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NEWS RELEASE
March 30, 2005
For immediate release
Contact:
Christa Dickey
cdickey@acsm.org
PILATES RESEARCH OFFERS NEW INFORMATION ON
POPULAR TECHNIQUE
Exercise beneficial for flexibility, muscular fitness
LAS VEGAS - Pilates is a beneficial exercise to enhance flexibility
and muscular fitness and endurance, particularly for intermediate and
advanced practitioners, but may have limited potential to notably
increase cardiovascular fitness and reduce body weight. New research
conducted by Michele Olson, Ph.D., FACSM and presented today at the
American College of Sports Medicine (ACSM) Health & Fitness Summit
& Exposition supports the practice of Pilates to achieve some health
benefits, and adds to the knowledge about the technique
In a recent study of the method, Olson and her team measured the
metabolic and caloric cost of basic (beginner), intermediate, and
advanced Pilates mat workouts to assess what the popular technique may
and may not do for exercisers. Participants performed basic,
intermediate and advanced workouts in random order while the research
team monitored heart rate, metabolic rate and rate of perceived
exertion.
Results indicated basic Pilates activity translated into low-moderate
intensity, comparable to active stretching. The intermediate workout was
shown to be of a moderate intensity level, similar to the energy
requirement of speed walking at a rate of 4 to 4.5 mph. The advanced
workout was found to be of high-moderate intensity, equivalent to basic
stepping on a six-inch platform.
The team also found the most dramatic increase in caloric cost
occurred when participants progressed from basic to intermediate or
advanced levels of training. Additionally, the duration of the workout
affected energy cost in intermediate sessions. For example, a 30-minute
session at an intermediate level burned 180 calories, and continuing the
workout burned an additional 90 calories each 15 minutes. It was also
found that men burned slightly more calories than women (likely due to
the fact that men are larger and have more muscle mass). Finally, energy
costs varied dramatically within the workout based on the type of
movement. Side bend, jack-knife and boomerang positions produced
high-energy costs; sealed twist, hundred, and leg circle positions were
considered low-energy.
In another phase of the study, the team measured abdominal muscle
activity during key Pilates mat exercises. Participants performed five
Pilates ?ab? exercises, then basic crunches for comparison. Results
showed that the rectus abdominis muscle, which runs along the mid
section of abdomen, was challenged similarly for most of the Pilates
exercises. However, the Teaser exercise and Roll-Up challenged this
abdominal muscle more than the crunch. The external obliques, the
muscles on either side of the abdomen, were challenged to a greater
degree by all of the Pilates exercises compared to the basic crunch. In
particular, the Criss-Cross was the most effective for the external
obliques. However, the Teaser exercise also activated the hip flexors to
a marked degree. Thus, this exercise may be best reserved for very
advanced individuals or athletes.
Olson noted that other research has shown Pilates training to be
effective for flexibility but limited for body composition when done
just once a week. Another study specific to the Pilates Reformer, a
sliding table with pulleys that attach to the arms and legs, found
significant improvements in people?s sit and reach capabilities, but no
improvement on body composition. Leg strength and muscular endurance
were also highlighted as major benefits from one Reformer study.
However, Olson notes more research on Pilates will provide additional
insight into the benefits of the activity.
Some misconceptions of the exercise technique center on claims that
Pilates lengthens and leans muscles, streamlines the body and builds
muscle tone, says Olson.
?People made these assumptions some 80 years ago because dancers
often practiced Pilates, and they often have long, lean bodies. Back
then, the physiology research wasn?t available compared to what we have
now,? said Olson. ?Muscles cannot grow longer, but you can improve your
flexibility from the exercises. Muscles are lean anyway; they are
non-fat structures in our body. You can increase your lean tissue, but
what you?re doing is actually putting on muscle. So you are actually
increasing muscle, which is a good thing, but not narrowing the
muscles.?
Olson says the practice of Pilates promises to become even more
mainstream, and warns that this can potentially create a problem with a
lack of quality instructors. ?A qualified Pilates instructor has studied
for five or more years, and may have even traveled and taken intensive
courses from masters. There are more than 500 exercises, and it takes
more than a workshop or short course to learn and teach it
correctly.?
ACSM?s Health & Fitness Summit & Exposition is going on now
at The Flamingo Las Vegas Resort. For more information on the event, or
to speak with staff in the on-site press office, please call (702)
784-7332 (through Friday, April 1, 2005).
The American College of Sports Medicine is the largest sports
medicine and exercise science organization in the world. More than
20,000 International, National and Regional members are dedicated to
promoting and integrating scientific research, education and practical
applications of sports medicine and exercise science to maintain and
enhance physical performance, fitness, health and quality of life.
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The American College of Sports Medicine gratefully acknowledges
the following Health & Fitness Summit & Exposition supporters:
Life Fitness and Life Fitness Academy (Presenting Sponsors), Gatorade
and Gatorade Sports Science Institute, Lipton Tea, and Amino Vital
(Platinum Sponsors), New Lifestyles, CDC, and Masterfoods (Gold
Sponsors), BSDI, Lippincott Williams & Wilkins, SPRI Products and
EAS (Silver Sponsors).
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