Research on Pilates - ACSM

It is a misconception to many that Pilates is just another fitness hype and there is no systemtic scientific study conducted on Pilates. Well, here is one presented at ACSM in March 2005:

"LAS VEGAS - Pilates is a beneficial exercise to enhance flexibility and muscular fitness and endurance, particularly for intermediate and advanced practitioners, but may have limited potential to notably increase cardiovascular fitness and reduce body weight. New researchconducted by Michele Olson, Ph.D., FACSM and presented today at the American College of Sports Medicine (ACSM) Health & Fitness Summit & Exposition supports the practice of Pilates to achieve some health benefits, and adds to the knowledge about the technique

In a recent study of the method, Olson and her team measured the metabolic and caloric cost of basic (beginner), intermediate, and advanced Pilates mat workouts to assess what the popular technique may and may not do for exercisers. Participants performed basic, intermediate and advanced workouts in random order while the research team monitored heart rate, metabolic rate and rate of perceived exertion.

Results indicated basic Pilates activity translated into low-moderate intensity, comparable to active stretching. The intermediate workout was shown to be of a moderate intensity level, similar to the energy requirement of speed walking at a rate of 4 to 4.5 mph. The advanced workout was found to be of high-moderate intensity, equivalent to basic stepping on a six-inch platform.

The team also found the most dramatic increase in caloric cost occurred when participants progressed from basic to intermediate or advanced levels of training. Additionally, the duration of the workout affected energy cost in intermediate sessions. For example, a 30-minute session at an intermediate level burned 180 calories, and continuing the workout burned an additional 90 calories each 15 minutes...

...an another phase of the study, the team measured abdominal muscle activity during key Pilates mat exercises. Participants performed five Pilates ?ab? exercises, then basic crunches for comparison. Results showed that the rectus abdominis muscle, which runs along the mid section of abdomen, was challenged similarly for most of the Pilates exercises. However, the Teaser exercise and Roll-Up challenged this abdominal muscle more than the crunch. The external obliques, the muscles on either side of the abdomen, were challenged to a greater degree by all of the Pilates exercises compared to the basic crunch. In particular, the Criss-Cross was the most effective for the external obliques....

...Olson says the practice of Pilates promises to become even more mainstream, and warns that this can potentially create a problem with a lack of quality instructors. ?A qualified Pilates instructor has studied for five or more years, and may have even traveled and taken intensive courses from masters. There are more than 500 exercises, and it takes more than a workshop or short course to learn and teach it correctly."