What is the exercise intensity of Pilates? An analysis of the energy expenditure, blood lactate, and intensity of apparatus and mat Pilates sessions

Abstract

Background: Pilates is a form of exercise commonly used in rehabilitation settings that improves muscular fitness and flexibility. However, it is unknown whether the energy expenditure (EE) from Pilates sessions could also lead to the intensity suggested by health organizations to improve physical fitness. This study aimed to quantify and compare the intensity and the EE of two different Pilates sessions (mat and apparatus).

Methods: 18 healthy females (age: 22 ± 3 years; height: 1.6 ± 0.1m; body mass: 61.0 ± 10.0 kg; body mass index: 21 ± 3 kg/m²) performed two different sessions. Each session involved the performance of 15 exercises. Oxygen consumption (V˙O₂) was measured continuously and then converted to EE in Kcal/min. Blood lactate, heart rate (HR), and blood pressure (BP) were also measured. A repeated measures two-way ANOVA (time X group) determined differences between sessions. Bonferroni's post hoc analysis was used to identify significant differences between measures.

Results: The Reformer apparatus and Mat sessions presented an EE of 2.59 ± 0.53 and 1.93 ± 0.26 kcal/min, respectively. V˙O₂ was higher for the Reformer session (8.67 ± 1.15 ml/kg/min) when compared to Mat (6.44 ± 0.73 ml/kg/min). There was no significant increase in blood lactate, HR, and BP for either session above resting values.

Conclusion: The Pilates sessions analyzed in this study elicit low cardiovascular stress, leading to low EE levels. However, a typical session performed on the Reformer apparatus presented a higher EE, V˙O_2, and HR compared to the Mat Pilates session.

Keywords: Blood pressure; Heart rate; Oxygen consumption; Pilates method.