12 Benefits of Pilates (Besides Strong Abs!)

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The benefits of Pilates go far beyond building core strength and flexibility: Pilates can improve your cardiovascular health, ease your mind, and even help you lose weight. Of course, Pilates enhances your core, but it also provides many other benefits. "Pilates is suitable for people of all fitness levels, sizes and shapes," said Mimosa Gordon, a pilates coach based in New York. &When Pilates performs well, they are challenging, but not very complex. Do you need more reasons for this training? We'll give you 12 pounds! Pilates can improve bone mineral density and strength training is a known bone mineral density builder. Pilates also provides surprising bone building benefits. &Elizabeth odway, a pilates coach and founder of sports studio Los Angeles, said bones, like muscles, respond to resistance and weight-bearing exercises. Resistance movement involves muscles pulling bones to produce tension, which strengthens them. The resistance comes from the reformer spring and the Pilates ring.

2. Pilates burns calories

Pilates wins & 39; doesn't burn calories like running, but it's definitely still a calorie burning sport. According to the idea health and Fitness Association, you can burn 4 calories per minute in a beginner's Pilates class, 6 calories per minute in an intermediate class and 7.5 calories per minute in an advanced class. Of course, your calorie burn depends on your weight, fitness level and intensity, but you can get a more personalized assessment using apps like myplate. Exercise is more effective when combined with healthy diet. Download the myplate app and track the calories you burn and burn to get a full picture of your overall health.

3. Pilates relieves back pain patients, listen! According to a study published in the Journal of orthopedic and sports physical therapy in 2006, patients with low back pain experienced significant pain relief after 12 months of Pilates exercise.

& quot; Pilates strengthen the core of supporting the back, teach the right alignment, and provide a gentle stretch for tension. "Back muscles," odway said. In addition, Pilates solves potential imbalances that often lead to poor posture and back pain. Specific Pilates spine strengthening exercises include rolling up and Swan preparation, odway said. Pilates strengthening your core work is the core of any Pilates course. &Pilates is a full body exercise, but it pays special attention to the muscle tissue of the trunk and buttocks, which is the power of Pilates, Gordon said. &Pilates is based on the ability to effectively contract abdominal muscles every time you exercise, said Christa gurka, founder of pilates in Miami, Florida. For example, in the reformer's sitting arm series, you need to contract your abdomen to keep your spine stable and exercise properly. Gulka said. Pilates also emphasizes the right route and the right form, which requires your abs to shoot effectively.

5. Pilates help prevent injury. Pilates can improve flexibility, strength and balance, all of which can reduce the risk of injury. "If you and 39 years old can increase the flexibility of your hamstrings by 10 degrees, the less likely you are to have a back injury when you bend to pick up something on the floor," gurka said. &The improvement of strength means the improvement of dynamic control ability of movement, so as to minimize the damage. In addition, unilateral (one leg or one side) Pilates can improve balance and reduce the risk of falls. Finally, Pilates provides body awareness to create effective movement patterns that reduce stress on joints, tendons, muscles, and ligaments, gurka said. You will increase your flexibility

most exercises involve only moving in one plane of motion. Usually, this is forward and backward movement (such as in sit ups). Pilates requires motion on multiple planes, gurka said. "

" the Pilates session moves the spine from flexion to extension, from internal rotation to external rotation and lateral bending, increasing the range of motion of the entire body. " Working in these extra planes of motion improves flexibility and reduces the risk of injury, gurka said.

H3> 7. Pilates is a great cross training program. Don't put yourself in danger of overuse injury because you don't change the training program. We will review you, the runner. "

& quot; Pilates is a great cross training for runners, especially because the pressure of running will pass through your core. Pilates is a great core training," Gordon said. &Pilates also allow your hip to move freely, which improves your stride and general running mechanics. &Quote;

8. Pilates can improve posture

sitting at a desk all day and constantly looking down at a smartphone can lead to shoulder hunches and poor posture. Over time, this can cause muscle imbalances. Prati helps reverse the effects of these bad habits and create better muscle symmetry and balance, says Allison slapnicka, pure Prati Austin, Texas owner. Prati forces you to exercise only one specific muscle at a time, isolate those that may be weaker, in order to re develop lost strength and create balance throughout the body. The development of a strong core also allows you to move freely in your daily work without pain and improved posture.

9. Like most exercises, Pilates' aerobic benefits depend on your intensity. Advanced actions such as knife and side lift can improve heart rate well in the target area, but prone or sitting exercises such as sitting twist and leg rotation can reduce heart rate. In real mat training, you don't stop exercising, and at a mild aerobic level, it can definitely count as cardiovascular exercise, Gordon said. &If you want to improve your aerobic ability, it's best to walk fast or steadily up the mountain. &In higher intensity Pilates, you move quickly from one exercise to another, which raises your heart rate to the aerobic area. &Maintaining this state throughout the training process increases endurance. &Quote;

10. Pilates can reduce stress. A good Pilates training should include high-intensity parts (intermittence) and calm, focused work to release tension. Andrea Marcellus said that he is a certified Pilates coach and the author of five successful weight loss strategies. She said that the biggest benefit of Pilates is its breathing principle. By focusing on breathing and exercise, you can lower your central nervous system to a calming effect, she said. &You can also learn to breathe through discomfort, which can be translated into stress management outside of training. Pilates can help you fall asleep

these stress relief benefits can also be translated into better sleep: in a study of more than 400000 adults at the sleep conference in Seattle in 2015, people were less likely to have sleep problems walking, running or practicing pilates. This may be because Pilates helps you focus on the present, not the past and future stressors of life. &"Being in a room becomes a form of meditation," said Amy Jordan, founder of windabalplaty. "You don't have to sit and talk." &We often have a lot of things to do in our life. Taking time for a pilates class can help us to refocus our physical and mental energy. It makes you feel good, Pilates is mentally attractive, challenging, and feels good, so it has an additional benefit, which is to be what you really want to do, Gordon said. -What she saw in class. &Gordon said one of the biggest gains of the work was watching people feel stressed as they walk into the studio, hunched forward, and 45 minutes later, they smile and walk out, standing tall and feeling great. Pilates also has stable and infinite progress, so even if it is suitable for beginners at any stage. Fitness tours, where there is always a new challenge for more advanced Pilates fans. &It is worth it, it is endless. &Quote;

additional report by Linda Mellon

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