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Is Pilates Good for Weight Loss?

Posted by on 4:06 pm in Pilates Singapore | 0 comments



If you are trying to lose weight, then Pilates is a good weight loss exercise. The goal of Pilates is to increase lean muscle mass, which is great when you’re trying to lose weight. That’s because when people are losing weight, they are losing muscles along with it.

From Pilates Mat to Pilates exercises using an apparatus, Pilates helps you retain a healthy level of muscle mass as it’s a form of strength training or resistance training. Think of a body that’s lean and long like a dancer’s instead of bulky and compact like a bodybuilder’s.

Picture this: if you weigh about 150lbs and you do beginner Pilates for 50 minutes, then you shed about 175 calories. Our muscles continue burning off calories even after working out so, the longer you’re at it, the stronger and shapelier you get.

For best results, combine Pilates with a healthy diet and other workouts such as calisthenics or cardio exercise. You can also take up dance or movement classes like capoeira for fun. If weight loss is your goal, then read on to learn how to achieve it with Pilates Plus Singapore.



Special Pilates Introductory Offer: 3 Sessions for Only $75


First, The Pilates Process

Unlike other crushing, high-intensity exercise programs, Pilates may seem relatively passive. That’s because its focus is on the concept of control instead of seemingly endless reps and muscle exhaustion.

In Pilates, the muscles work to lift against gravity or the resistance of bands and springs. This exercise requires you to take your time, focus on the task at hand, maintain balance, and practice proper breathing.

What you learn from Pilates will provide you with a good solid bedrock for fitness and wellness. For one, full breathing exercises (which are integral to Pilates) can feed and stimulate the circulatory system. It’s a cleansing process that can help detoxify the blood and refresh the cells.



WHAT EXPERTS SAY ABOUT PILATES FOR WEIGHT LOSS


Here’s Where Weight Loss Comes In

Let’s get to the heart of how our body processes weight loss. The body loses weight or body fat by burning more calories than what is consumed. Our system burns a certain amount of calories to perform metabolic processes that are necessary to sustain life – this is called resting metabolism. We increase our resting metabolism by performing resistance training, which in turn increases muscle density. This allows the body to burn even more calories, including stored body fat.

Remember, the body can only lose weight if it is in a negative energy balance. This means that you must take in less energy (food or calories) than you need on a regular and consistent basis. When this happens, the body must rely on its stores of fat, glycogen, and muscles as fuels. The result is the loss of body weight.


More on Pilates and Weight Loss

A study published in the Journal for Sports Medicine and Physical Fitness found that “8 weeks (of doing) Pilates exercises have positive effects on body composition in sedentary overweight and obese women. Pilates exercises can be applied for improving body composition.”

Changing your body composition by adding muscle and reducing fat will positively influence your basal metabolic rate. The more muscle you build, the more calories you burn at rest. You will burn more calories at rest simply by adding lean muscles to your body—and there are Pilates resistance exercises to help you achieve this.

Pilates gives you a total body workout by initiating the muscles to work in synergy with each other – the way that the body is designed to be used. Another study, published in the Journal of Physical Therapy Science, showed that Pilates increased muscle mass, decreased body fat, and also strengthened deep muscles in the abdomen and back.



RESEARCH shows Pilates has a positive effect on improving body composition


More on Pilates and Weight Loss

Now that you’ve reached your goal and successfully shed off the excess pounds, how do you maintain your ideal weight? Continuing with your Pilates workouts can fine-tune your form and sculpt your muscles without bulking you up—so why stop now?

A proper Pilates workout requires that one master a series of bodyweight exercises on the mat or using the different Pilates apparatus such as the Reformer. The resistance training you get through a Pilates workout can boost your weight loss results.

You might get a good enough workout with a 3-times-a-week schedule. But if you really want to build strength, flexibility, and endurance, make that your minimum, not your ideal goal. In fact, founder Joseph Pilates suggested in his book, Return to Life, to do Pilates Mat at least four times a week.



STUDY shows Pilates can help increase body mass and decrease body fat


Pilates for Weight Loss at Pilates Plus Singapore

Flabby abs, chubby arms and legs, bulky hips and backsides are why most people are driven to exercise. Luckily for us, Pilates targets the body’s powerhouse—abdominal and lower back muscles, glutes, hips, and pelvic floor.

