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Unlocking the Power of Pilates: How Often Should You Practice for Optimal Results?
In the ever-evolving world of fitness trends, Pilates continues to shine as a holistic mind-body exercise. With various forms like wall Pilates, mat Pilates, and Reformer Pilates gaining popularity, the question arises: Is Pilates once a week enough to enhance muscle tone and overall well-being?
How Often Should I be Practicing Pilates?
The frequency of Pilates sessions is not a one-size-fits-all concept. Your optimal Pilates routine depends on factors such as fitness goals, current fitness level, lifestyle, and the specific type of Pilates you engage in.
For newcomers in good health, Jessie Blum, a Pilates expert and Heartcore founder, suggests starting with two mat sessions a week. This allows individuals to delve into the foundational principles of Pilates, emphasizing the need to slow down, breathe deeply, and move mindfully. Rest days between sessions facilitate recovery, building lasting strength sensibly.
Gemma Folkard, Shape Pilates founder, recommends two to three classes a week for those aiming to improve fitness. This commitment over a few months promises enhanced strength, flexibility, and mobility.
If maintenance is your goal, even one session a week can suffice, be it a full-hour session or three shorter flows alongside other workouts. It’s crucial to listen to your body, prioritize proper recovery, and ensure guidance from a qualified instructor.
Is Pilates Once a Week Enough? Unveiling the Science
While Pilates contributes to your physical activity quota, adhering to the UK NHS Physical Activity Guidelines is essential. Adults aged 19 to 64 should aim for 75 minutes of vigorous intensity or 150 minutes of moderate intensity activity weekly, along with strengthening activities for major muscle groups on at least two days.
Technically classified as strength training, Pilates, as per studies published in The Journal of Bodywork and Movement Therapies, requires two to three one-hour sessions a week for 12 weeks to significantly boost abdominal strength, endurance, and improve hip and shoulder joint mobility.
While a weekly Pilates session adds value, it’s advisable not to rely solely on it for overall fitness. Combining Pilates with other forms of exercise ensures a comprehensive approach to meeting physical activity guidelines.
Practicing Pilates More Than Once a Week — Expert Tips
- Choose the Right Level: Begin with a session suitable for your level and connect with an instructor. This ensures consistency, aiding quicker benefits, from reduced injuries and niggles to improved energy, sleep, and strength.
- Pick the Right Type of Pilates: Mat-based Pilates, accessible and pure in movement, is recommended for beginners. Controlling body movements without external resistance fosters the mind/body connection and identifies areas for improvement.
- Increase Intensity: Gradually intensify your Pilates sessions, focusing on quality and length of movement rather than the number of classes.
- Incorporate Props: Adding props like the Pilates ring or ball can elevate the challenge once you’ve mastered the basics.
- Train with a Pro: Investing in a few private sessions with a qualified teacher, whether online or in-person, ensures a solid foundation in Pilates principles.
Is Pilates and Walking Enough Exercise for the Average Adult?
While Pilates and walking can form the framework of your movement routine, it’s crucial to integrate exercise throughout the day. Activities like taking the stairs, brisk walks during lunch, and incorporating strength training with weights become essential, especially for individuals over 40. This holistic approach aids in improving metabolism, maintaining bone density, and preserving healthy muscle mass and connective tissues.
