The Pilates Method: Our Conclusion
- Pilates is a sport that strengthens the whole body in an intense but gentle way.
- Pilates exercises engage the core, which is constantly active during a session.
- Pilates trains your abdomen, pelvic floor and lower back in a deep way.
- Pilates improves posture, promotes flexibility, and strengthens the entire musculoskeletal system.
- A Pilates exercise follows six basic principles: centering, breathing, control, concentration, precision and flow of movement.
- Unlike yoga, Pilates does not include spiritual elements like meditation and self-reflection. The emphasis is on physical fitness.
- Pilates is particularly suitable for people before, during and after pregnancy to strengthen the pelvic floor.
Which Burns More Calories
Neither yoga nor Pilates burns a lot of calories compared to cardio workouts or weightlifting. There is some variation, depending on the type of class. For instance, hatha yoga is more challenging and burns more calories than restorative yoga. An advanced, reformer Pilates class burns more calories than a beginner, easy class. In general, Pilates burns more calories than yoga.
The Benefits Of Pilates
Pilates isnât necessarily a spiritual practice, but it definitely has some mental health benefits. âOn a mental level, the emphasis on the mind-body connection creates a better sense of awareness and control,â Skinner says. Physically, you can also expect to see some serious gains in your abs and other muscle groups. âPilates movements target specific muscle groups and are repeated while your breathing is controlled to help maintain endurance during the repetitions,â Shah adds.
After a couple of classes, you can expect to feel stronger, more aligned, and more flexible. Remember, Pilates was designed with physical therapy in mind â so itâs meant to help your body move in the most efficient way possible, says Johnson. Itâs also a great way for anyone with an injury or joint issue to exercise without putting added stress on their body.
The overall consensus? Both yoga and Pilates offer a gentle way to exercise your muscles, focus on your breath, and increase your strength â with nothing more than a mat.
de Manincor M, Bensoussan A, Smith CA, Barr K, Schweickle M, Donoghoe LL, Bourchier S, Fahey P. Individualized Yoga For Reducing Depression And Anxiety, And Improving Well-being: A Randomized Controlled Trial. Depress Anxiety. 2016 Sep;33:816-28. doi: 10.1002/da.22502. Epub 2016 Mar 31. PMID: 27030303.
Recommended Reading: Does Hot Yoga Burn A Lot Of Calories
How To Choose Between Yoga Or Pilates
Who said you have to choose? If you want to stick to one form of exercise for now, here are a few tips to help you :
If you are trying to lose weight, Pilates exercises can be done using machines that add cardio to your poses. This can help you to burn additional calories.
Yoga might be the most effective exercise to combat depression or anxiety because it focuses on the mind as well as the body. In yoga, the breathing exercises help you to achieve relaxation because you have to concentrate on how the breath is being employed. Sending your breath to specific problem areas that are holding stress can help relax these muscle groups in your body.
Pilates exercises are a lot more intense and results may be noticed much quicker than yoga. Through frequent Pilates exercises, a flatter and firmer stomach may be easier to obtain.
If you have back issues, care has to be taken with some yoga poses as they can sometimes exacerbate the problem. When attending yoga group fitness classes, the instructor can offer helpful advice for those with back pain.
One of the main differences between yoga and Pilates is that yoga can be used for improving the flexibility of the body and joints. Pilates focuses on trying to relax yet strengthen tense muscles.
Try one class of yoga or Pilates at Genesis Health Clubs and you will quickly be able to decide which one is right for you!
Whats The Difference Between Yoga And Pilates
Yoga and pilates are low-impact workouts with an emphasis on bodyweight resistance. Both forms of exercise focus on all the muscles rather than specific muscle groups.
Yoga is a type of holistic discipline that focuses on the union of mind, body, and spirit. Pilates is a system of exercises that emphasize proper alignment, core strength, and muscle balance.
Pilates and yoga have multiple variations, and classes are available at gyms, studios, and even online for personal, in-home practice. For both, classes can vary depending on skill, desired intensity, and goals.
The differences between yoga and pilates may seem a bit ambiguous. Thats because, though there are inherent differences between them, they also share many similar characteristics.
Lets learn a bit more about each.
Read Also: How Many Calories Burned During Bikram Yoga
The Breakdown: Yoga Vs Pilates
Part scientist, part mechanical genius, and part anatomist, Joseph Pilates paired his method with a variety of equipment that he referred to as apparatus. Yoga in the West has also recently adopted the practice of using equipment such as straps, blocks, bolsters, and eye pillows. While its possible that Pilates may in some ways inspire yoga, yoga certainly inspired Pilates. Pilates himself studied yoga, and his writing indicates that it was his intention to unify mind, body, and spirit, and as a result, many of the benefits of the two technologies are similar.
Both Pilates and yoga offer stress-relief, flexibility, strength, control, and endurance. The biggest difference between the two is the emphasis on the spiritual component in classes. Outside of Yoga-laties, most Pilates classes dont offer an obvious spiritual experience, however, Pilates may be a great starting point or compliment for a yoga practice. The slower pace of a Pilates class can be meditative and stress relieving.
