerful tool for transformation.

While it may not burn calories as rapidly as high-intensity interval training or spin classes, its real strength lies in creating lean muscle, enhancing mind-body awareness, and offering sustainable results.

If you’re seeking a workout that not only burns calories but also strengthens, tones, and centers your body and mind, Pilates just might be the perfect fit.

Consider making it part of your routine and start reaping its multitude of benefits.

Read More: Reformer Pilates at Home

Source: gulfnews

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.