The fitness industry is developing daily with the rising number of fitness freaks. With that, the rise of Pilates is remarkable, and it has gained a lot of popularity in the fitness sector.
Bollywood celebrities have long been devoted to Pilates, and it is becoming more popular in India. Various celebrities, including Katrina Kaif, Kareena Kapoor, and Deepika Padukone, have endorsed it and attested to its transformational powers, which is evidence of its efficacy.
If you don’t already know, Pilates is a low-impact exercise that focuses on strengthening muscles and improving flexibility, balance, and posture. Joseph Pilates developed the Pilates system in the early 20th century, which was once known as Body Contrology. As a sickly child who could not move, Pilates saw that people weren’t moving as much as they used to and wanted to develop a method that would be available to everyone, irrespective of age, gender, medical condition, physical ability, etc.
Dr Vipul Lunawat, a fitness expert and the founder-director of the Institute of Sports Science and Technology of Pune, told a section of the media, “Some of the fundamental ideas of Pilates are as follows:
- Concentration: Giving each movement thoughtful attention.
- Control: The ability to move your body precisely and masterfully.
- Centring: Pay attention to the “powerhouse” that is your core.
- Flow: Constant, fluid motions.
- Precision: Form and technique are carefully considered.
- Breathing: Control your breathing to improve mobility and calmness.”
Pilates, which emphasises mobility and flexibility, among other advantages, is quite successful (for both men and women) at treating these issues. It improves spine health, posture, and core strength. Pilates is an excellent option because it focuses on protecting, strengthening, and lengthening your spine.
Pilates can be done in two ways: mat Pilates, which requires little to no equipment, and the more well-known and popular method used by celebrities, which uses a reformer machine.
Not only has this reformer Pilates created a lot of attention on social media, but influencers and Bollywood celebrities also favour it.
Mat Pilates enables you to develop alignment and strength without needing any tools. Although unnecessary, small props like resistance bands can improve the workout.
Reformer Pilates uses devices with springs and straps to increase resistance for individuals seeking more variation. “The essence of Pilates lies in core engagement, which can be achieved with or without equipment,” MultiFit Head Coach Abhishek Bhadauria—told a section of the media.
The subject of the hour is which one you prefer and one that could help you accomplish your weight loss target more quickly.
- Burning calories
Training using weights: Inducing the afterburn effect (EPOC), in which the body continues to burn calories after an exercise, a single high-intensity session burns more calories than Pilates.
Pilates: Advanced Pilates sessions that include faster transitions or reformer equipment might increase calorie expenditure, even though it typically burns fewer calories.
- Muscle growth and metabolism
Weight training: Increases resting metabolic rate (RMR) for sustained calorie burning while building lean muscle.
Pilates: Improves functional strength and tones muscles but has less of an effect on RMR.
According to Abhishek, Pilates is an excellent low-impact exercise or rehabilitation option because it enhances flexibility, balance, and core strength. Conversely, weight training is the best way to increase metabolism and muscle mass. The ideal option ultimately depends on personal preferences and aspirations.
- Useful advantages
Pilates improves posture, flexibility, and balance while lowering the chance of injury. As Dr. Lunawat explains, Pilates is essential for mobility and flexibility, which are frequently disregarded in conventional strength training but are critical for long-term health and injury prevention.
Strengthening and increasing bone density are two benefits of weight training critical for metabolic and physical resilience.
Lastly, as fitness enthusiast Jashan Bhumkar observes, “There are advantages to both, but if Pilates encourages you to maintain an active lifestyle, it’s equally effective over the long run.”
Which one helps you lose weight more quickly?
Simply put, weight training is advantageous for quick weight loss because it burns calories and improves metabolism. According to a 2019 study published in the Journal of Strength and Conditioning Research, resistance training dramatically improves body composition by lowering fat while maintaining lean muscle.
“A combination of weight training and a calorie-controlled diet is ideal for quicker results,” Dr. Lunawat continues. However, Pilates can be used with other therapies to increase mobility and promote healing.
While Pilates improves functional strength and tones muscles, weight exercise helps maintain muscle mass.
How about combining the two?
A well-rounded program, including Pilates and weight training, is recommended for optimal results.
“While strength training is important for athletes, it’s equally important to ensure optimal flexibility and mobility to improve performance and prevent injuries,” says Dr. Lunawat.
Your weekly schedule might, for instance, consist of:
Weight exercise for three sessions to increase metabolism and muscular mass.
Pilates for two sessions to improve flexibility, functional strength, and healing.
The last word
Your fitness objectives will determine whether you choose weight training or Pilates:
Weight training works better for quick weight loss and muscular growth.
Pilates is essential for better posture, increased flexibility, and a balanced physique.
However, integration is the best course of action. “Fitness is not about choosing one over the other,” as Dr. Lunawat states. It all comes down to striking the right balance for you. Weight training and Pilates each offer unique advantages; combined, they can form a comprehensive fitness program.
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