Recommended for those who want to take care of their body, Pilates was created in the mid-1920s by the German Joseph Pilates. Exercise helps improve flexibility, posture, strengthen muscles, and when combined with diet and other high-calorie physical activities, such as running or Muay Thai, helps you lose weight.
Thus, the impact on the routine goes beyond physical exercises. In addition, the activity contributes to a better concentration as well as to the quality of sleep.
Pilates requires the mind and body to be in harmony. This means that a great deal of breath control is required for the movements to be performed correctly. In this way, the method allows you to work the whole body, with the most active abdominal, gluteal and back muscles.
The classes last about an hour and the caloric expenditure ranges between 200 and 400 calories. But this result depends on the exercises performed.
Types of Pilates
The Original Pilates
Also known as classical, the method preserves the originality of the method and the foundation of the teachings. It was inspired by a few other activities, such as yoga, martial arts, and gymnastics, and is based on six principles: concentration, breathing, alignment, control, efficiency, and flow. In addition, the most used devices are those designed by Joseph himself, such as the repairman, Cadillac, mini, fender, among others.
Contemporary -or modern- practice is nothing more than an evolution of the initial methodology, with some modifications in the exercises. In it, professionals use, in addition to the equipment created by Pilates, other accessories, such as balls of different sizes, balance discs, pulleys, etc.
When combined with more intense exercises, functional Pilates appears. Therefore, the functional classes are more dynamic and the practice guarantees benefits such as increased strength and muscular endurance, improved flexibility, motor coordination and cardiovascular conditioning.
The method mixes Pilates, functional and circus. In addition to the health benefits, the practice is still a lot of fun. Therefore, a fun-filled and stimulating activity while challenging body awareness and balance. But most of the devices have wheels, which makes them unstable. However, to stay firm in them, it is necessary to be attentive to the body, control your breathing and balance the exercises.
Created in Brazil, they use aerial platforms to make Pilates exercises more challenging. Thus, it merges the principles of Pilates, circus, ballet, physiotherapy and functional training to reach the deepest muscular system and at the same time align the body.
Like beginners, this practice is highly demanded by those looking for an intense and frenetic activity. Follow the same principles as classic Pilates. However, it changes the speed, frequency and intensity of the movements, with one difference: it does not establish intervals between exercises, to generate a continuous activation of the metabolism and greater fat burning.
Hot Pilates basically consists of exercising in a heated room at a temperature of about 35 degrees. Furthermore, people can also choose to do the movements inside a glass capsule. It appeared in the United States as a way to recover from injuries. Nowadays, it is used more and more. Hot Pilates exercises are generally high intensity. That is, for example, squats, lunges and leg raises. Also, due to the temperature, this method is more difficult.
The difference with the traditional version is that in Mat Pilates the exercises are done on the floor and without the use of equipment. However, it is possible to use accessories to make the movements more difficult, such as a Swiss ball, an elastic band, weights and pulleys.
Thus, to exercise, one uses one’s own body weight to gain strength. This leads to the work of all the muscles of the body, which helps to strengthen and lengthen them.
Cross Pilates was introduced in 2015 with the goal of building muscle strength and increasing balance. In this way, the exercise uses equipment and rods that help develop three physical capacities, namely: cardiorespiratory, musculoskeletal, and neuromotor.
In general, classes last 45 minutes and are held twice a week. To start the movements, ensure well-being and avoid injuries, the lessons begin with a warm-up and stretching.
Exercises used include: lifting, squatting, running, pulling, and twisting. Thus, it becomes devices like Cadillac, Reformer and Chair. Among the exercises developed are lifting, squatting, running, pull-ups, and rotations, performed on devices such as a cadillac, reformer, barrel, and chair.
In Piloxing it is possible to have Pilates, Boxing and Dance all in the same training. The focus of this method is to combine the strength and agility of boxing with the flexibility and balance of Pilates. Thus, the practitioner uses the strength of the body to work the posture, extending the body and stretching the muscles. The classes are held with barefoot students to be more agile and work the muscles of the feet and ankles.
Benefits of Pilates
Pilates has many benefits and can be practiced by the elderly, adults, children, adolescents, and pregnant women. That is, some of the main advantages of practicing it are:
- Increased physical and mental resistance.
- Increase flexibility
- Corrects postural problems
- Provides focus
- Tones the muscular system.
- Improves motor coordination.
- Reduces friction in the joints;
- Relieves muscle pain.
- Helps improve breathing and flexibility.
- It helps prevent osteoporosis.
- Promotes relaxation and well-being;
- Eliminates toxins and facilitates lymphatic drainage.
- Expand body awareness.
- It also helps control weight.
- Strengthens the abdominal muscles.
- Ultimately, it balances all bodily functions.
Pilates to Lose Weight?
The regular practice of the method accelerates the metabolism and promotes muscle formation. However, no physical exercise alone can achieve significant weight loss results. Thus, in the case of Pilates, for example, real and lasting results are obtained when combined with aerobic activities and a balanced diet.