The effects of Pilates training on flexibility and body composition: an observational study (original) (raw)
Related papers
Archives of Physical Medicine and Rehabilitation, 2004
Objective: To assess claims regarding the effects of Pilates training on flexibility, body composition, and health status. Design: An observational prospective study. Setting: A community athletic club. Participants: A sample of 47 adults (45 women, 2 men) who presented for Pilates training. Interventions: Not applicable. Main Outcome Measures: Fingertip-to-floor distance, truncal lean body mass by bioelectric impedance, health status by questionnaire and visual analog scale were assessed at baseline, 2, 4, and 6 months (Ϯ1wk). Results: Thirty-two of 47 enrolled subjects met the protocol requirements of missing no more than 1 weekly 1-hour session Pilates mat class during each 2-month period. Investigators were blinded to measurements from previous time points. Median (interquartile range [IQR]) fingertip-to-floor distance improved from baseline by 3.4cm (1.3-5.7cm), 3.3cm (0.3-7.8cm), and 4.3cm (1.5-7.6cm) at 2, 4, and 6 months, respectively (paired nonparametric analysis, all PϽ.01). There were no statistically significant changes in truncal lean body mass, height, weight, or other body composition parameters. Selfassessment of health also did not change in a statistically significant manner from its baseline median (IQR) value of 77mm (69-85mm). Conclusions: Pilates training may result in improved flexibility. However, its effects on body composition, health status, and posture are more limited and may be difficult to establish. Further study might involve larger sample sizes, comparison with an appropriate control group, and assessment of motor unit recruitment as well as strength of truncal stabilizers.
A Systematic Review of the Effects of Pilates Method of Exercise in Healthy People
Archives of Physical Medicine and Rehabilitation, 2011
Cruz-Ferreira A, Fernandes J, Laranjo L, Bernardo LM, Silva A. A systematic review of the effects of Pilates method of exercise in healthy people. Arch Phys Med Rehabil 2011;92:2071-81. Objective: To evaluate evidence for the effectiveness of the Pilates method of exercise (PME) in healthy people. Data Sources: Published research was identified by searching Science Direct, MEDLINE, PubMed, SPORTDiscus, PEDro, Cochrane Central Register of Controlled Trials, CINAHL, and Web of Science. Study Selection:
Evaluation of the Flexibility and Muscular Strength in Adult Women that Practice the Pilates® Method
Journal of US-China Medical Science, 2012
The regular practice of physical exercises aiming the development or maintenance of flexibility and muscular strength can have a relevant role throughout life. The Pilates ® method is a way of physical conditioning that strengthens and stretches the muscles without leading to exhaustion, which became popular in rehabilitation and in fitness. The present study aims to assess the benefits proposed by the Pilates ® Method, among adult women that previously practiced this method as exclusive way of physical conditioning, aiming to observe if there is continuous gain of flexibility and muscular strength, and to compare these benefits within different age groups. To that matter, 20 women that practiced solely Pilates volunteered and were divided into three groups (group I: 30 to 40 years old, group II: 41 to 50 years old, group III: 51 a 60 years old). The subjects were submitted to flexibility evaluation using the Wells database strength evaluation using the 1-RM test, after 16 training sessions. The results were submitted to the One-way test ANOVA, and showed no significant differences in the gain of flexibility or strength in the three tested groups (p < 0.05).
The effectiveness of Pilates training in healthy adults: An appraisal of the research literature
Journal of Bodywork and Movement Therapies, 2007
Pilates has gained momentum and attention in the past 5 years as a modality for improving flexibility, strength and mind-body awareness. What is not revealed, however, is the scientific basis for this practice. The two-fold purpose of this review was to (1) critically appraise published research on Pilates in healthy adults and (2) propose future research options for this method in healthy adults. An extensive literature search was conducted, using Pilates as the search word. A total of 277 articles were found. Thirty-nine articles and abstracts were published in refereed, professional journals, of which there were only three clinical trials in healthy adults. The strengths of these three clinical trials were the (1) use of established measurements for stated outcomes and (2) documented need for research in this area. The weaknesses were (1) lack of true experimental designs, (2) small sample sizes, and (3) lack of a defined method of Pilates. There is cautious support for the effectiveness of Pilates in improving flexibility, abdominal and lumbo-pelvic stability and muscular activity, primarily due to a lack of sound research methodology surrounding each study. Utilizing a true experimental design and stating the Pilates method utilized can strengthen and improve future Pilates research in healthy adults.
Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females
Journal of bodywork and …, 2007
The objective of this study was to examine the effects of Pilates exercise on abdominal and lower back strength, abdominal muscular endurance and posterior trunk flexibility of sedentary adult females. The body fat and body mass index (BMI) pre-and post-data were also assessed as secondary outcomes. To assess abdominal and lower back strength, posterior trunk flexion and extension data were obtained concentrically on a Biodex isokinetic dynamometer at speeds of 601 and 1201 s À1 . Abdominal muscular endurance was assessed using the crunch test and posterior trunk flexibility was measured using the sit and reach test. Results of multivariate analysis revealed a significant difference (po.05) between pre-and post-measures of 601 s À1 flexion/extension and 1201 s À1 flexion, and abdominal muscular endurance and posterior trunk flexibility of the exercise group. It can be concluded that there was a positive effect of Modern Pilates mat exercises on abdominal and lower back muscular strength, abdominal muscular endurance and posterior trunk flexibility in sedentary adult females regardless of the fact that the body weight and fat percentages did not differ significantly.