Pilates: Pilates classes focus on strength, muscle toning, body control, and flexibility, with the main emphasis being core strength. Pilates is a disciplined practice that needs to be done on a regular basis to provide benefit. If you like a more structured workout without the cardio component, chanting, OMing, or complex postures, this could be the workout for you.
The Origins Of Pilates
Pilates was created by Joseph Pilates who was an anatomist and a mechanical genius, Bertali says. It is a physical system that uses very specific targeted exercises to improve strength, flexibility and posture with particular focus on the core. It is a disciplined practice that needs to be done on a regular basis to provide benefit.
There tends to be fewer wild variations of Pilates teachings, with traditionalists favouring mat classes and those seeking more fitness-focused workouts opting for classes on resistance-based reformer machines. Classical Pilates, which marries mat work with a whole host of Pilates apparatus, is considered to be the practice in its truest form.
Read Also: Hot Yoga While Pregnant
The Verdict: Yoga And Pilates Provide Similar Results And Can Be Complementary
People often ask me the difference between Pilates and yoga, says Pilates and yoga instructor Jennifer DeLuca, owner of BodyTonic Pilates Gymnasium in Brooklyn. However, it’s not all that easy to explain. You might have heard that Pilates is more about toning your core, while yoga is better for relaxation and flexibility. But as DeLuca points out, You can find a great yoga teacher who can teach you more about your core than a given Pilates instructor, and a wonderful Pilates teacher who imbues a class with mindfulness and stretching more than a given yoga teacher.
That’s why comparing the two can be a case of apples and oranges. Pilates and yoga both have the potential to be near perfectly well-rounded forms of fitness if communicated by a thoughtful and experienced teacher, says DeLuca. To find the right fit for you, test out different classes, studios and styles. Yoga has multiple styles, including hatha and vinyasa. Pilates varies in where it’s practiced — on a mat or machines — as well as the speed at which it’s taught.
There are some characteristics that make Pilates and yoga alike, and others that set them apart. Pilates and yoga both focus on breath, alignment, balance, strength and flexibility, says DeLuca. They both require you to be present and to use your entire body. Both are also done barefoot and have set moves and poses — a few of which overlap.
Pilates Or Yoga For Scoliosis
Low-impact exercises that improve the mobility of your spine will help to reduce symptoms of scoliosis; both yoga and Pilates offer useful exercises for a scoliosis rehabilitation program.;
Rehabilitation programs are specifically aimed at counteracting abnormal loading that occurs in the spine of patients with scoliosis. Pilates and yoga can improve flexibility, mobility and strengthen the spine, back and core.
The evidence of yoga vs Pilates for back pain is clear in a report published by the Journal of Advanced Pharmacy Education & Research, it saw 10 adolescent patients with scoliosis participate in an integrated exercise program.
The program included a combination of yoga v Pilates exercises that focus on core stability, stretching and muscle stabilising. After taking 2 sessions per week for 6 months, results showed that the program improved posture and decreased curvature of the spine.
The Pilates exercises that rebalanced muscles and aligned posture were particularly effective.;
To decide between Pilates versus yoga, we recommend trying Pilates first. It was invented for the purpose of rehabilitation by aligning and strengthening the core muscles that protect the spine.;
However, it is not guaranteed that yoga or Pilates for a bad back will work for you, so always consult your GP or physiotherapist for exercises tailored to your specific needs!;
Read Also: How Many Calories Burned During Bikram Yoga
Is Pilates Good For Weight Loss
Pilates, in particular, isnt designed in particular for weight loss, but combined with a healthy calorie-controlled diet and regular cardiovascular exercise, it will result in a beautifully toned, flexible and healthy body, with the added advantage of reducing the chance of joint injury, in particular, the back.
What Are The Benefits Of Yoga
Its no secret that practicing yoga has a number of short- and long-term health benefits, including its ability to increase quality of life, as discovered in this 2011 study by the International Journal of Yoga. According to Schenone, other health benefits include:
- Lowers cortisol levels
- Increases flexibility
- Alleviates joint pain
- Increases bone density
Those who regularly practice yoga can also expect to experience a positive change in body awareness. Practicing yoga allows us to develop a better relationship with our bodies and our minds, increasing body acceptance and mindful consciousness, Schenone explains. Yoga helps us become more flexible, eases the general aches and pains and allows us to move more freely in our day-to-day lives. Mobility gains aside, some could argue that the mental benefits of yoga are even more important than the physical. Mentally, yoga helps us become more presents, more mindful and more accepting of ourselves and those around us. Committing to a daily practice helps us gain more confidence, grow our determination and calm our nervous systems. Raise your hand if you think yoga should be a life requirement?
Recommended Reading: What To Wear To Hot Yoga
Yoga Vs Pilates: Which One To Choose
These useful practices incorporate movements and poses for improving flexibility, overall strength, and toning all of the muscle groups in the body. If you wonder: what is one similarity between Pilates and yoga? The answer is clear both practices focus on improving flexibility and using your breath properly.
However, Pilates focuses on muscle toning, body control, and flexibility, the main emphasis is put on core strength. While yoga focuses on flexibility, endurance, balance, and spirituality. The difficulty of classes ranges from gentle to sweaty, so each person can find the perfect type.