Although traditional Pilates was designed as a low-impact workout meant to build up strength gradually, research shows it’s also effective in lowering BMI and calorie count, and results in a slimmer waist, flatter abs, and leaner hips too.

Pilates Plus Singapore is the only Pilates and movement studio in Singapore that offers the Strength Pilates Series for both Mat and Reformer classes. The program is specifically designed to give you actual results in strength gain with our whole-body workouts.

And we’re offering a sweet deal for first-timers to Pilates Plus Singapore: a one-time-only introductory group package to the following beginner-friendly sessions:

  • Strength Pilates Matwork
  • Pilates Mat Plus
  • Calisthenics Class
  • Calisthenics Fundamentals
  • Capoeira Class
  • Handstand Class
  • Movement Class

For only $75, you can enjoy 3 group sessions from any of the classes on the list. Available in both International Plaza and UMove Safra Mt. Faber branches, the promo is valid 30 days starting from your first booked session.


Get on board Pilates with us, and let’s get you started on a fun and fulfilling weight loss journey today!


What is Pilates Reformer?

Posted by on 9:26 am in Pilates Singapore | 0 comments

What is Pilates Reformer

Pilates Reformer is an excellent workout for the core or what’s also called the body’s powerhouse—the abs, lower back, hips, pelvic floor, and glutes. Reformer exercises are designed to build up strength and muscle tone without bulking you up. Pilates’ movements will help you develop proper body mechanics for better posture and balance and be more flexible and energetic.

Reformer Pilates also helps in weight loss, especially when combined with a cardio workout and proper diet. Research shows that Pilates effectively lowers BMI and calorie count and results in a slimmer waist, flatter abs, and leaner hips, too.

At Pilates Plus Singapore, Reformer workouts are gaining popularity among those who practice Pilates for weight loss, strength training, and resistance building.



Does Pilates Cause Weight Loss? FIND OUT HERE




Pilates Reformer Apparatus


First things first. While the term “Pilates equipment” is widely accepted within the Pilates community, Joseph Pilates intended for it to be called “Pilates apparatus.” “Pilates machines” isn’t appropriate, especially in Classical Pilates or Traditional Pilates circles.

The Reformer was invented in the late 1800s by Joseph Pilates, who sparked the global Pilates movement. It was initially called the Universal Reformer, one of 12 original devices Pilates designed to help soldiers injured in the war.

Known also as Universal Reformer, it consists of a bed frame-like platform called the carriage, which is attached to springs and bars. The carriage is padded and has shoulder blocks to keep you from sliding off. It also has an adjustable foot bar for the legs and resistance cables for the arms at the opposite end. When you pull the cables with your arms and push the bars with your legs, your muscles extend to the fullest position, helping you to execute a full range of motion that you usually can’t do on your own or by using a single piece of equipment.



Common Pilates Apparatus and Workouts – READ HERE




Pilates Reformer Benefits


Reformer Pilates workouts are gaining popularity among those who practice Pilates for weight loss. Picture this: if you weigh about 150lbs and you do Pilates for 50 minutes, then you shed about 175 calories. Muscles continue burning off calories even after working out—so the longer you’re at it, the stronger and shapelier you get.

Pilates Reformer is also an excellent exercise for males looking to build strength or females who want to improve their physique (and vice-versa). Those who are approaching or are already in their senior years will likewise benefit from the flexibility-enhancing and balance-building workout.

According to a study published by the National Library of Medicine (Roller et al., 2017), doing Pilates Reformer once a week for 2 to 3 months can result in reduced risks of falling over. There are also significant improvements in dynamic (moving) and static (standing still) balance and functional mobility among adults 60 years and older.

Also, Pilates Reformer is recommended for rehabilitative purposes as it allows the patient to exercise while lying flat on their back. Doing so spares the legs from bearing weight, particularly beneficial for those who have undergone knee surgery or have knee injuries.

Pilates Reformer exercises can likewise help ease back pain by aligning the spine and easing tension from the back muscles. The more you use the Reformer, the more efficiently you move, so you’ll feel more relief the more you work out.



