Does Pilates Promote Fat Loss?
It depends on your perception and experience of Pilates. Years ago I wrote an article on “Fat Loss through Weight Training’, this was back when cardio was the only way. When the machines would guide you to work in a ‘fat burning zone’ of low intensity (Do they still have that?). Weight training was still seen as good for buffing up those muscles. How does fat loss and Pilates compare?
EPOC
I explained about EPOC (Excess post-exercise oxygen consumption) and how recent studies were showing higher levels following a weight training session than the cardio alternatives. The higher metabolism rate was staying elevated for much longer after the weight training session was finished, thus burning more calories through the rest of the day. This is one of the reasons doing strength training before cardio, or as intervals, could be recommended in a weight loss program.
Low or High Intensity?
The low intensity model was also thrown out with the dishwater. During a low intensity training session, more fat calories are used over carbs, but when we include the EPOC after-burn hours, the percentage of fat calories was much higher following a high intensity workout (which surprisingly took about 10 years to become mainstream and popular through HIIT workouts). Now how does this relate to Pilates?…
Stretch or Strengthen?
Pilates is all about the stretch but not as you stretch at the end of another training workout. In Pilates we are stretching the muscles AS we do the workout. When a muscle is stretched it is in it’s weakest state, in Pilates this is where we look to strengthen. On the Pilates Reformer we are also utilising the highest strength gains of eccentric (muscle lengthening contractions) movements. Combining the stretched position of the muscles and the eccentric movement creates highly challenging exercises. On the mat these are body weight exercises, on the Apparatus they have the added resistance of the springs.
Compound hiit Moves
Most Classical Pilates exercises are compound movements in that they are multi joint, multi chain, full body actions, this again promotes extra calorie burn. Each exercise is an intense effort, only repeated 4 to 6 times before changing to the next shape. This is high intensity interval training of a different kind.
Core Practice
In Classical Pilates every single exercise on the Apparatus is a core strengthener. Sometimes these moves can be mimicked by only using the stronger muscles of the leg, but practice can change the muscle recruitment order. Strengthening the core muscles of the torso as described above (stretched and eccentric full body movement) requires a massive amount of energy >> hello fat loss!
Positive Goals
At Alento we don’t focus on losing weight, we focus on how the exercise can help your body move more optimally, fat loss is just a bonus! I have always advocated the positivity of building strength, rather than focusing on a negative weight loss goal. The stronger your muscles, the more calories your body will use.
Smart Goals
Instead of trudging through an exercise program with expectations and disappointments associated with weight loss goals, focus on the small step: Getting to the first session, lifting the next weight, mastering an exercise, completing the set, doing your 10th workout, etc. Stay in a positive mindset to help achieve your goals.
Patience and Intensity
I’ve recently been taking zoom reformer lessons with an American teacher with 20 years’ experience on the Classical Apparatus, one week I was so pooped I almost didn’t make it to meet a friend for a Rosebourne Super Salad! Patience is needed to progress through Classical Pilates. We start by learning the base movements and strengthen each one by learning the correct muscle actions, this is using up your brain energy giving you the mind body connection at it’s best. And don’t be fooled the word beginner, the basic sequences are challenging enough.
Always learning
Whilst I also have 20 years’ experience in moving, stretching and strengthening people’s bodies, on these machines, I am just a beginner! Next week I am looking forward to meeting this teacher in person, in Switzerland, as I attend her Classical Syllabus training program. I can’t wait to become the best teacher I can and help you to feel totally pooped too.
Evidence
There are few scientific projects on the physiological connection between Pilates and body composition. I don’t have any evidence to back up my Classical Pilates fat loss theory. Only a gathering and piecing together of relevant information from other health and fitness studies.
Fat Loss and Pilates?
Pilates isn’t about weight loss, it’s about learning and improving new exercises, it’s about feeling strong and moving freely in your daily lives and in whatever other activities you want to enjoy. But fat loss does happen through Pilates.
‘Mitochondria’ Artwork by Kaitlin Walsh of Lyon Road Art