Pilates Training: Backed by Strong Evidence

IDEA Fitness published an article in their February 2014 Journal entitled, "Science and the Pilates Method: an evidence-based report on the effectiveness of Pilates training for healthy adults" (Archer, 2014). The article describes several benefits of Pilates training and lists the scientific studies that show both strong and moderate evidence in support of Pilates training in healthy adults.  This is good news for Pilates professionals like myself.  But it is also great information for Pilates enthusiasts, or those who have always wanted to try Pilates but wondered if it works.  Research focusing on Pilates has grown in the past several years due to the increased popularity of Pilates and the fact that it is recognized by many physical therapists as a beneficial workout method (Archer, pg. 74).  In fact, many physical therapists hire Pilates instructors and have Pilates equipment in their facilities.  So it is only natural that those studying sports medicine and kinesiology would stand up and take notice.   Benefits of Pilates training backed by STRONG evidence: Improved Flexibility - Study participants who participated in mat classes showed increased flexibility in the low-back, hamstrings and upper body.   It's no secret that Pilates (often compared to Yoga) incorporates a lot of stretching exercises. Different from Yoga however, is the focus on fluidity and flexibility of the spine.  Many of the exercises call for the client to flex their spine in a sequential manor.  In other words, roll through the spine to lift the hips or curve the spine, pressing each vertebra into the mat, as you come to a seated position.  Improved Balance - 60 year old mat class participants experienced improved balance, faster reaction time and fewer falls.   As we get older, our ability to balance diminishes mostly due to lack of exercise.  Our core stabilizer muscles weaken from inactivity. Pilates classes often incorporate balance exercises to improve the bodies alignment and work the deep stabilizer muscles.  Increased Muscle Endurance - Study participants showed increased muscle endurance in the abdominals. Some groups also showed increased endurance in the low-back and upper-body muscles.   Increased abdominal endurance is no surprise for Pilates enthusiasts.  A LOT of Pilates training focuses on your "core" muscles: the muscles of your low-back, abdominals and pelvic floor.  Why is this important? There are many benefits to having strong core muscles, but most Pilates students express a relief from lower-back pain.  This is because balancing the strength of the abdominal wall with the back muscles means less pressure and strain on the low-back, which equates to decreased lower-back pain.   Benefits of Pilates training backed by MODERATE evidence: Improved Muscle Activation- One study showed that the combination of engaging (consciously contracting) the core muscles while doing bicep curls resulted in greater muscle activation in the arms than when the core muscles are not activated.   Pilates instructors are constantly reminding their clients to engage their core muscles.  Often the first cue you will hear before each exercise is to engage your abs and pelvic floor.  Joseph Pilates (Pilates method guru) created these exercises with knowledge that was way ahead of his time. He understood the connection between muscle groups.  The more muscle groups you utilize to perform a particular exercise the more effective the exercise will be.   More Life Satisfaction and Improved Psychological Well-Being - Female participants experienced greater life satisfaction, better mood, a positive self image and better sleep quality.  I think it is interesting that these points are listed as a direct benefit from practicing Pilates.  Pilates will give you these feelings, but so will any form of exercise that you enjoy doing.  Get out and move... period. Enhanced Brain Function - Increased neural networking activity was discovered in an analysis of five case studies. The mind-body connection is one of the most important Pilates principles.  Many of the exercises include more than 2 movements and those movements are connected to specific breathing patterns requiring intense concentration.  So, it does not surprise me that the study participants would experience increased brain activity.     So now that you are totally convinced that Pilates training can work for you, how often do you need to practice Pilates to experience the benefits?  The studies cited in the IDEA Fitness article showed that individuals who trained only 2 - 3 times a week for an hour per session experienced many of the above mentioned benefits. Come take a mat class with me or sign up for a private Reformer lesson! Keep Moving, Amy Redmond Waran Owner/Artistic Director Flying Colors Dance & Fitness IDEA Fitness is the worlds largest association for fitness professionals.  www.ideafit.com Archer, Shirley; "Science and the Pilates Method: An Evidence-based Report on the Effectiveness of Pilates Training for Healthy Adults;" IDEA Fitness Journal, February, 2014.  www.flyingcolorsdance.com