Whether you weight train, walk, cycle or do yoga, Pilates can help balance your activities and focus on areas where other exercises might need improvement. Improper weight training due to weaker muscles or an imbalance in muscular development can increase the risk of injury while neglecting stretching can lead to muscular imbalance or injury in any workout routine.
For instance, when I started weight training, I stopped Pilates because my new routine left me sore and in pain. I took a three-week break from Pilates to let my body adapt to the new routine and then gradually reintroduced other activities like Pilates, walking, and yoga. However, I didn't realize how much Pilates helped lengthen and support my muscles, keeping them balanced and protecting my joints, back, and ease of movement. This is why I can walk long distances and drive for hours without pain. When I stopped doing Pilates, I felt tightness in my body, but I didn't know if it was muscle soreness or tightness. Unfortunately, I eventually experienced rapid tightening in my back while doing a sumo squat with a heavier weight than usual. I felt stiffness at first, but later that day, the pain and inflammation in my lower back increased significantly. As a former dancer and athlete, I knew how to recover from non-specific lower back pain, but I realized that since I started doing Pilates, my lower back stiffness reduced significantly.
It's important to note that many factors contribute to pain, and Pilates alone may not solve every problem. However, I noticed that my body thrived when I integrated Pilates into my routine, and my clients experienced similar benefits.
Aside from low back pain, there are plenty of benefits for people of all ages who focus on various activities. They can still get plenty of benefits from Pilates. for example,
▫️Study on Runners: A study published in the Journal of Sports Medicine and Physical Fitness examined the effects of Pilates training on running performance and muscular strength in recreational runners. The results showed that participants who incorporated Pilates into their training experienced improvements in running economy, muscular strength, and endurance compared to those who did not do Pilates.
▫️Study on Dancers: Research published in the Journal of Dance Medicine & Science investigated the effects of Pilates training on dancers' flexibility, balance, and core strength. The study found that dancers who participated in Pilates sessions experienced significant improvements in flexibility, balance, and core strength, which are essential components of dance performance.
▫️Study on Older Adults: A study published in the Journal of Aging and Physical Activity examined the effects of a Pilates-based exercise program on balance and functional Mobility in older adults. The results demonstrated that participants who engaged in Pilates exercises experienced improvements in balance, functional Mobility, and overall physical performance, suggesting that Pilates can be beneficial for older adults as a form of cross-training.
▫️Study on Athletes: Research published in the International Journal of Sports Physical Therapy investigated the effects of Pilates training on athletic performance in collegiate athletes. The study found that athletes who incorporated Pilates into their training regimen experienced improvements in core strength, flexibility, and balance, which translated to enhanced athletic performance and reduced risk of injury.
Extensive research has consistently demonstrated that Pilates is a highly effective form of cross-training for many individuals, including runners, dancers, athletes, and older adults. By integrating Pilates into their training regimen, people can significantly improve their physical performance by enhancing their core strength, flexibility, balance, and overall fitness. This makes Pilates an excellent complement to other forms of exercise and training, with proven benefits that can help individuals achieve their fitness goals. Numerous studies have provided evidence that Pilates can be an effective form of cross-training for different groups, such as runners, dancers, athletes, and older adults. By adding Pilates to their training routines, individuals can enhance their core strength, flexibility, balance, and overall physical performance, which makes it a valuable supplement to other types of exercise and training.
The great thing is that Pilates is super accessible, especially by incorporating mat Pilates into your routine. Mat Pilates isn't the cheaper version of Pilates; it is the first version of the Pilates method, originally known as Contrology. Joseph Pilates developed his exercise method with exercises on the floor using body weight. As he perfected his technique, he developed equipment that complemented his body weight exercises. Despite how trendy the Pilates reformer might seem, the history of Pilates has always started with Mat Pilates and later encompassed many pieces of specialized equipment, not just the reformer.
The good news is that you can follow plenty of online Mat Pilates classes, including my own! My membership on my website includes courses of all lengths and with different focuses. For example, We offer three different styles of classes. We have Powerhouse, which contains more weights and more functional movement blended with pilates exercises. We have Energize, more like classical Pilates, which focuses on increasing energy and flowing seamlessly from one exercise to the other. Lastly, we have Restore, which uses Pilates as a therapeutic practice with a heavy emphasis on form & Mobility. Like Yoga or Dance, there are different ways to teach and practice Pilates, and you can customize the exercises to meet YOUR needs.