Cruz TMF, Rosa FO, Marchetti PH, Luna NMS, Fedele TA, Greve JMA, Rodrigues MB, Verlengia R, Lopes CR. The Morphological and Performance Response of Pilates Training in Active Women. JEPonline 2016;19 :52-63. The purpose of this study was to investigate the muscle activation and fatigue post high volume Pilates training and the acute implications on the strength performance and morphological responses related to muscle tissue of lower limb. Twelve healthy young trained women performed one session of Pilates using a Wunda Chair. In two distinct moments (preand post-intervention), transverse relaxation time (T2)weighted magnetic resonance (MR) images and isokinetic test evaluations of the lower limbs were recorded. There were significant increases in T2 signal intensity post-intervention for the gluteus maximus and throughout the muscle portion (proximal, medial, and distal) of the vastus lateralis and rectus femoris. There were significant decreases in performance from pre-to post-intervention in peak torque, total work, and average power of the extension moment. However, in the 53 flexion moment, there were no significant differences in performance between pre-and postintervention. The findings confirm that the Pilates method, when applied with the control of variables such as time series, repetitions, and rest intervals, promotes a modification of muscle strength and volume of the affected muscular groups. The ability to manipulate training variables when applied to Pilates apparatus promotes similar acute changes as reported in strength training studies.
Analysis of the Effects of a Pilates Program on the Flexibility of Women
The aim of this paper was to examine the influence of Pilates exercises on the flexibility of women. The research was conducted on an adequate sample of women (n=60), aged 35-40, consisting of 38 participants who did Pilates exercises (the experimental group) and 22 participants who did no type of recreational activities (the control group) from the territory of Novi Sad. The experimental program of exercises called Pilates was conducted over a period of 6 months, twice a week. The flexibility of the participants was evaluated by implementing three motor tests: 1) the Flex with a bat for the evaluation of the dynamic flexibility of the shoulder; 2) the Seated hamstring stretch for the evaluation and monitoring of the flexibility of the posterior side of the thigh (m. semitendinosus, m. semimembranosus and m. biceps femoris) and the muscles of the lower leg (m. gastrocnemius and m. soleus); 3 the Standing hamstring stretch, for the stretching of the posterior side of the thigh (m. se...
The Effects of Home-Based Pilates in Healthy College-Aged Women
Journal of Womenʼs Health Physical Therapy, 2015
Objectives: To quantify and determine the effects of Pilates on core endurance, hamstring flexibility, balance, body composition/mass and perceived stress level in healthy college age females. Study Design: Randomized controlled trial design. Background: Emerging research on the Pilates technique is inconclusive regarding benefits to core endurance, flexibility, balance, body mass, and perceived stress. Methods and Measures: Female college students (n=57; 18-35 years old) were randomly assigned to a Pilates group, who exercised at home with a DVD, or a control group who did not engage in Pilates practice. Core endurance, hamstring flexibility, balance, body composition and stress measurements were taken at baseline and at 10 weeks. Results: There was a statistically significant difference between groups for multidirectional standing reach test results, specifically reaching to the right and right hamstring flexibility. Conclusion: Pilates practice resulted in gains in balance and hamstring flexibility among college-aged females. Limitations in this study including the unknown level of activity of the control group warrant further investigation. Additional research is needed to determine if Pilates has a significant effect on core endurance, body composition and perceived stress level.
The Effects of Pilates programs on motor skills and morphological characteristcs of women
Background. Pilates program has taken the leading place among group recreational programs in the last year, and its development trend has been constantly increasing. Purpose. The aim of this research is to determine the impact of pilates programs on motor skills and morphological characteristics of women. Methods. The sample consisted of 50 women, aged 38 to 45 years old. Pilates program lasted 3 months or 24 training sessions of pilates. Variables that have been used to assess morphological characteristics are: height (AVIS), weight (ATEZ), chest circumference (AOGR), waist circumference (AOST), hip circumference (AOKU). For the assessment of motor abilities, five tests have been used: hull lifting on the bench for 30 s (MDZT), push ups (MSKL), deep squat for 30 s (MCUC), deep sit and reach (MPRK), shoulder circumduction test (MISP). Results. The greatest changes on morphological values and motor skills have been measured in the field of strength. There have not been measured significant differences in the flexibility tests. Conclusion. The question arises why there were no significant differences in the field of flexibility tests. The basic assumption is that inadequate tests were selected, and that the selected tests did not cover all the regions of the body.
Acute effects of mat Pilates exercises on flexibility : A comparison between young and elderly women
2016
Until today, no one has evaluated the effect of mat Pilates exercises performed on one training season, on the joint flexibility of elder and younger individuals. Therefore, the aim of the present study was to assess the acute effect of mat Pilates exercises on lower extremities joint flexibility between young and older women. A total of 16 women aged between 65-76 years old and 18 younger women aged 24-35 years old volunteered to participate in the study. All participants completed 5 selected mat Pilates exercises ten times (1x10), alternately for each leg, which were repeated once more, in random order (2x10). Measured indices included range of motion after the completion of the exercise, during hip extension and abduction, and during knee and ankle flexion and abduction with the knee flexed. The analysis of variance for repeated measures used to compare the two age groups prior to and after the implementation of the training protocol, revealed a significant improvement (p≤0.001)in all participants, with the improvements being similar in both age groups. The findings suggest that joint ROM can be ameliorated in the same degree in both young and older women with the use of selected mat Pilates exercises performed in full ROM. Additionally; the findings provide useful information on the design and implementation of Pilates training programs aiming to increase joint flexibility among women of all ages.