5 Reasons Why You Need To Do Pilates: by Instructor Paige
First things first, what even is Pilates?
Balanced Body defined Pilates as: “Pilates is an innovative system of exercise designed to transform the way your body functions in everyday activities. Evolved out of Joseph Pilates’ principles and teachings, Pilates builds strength, core stability, balance, flexibility, proprioception, and mental focus. Part of what sets Pilates apart from other types of workouts is the focus on the quality of movement over quantity of movement.”
I started the the FUSION track here at Pella Pilates combining a blend of Pilates, strength training principles, and calisthenics to create a high-intensity low impact resistance training workout.
“Resistance training” is a term thrown around a lot these days, but what does it actually mean? Resistance training is an exercise that causes a muscle to contract while applying external resistance (usually in the form of some type of weight).
In Pilates, we use the spring tensions on the reformer and chair. We also use weighted rings and weighted balls in classes for added “fun” (depends on your definition of fun, of course).
Here are some science-backed reasons resistance training like Pilates is GREAT for you (and why you should definitely come try out a Pilates class):
And don’t just take the science behind it all — read my clients blurbs too!
#1. Increase your muscle strength!
Muscles are proven to atrophy with age. Studies show people can experience up to 8% decrease of muscle mass per decade after the age of 30. After three, or four decades, that is a lot of muscle mass lost. Resistance training helps tell your body to hold onto that muscle, rather than let it go!
Muscle mass is a major factor in your Basal Metabolic Rate, which is the amount of energy (calories) your body requires to “break even” each day. By having more muscle mass, your metabolism has to work harder to maintain the muscle. This is a factor as to why as people get older, they are more likely to gain weight. As the muscle mass decreases with age, the Basal Metabolic Rate also drops. All this to say: The more muscle you carry, the better your metabolism will be!
Clients say….
“FUSION Pilates has been the perfect combination of flexibility, balance and strength training. I want to build muscle but can’t lift free weights the way I used to. FUSION combines resistance training with a lot of movement (high reps) that keeps me from getting injured while building muscle and stamina.” -Roger
“I didn’t come in with any specific goals in mind but I am gaining strength everywhere and feel more fit. My goal now is continuing to progress and get stronger.” -Sarah
“I feel stronger overall. Especially in my core and lower back. I think the FUSION classes really push you and give you a weight lifting feeling. “ -Lindsay
#2. Improve your balance & athleticism!
Oh, do we ever love balance work in FUSION classes! While regular Pilates classes can strengthen all muscle groups, Pilates is especially fantastic at targeting stabilizer muscles all over the body, not just the ankles!
We train body awareness, coordination, and mental concentration in class, perfect for athletes in specialized sports.
Benefits of specific balance-focused training include: injury prevention, joint stability, reduced risk of falls, improved posture, and improved athletic performance (balance can help you in ALL sports).
Clients say…
“I am stronger!!! I still have some balance improvement to make, but I can maintain my balance better than I used to! I help at a restaurant, and I used to need help carrying dish tubs upstairs, because I felt unsteady with the weight on steps, but have so much more stability now!” - Amy B.
#3. Get better sleep!
Regular resistance training exercises improves all aspects of sleep, and sleep quality, studies show.
Many clients have noted sleeping better since they started Pilates, and that is also true for most forms of resistance training!
However, unlike other forms of resistance training, Pilates is heavily focused on breathwork while you workout, often creating a relaxed feeling after your session (even if it’s hard and we rock out to “ACDC” the whole time!)
Sleep is important!
“Sleep is the single most effective thing we can do to reset our brain and body health each day. It is Mother Nature's best effort at a contra-death.”
― Matthew Walker, author of Why We Sleep: Unlocking the Power of Sleep and Dreams
Sleep pressure aka “homeostatic sleep drive,” is the body's biological response that makes you feel like you need to sleep! (And, gives you good sleep too!)
This is because adenosine, a molecule that builds up in your brain while you're awake, signals your body to shift toward sleep. Guess what the by product is of your workouts???
*drumroll please* ADENOSINE!!
#4. Improve your CORE connection!
Everyone knows they have a core, but does your brain trust it enough to use it instead of your back? In Pilates we train all four aspects of the core: diaphragm, pelvic floor, transversus abdominis, and multifidus.
In order for your brain to use these muscles cohesively in a moment’s notice (like when you lurch for the ball in pickleball, or if you slip on ice) you have to train them regularly. Core dysfunction, or imbalance of these four muscles, can lead to a variety of injuries, low back pain, hip pain, shoulder injuries, etc.
The whole body is connected by the core! (And it holds your organs in there, which is a pretty cool reason to have it be a strong muscle).
If any muscle on your body needs to be strong, starting with the core is never wrong!
Clients say…
“I have more energy and stronger core. I started Pilates not being able to do a 30 second plank and recently did a 1:15 minute plank with a goal of 2 minutes!!!” -Michele
“I have more energy, more balance in every day, less back soreness (feels stronger), more confidence in my own balance / abilities” -Carissa
#5. It feels good, and it’s fun!!
Take it from our clients, who say it best:
Mary says: “I feel better mentally and physically. I feel I always get a great workout in the Fusion class!”
Tereasa says: “It was difficult at first with my vertigo, but Paige kept working with me, modifying things as I needed to accommodate my stiff body. Then I started to notice some changes. I noticed my body getting stronger and less painful. It has saved my life, really. And the people that I usually workout with are awesome, so fun. We laugh, we cry, we complain, we breathe heavy together, and encourage each other. It’s awesome!”
Kim says: “I absolutely love this class! I love the music! There are days when I am dragging to get there but, I always feel so good after class.”
Email us at pellapilates@gmail.com to book your first session!
Sources:
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise
Westcott, W. L. (2012) Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports
Pratley, R., et al. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. Journal of Applied Physiology
Strasser, B., & Pesta, D. (2013). Resistance training for diabetes prevention and therapy: experimental findings and molecular mechanisms. BioMed Research International
Braith, R. W., & Stewart, K. J. (2006). Resistance exercise training: its role in the prevention of cardiovascular disease. Circulation
Latham, N. K., et al. (2004). Systematic review of progressive resistance strength training in older adults. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine
Gordon, B. R., et al. (2018). Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry
Kovacevic, A., et al. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Medicine Reviews