Pilates exercises allow using different resistance machines, which add cardio to Pilates poses to burn additional calories. As for yoga, it doesnt allow using different machines.
Also, yoga helps to relieve stress and calm down your nervous system. It is more focused on the mind than Pilates. Furthermore, Pilates is more dynamic than yoga and if you focus on reducing weight, then Pilates will help you to achieve the result faster.
Thus, both yoga and Pilates are beneficial for your health. Some people say that they provide similar results and can be complementary. If you can take up any type of the exercise, then practice yoga and incorporate several Pilates sessions into your workout.
If you want to work on endurance, flexibility, good posture, and combat depression, anxiety, then yoga is your ultimate choice.
Weight Loss And Management
Weight loss is another area where there’s no clear winner between yoga and Pilates. Both can support weight-management goals. “Yoga and Pilates can be very intense forms of exercise,” Mauck says.
But Grinter thinks that Pilates could have the edge, particularly in a variety like her HIIT Pilates classes, which raise the heart rate. With that in mind, the impact of yoga versus Pilates on weight loss probably depends more on the style and pace of the classmore rigorous practice equals;more calories burned.
Read Also: How To Clean Jade Yoga Mat
They Both Help Your Breathing
Both Pilates and yoga use a lot of breathing or breath-work during your work out. The reason is that breathing the right way can detoxify your body, including your lymphatic system and your muscles. It also helps you manage your muscle pain much more effectively and can be a godsend for those with arthritis.
The Similarities Between Pilates And Yoga
While Pilates and yoga are distinct practices, they have many things in common:
- Both yoga and Pilates have physical and mental health benefits.
- Both are low-impact workouts and gentle on the joints.
- They both primarily use body weight to build strength.
- Proper form is essential in each practice, so both are best done with trained instructors.
- Once you have learned the form and technique, you can do both yoga and Pilates at home with limited or no equipment.
- Both practices build core strength, improve posture and balance, and increase flexibility.
- They both focus on breathing and require mental focus.
Each type of workout has benefits. Whether you choose to do one or the other, or both, expect to get stronger and more flexible and to experience greater relaxation and less stress.
Don’t Miss: Hot Yoga After Botox
Brief History Of Yoga And Its Types
Yoga is a group of practices or disciplines that began in ancient India over 5,000 years ago; its roots are in Eastern religions including Shamanism, Buddhism and Hinduism. They practise meditation and spirituality for healing purposes, and also for wellbeing and compassion.
Yoga practice was introduced to the West in the mid-19th century and grew to become the successful, wealthy business known today; now, you can train to teach yoga and even go on yoga retreats. Further, there is access to classes online for free, which you can do while wearing activewear specifically designed for yoga.
Standard yoga classes only require a mat, but can incorporate minor equipment such as blocks, bolsters and straps. However, for those practicing in the comfort of their own home – these can be substituted with basic household objects like books, towels and pillows.
You may be wondering, is Pilates harder than yoga? Well, due to the many different types of yoga, for every relaxation class, theres one that will raise your heart beat, make you sweat and challenge your strength!;
You can find a class to suit your needs almost anywhere, for some help we covered 24 types of yoga styles here!;
Each type of yoga has a shared aim: to focus the mind on breath and movement, calm and quiet busy thoughts, while also building strength and flexibility.;
They Help You Stay Flexible
For many people today, flexibility is a huge problem. If youre unsure if flexibility is a problem you have, try bending down to pick something up off the floor. If its a chore, painful, or causes you to moan and groan, your flexibility is not as good as it could be. The fact is, while many people focus on getting big muscles, flexibility is much more important to your overall health and well-being. Both yoga and Pilates are excellent in terms of not only increasing your flexibility but staying flexible as you get older. This quote from Joseph Pilates says it all; If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.
Read Also: Does Hot Yoga Burn A Lot Of Calories
Supports Mental Health And Wellbeing
Even at peak physical fitness, having low mental health can be debilitating and demotivating in all aspects of life. So, its important to look after your mind as well as your body – but which is better to enhance mental health, yoga or Pilates?;
This brings us to wellbeing and stress-busting benefits of yoga vs Pilates that we discussed previously. Any form of exercise will boost mental health, but yoga takes the lead for reducing stress and anxiety due to its spiritual pursuits in uniting mind, body and breath.;
This is a key difference between Pilates and yoga, as many yoga styles incorporate areas of mindfulness, meditation and close analysis of the body. There are countless studies to show the psychological benefits of yoga. For example, Complementary Therapies in Clinical Practice examined yoga as a stress management tool to assist in alleviating depression and anxiety.;
The study involved women who were referred to a yoga clinic from July 2006 to July 2007. They participated in two 90 minute classes a week for two months, leading to significant reduction in anxiety – suggesting that yoga can complement or assist medical therapy.;
Yoga requires focus and concentration to keep you anchored in the moment and away from daily stresses and distractions. The use of deeper breathing and detoxifying postures can help to calm the nervous system, creating headspace and managing your mental health.;