THE world is consumed by body image and how we show up physically, plays a role in our choices for exercise strategies.
If your goal is to lose weight, you cannot go wrong if you are moving, but there are ways to move smarter and get the maximum fat calorie bang for the buck. It goes without saying that the foods we eat will ultimately have the final say about the real physical changes. Depending on the type of exercise done, the body will use varying fuel sources, which should affect the food that we consume relative to the type of movement that we do.
But when it comes to Pilates, you can have it all.
Fuel sources
The harder, faster, stronger that we push, the higher the heart rate will go, which taps into the body's sugar reserves. The steady and more moderate energy output levels cue the body to take fuel from fat over sugar.
The endurance athlete who is working at a heart rate over 85 per cent of his maximum, will not be able to sustain his workout for very long, before his body starts to hit the wall and ask for more sugar to support the energy needs.
There are two ways to avoid this sugar rollercoaster dilemma. If he were to slow his pace, he would stay within a range which would direct his body's energy fuel source to tap into his fat reserves, making his workout more sustainable for longer. Alternatively, he could change his diet, and assign himself a diet free of carbohydrates, to train the system to, over time, operate from a fuel source of primarily fats, which would keep his endurance activities thriving.
In the Pilates method, there are cardiovascular components such as the Reformer Jumpboard class which is really designed to address the feet and building strength and alignment, but it is also fast-paced and fun, keeping the heart rate elevated throughout, which can chase the sugar calories, but the majority of the method is based in slower strength-building moves, that integrate many different muscles at the same time. These compound exercises can spread the workload across the entire body, making these exercises more effective than single isolation exercises.
When you are using many muscle groups at the same time, your ability to burn increases exponentially because it requires your heart to pump more blood and oxygen to more muscles at once, which not only supersizes your workout, but saves you time. The more oxygen delivered, the more fat is burned.
Less is more
The beauty of fat-burning Pilates is that it distributes the high intensity heart rate intervals (cardio) with the strength and isometric elements together, which stabilises a moderate heart rate and controls the demands on sugar as a fuel source.
This creates the optimal environment for the body to look to fats, so it can keep doing what it is doing. Because your heart rate is kept relatively low, the work can be sustained, simply because it is less work doing more.
Metabolic gains
A one-hour Pilates class is not only burning fat, it is increasing muscle mass and strength while lengthening the body and delivering alignment to the chain as a whole, facilitating a free flow of energy, which champions a higher metabolism. The higher the metabolic rate, the higher the fat burn.
Increases in muscle mass improves fat-burning capacity, and Pilates certainly uses resistance of body weight, mindful connections and cutting-edge apparatus that challenge the muscles in a variety of ways, which traditional exercise do not.
Combinations of spinal articulations and rotations demand work from muscles which are unknown to many first-time Pilates participants, and many are surprised at the level of intensity that a seemingly simple exercise can demand if executed with awareness and good direction.
More oxygen upload = more fat incineration
Another asset that Pilates offers is the inclusion of breath training as a tool. This enhances the capacity for the lungs to take oxygen in, not only because of the action of stretching of the ribcage, but also to open the alveoli, stimulating and increasing blood capillaries which transport the oxygen to the heart for delivery to the muscles.
The foundation of Pilates involves breathing as a practice. A robust set of lungs are cleaner and healthier, all day long, making your body much more efficient at uploading oxygen before, during and after working out.
This type of functional training is prime for fat burning on a higher level. Because you are holding poses and using breathing patterns which accelerate oxygen uptake into the body, you are training your body to not only utilise oxygen more efficiently, but you are increasing the supply.
Pilates is a treasure chest of transformation and realisation of the body as a perfect resource for all rounded goals and gains. You can access physical and mental wealth straight from your powerhouse, right now.
Selena DeLeon has been a personal and group fitness trainer for 16 years. She recently transitioned into the world of Pilates and has a studio in Kingston called Core Fitness, where she helps people to move and live better.
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