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Wednesday, May 25, 2005 | ||
Pilates enhances muscle enduranceBy Lisa Liddane As Pilates continues to be one of the most popular exercise formats today, more studies are emerging to examine its benefits. Many longtime practitioners swear by benefits such as flexibility and muscular endurance. Some claim that Pilates can help people lose weight and improve cardiovascular conditioning. A new but unpublished small study shows that Pilates can enhance muscular endurance, particularly in the abdominals, but may be limited in improving cardiovascular conditioning and helping with weight loss. Michele Olson, a professor at Auburn University in Alabama, presented the study recently at the American College of Sports Medicine Health & Fitness Summit & Exposition in Las Vegas. The heads-up news: Pilates becomes a better calorie-burning activity only after youve become more proficient. Olson and her team measured the amount of calories burned during beginner, intermediate and advanced Pilates mat workouts for 12 adults. The following findings are a reality check, especially for beginners who count on Pilates for weight loss. Beginning Pilates was of a low-moderate intensity comparable to active stretching, so it doesnt burn a lot of calories. The intermediate workout was of a moderate intensity level similar to speed walking at 4 to 4.5 mph. The advanced workout was of high-moderate intensity equivalent to basic stepping on a 6-inch platform. The longer the workout, the more calories burned during intermediate sessions. A 30-minute session at an intermediate level burned 180 calories, and continuing the workout for 15 minutes burned an extra 90 calories. The good news: Some Pilates mat exercises were better than basic crunches for targeting the abs. The researchers measured abdominal muscle activity during key Pilates mat exercises. Participants performed five Pilates ab exercises, then basic crunches. The researchers found that most of the Pilates exercises challenged the rectus abdominis, the muscle along the middle of abdomen. The Pilates teaser exercise and roll-up worked out this muscle more than did the crunch. The teaser starts with a lying position and requires one to come up in a seated V-position, extending arms and legs while maintaining balance. In the roll-up, one starts by lying on the back and extending arms above the head and finishes sitting up with legs and arms extended. Pilates exercises also are better than the basic crunch in challenging the external obliques, the muscles on either side of the abdomen. The crisscross was especially effective for the external obliques. The crisscross is similar to the abdominal exercise called the bicycle. One places hands behind the head while lying on the floor, then brings the head and torso up while moving the elbow toward opposite knee. You dont have to be a Pilates student to do these mat exercises. Learn to do them correctly in a private lesson with a well-trained instructor and add them to your routine. n | ||
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