This is a question that clients will often ask when they are just starting Pilates - how often or for how long should I do Pilates to feel the difference and see the benefits? Here are a few recent studies I wanted to highlight looking at Pilates and its effects that may help you understand not only WHAT the benefits of Pilates are, but also how quickly you may you see or feel them once you start.
A recent study into sedentary women showed that attending Pilates once a week for 10 weeks showed significant improvement in core muscle strength, flexibility, balance and body awareness. (Tolnai N, Szabo Z, Koteles F, Szabo A, 2016)
Another study showed that participating in 1 hour of Pilates can lower your Blood Pressure by 5-8mml of mercury within 60 mins of that class. (Jeferson R, Felipe A Cunha et al, 2020)
On a shorter scale, even just 10 mins of Pilates on most days has shown to simulate changes in the Hippocampus part of the brain. This is the emotional regulation part of the brain related to our mood, stress levels and feelings of anxiety and depression.
So, If you can include Pilates even once as part of your weekly exercise routine, which ideally also includes some cardio and strength training, seeing and feeling the benefits for your mental and physical health can occur within a short time frame after exercise and continue reaping the rewards in the long term.
Epub 2016 May 16.
Physical and psychological benefits of once-a-week Pilates exercises in young sedentary women: A 10-week longitudinal study
Journal of Strength and Conditioning, Jan 2020
Acute Effect of a Single Session of Pilates on Blood Pressure and Cardiac Autonomic Control in Middle-Aged Adults With Hypertension
Jeferson Rocha , Felipe A Cunha , Ricardo Cordeiro, Walace Monteiro, Linda S Pescatello , Paulo Farinatti
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