Here’s Everything You Need to Know About Pilates – TAP HERE




Where to Find Pilates Reformer Classes in Singapore


You’ll achieve your fitness goals more quickly by using the Pilates Reformer instead of multiple gym machines. As your body gets accustomed to the basic movements, you can adjust the springs and move the carriage to higher resistance levels.

In a month or so, you can expect to move from reclined exercises to workouts that require less contact between the body and the carriage. Note that you’ll need an instructor to guide you through the proper movements and breathing, which is essential to Pilates. Without proper guidance, there’s a risk of unduly straining the muscles, and you’re likely to fall back into your old movement patterns.

Pilates Plus Singapore is the only Pilates and movement studio in Singapore that offers the Strength Pilates Series for both Mat and Reformer classes. The program is specifically designed to give you actual results in strength gain with our whole-body workouts.

For Pilates Plus, it’s not just a matter of taking classes. It’s about embarking on a journey to health and joyfulness with our certified trainers as your guide. For us, Pilates is not just a profession but a passion. We’ve made our rates cost-efficient and relatively affordable because we want everyone to have the same life-changing experience that we do with Pilates.



Choose the Promos, Rates, and Schedule that Work Best for YOU!




Pilates Reformer Classes Cost in Singapore


Here at Pilates Plus Singapore, we offer Reformer Group Class Packages at $445 for 10 sessions, valid for 4 months. The class is inclusive of Reformer Allegro, Reformer Fundamentals, and Reformer Strength Series courses.

We also have a Reformer Plus class, a unique hybrid package that lets you enjoy 5 Reformer sessions and 5 non-Reformer sessions at $395, valid for 4 months.

Although group sessions are less expensive, we recommend taking private sessions if you’re a Pilates Reformer beginner. It’s because the essential techniques should be adjusted to suit your own needs and physical capabilities, and you have to get accustomed to the equipment.



Pilates Plus is cited by AsiaOne among the most affordable Pilates studios in Singapore – READ NOW



DISCLAIMER

People with degenerative disc disease and severe back pain should consult with their physicians first and foremost. Pilates Reformer is neither intended nor recommended as a substitute for medical treatments. Before taking up any exercise program, it’s always best to consult with your doctor.


Ready to begin your Pilates journey?
Take that first step with Pilates Plus Singapore today!

Pilates for Beginners

Posted by on 8:00 am in Pilates Singapore | 0 comments

Pilates for Beginners

Different Types of Pilates | Benefits of Pilates | Myths About Pilates | Pilates Classes in Singapore

Pilates is a good start if you’re a newbie at fitness, specifically since Pilates exercises can be modified conveniently to suit a person’s physical condition and capabilities. Beginners Pilates can be for strength training, which is great for Pilates first-timers and people rehabilitating from injuries. But Pilates workouts also supplements cross-training in athletes, for added conditioning and stamina-building.

At its core, Pilates is a versatile fitness program that helps you MOVE and live life fuller. At Pilates Plus Singapore you’ll get to:

M – manage your body + mobilise your energy through strength training
O – overcome your limitations and optimise your productivity with improved flexibility
V – validate your needs and visualize your joy with the right breathing techniques
E – explore a new experience and enrich life with a new passion and a community behind it

Ready to take that first step to a healthy lifestyle but not sure where to start? Pilates for beginners is a good option, especially if hitting the gym or taking up a sport isn’t your thing. But if you want to be more adventurous and really get into the Pilates experience, then you might want to try Pilates Reformer.




Know why asiaone cites Pilates Plus among the most affordable Pilates studios in Singapore



Different Types of Pilates


Founded by Joseph Pilates in the late 1800s, Pilates offers a variety of stimulating training, comprising different variations of exercise, some of which are performed with or without equipment. Pilates has undergone transitions over the years but maintains its core principles of breathing, control, centering, and flow. Here are common types of Pilates to help you find one that works best for you:

Classical/Traditional Pilates

Classical/Traditional Pilates

Joseph Pilates first coined the term contrology to describe his sequence of 34 exercises—each flowing to the next in purposeful succession. Each exercise is executed in the exact sequence, in the designated number of repetitions (usually no more than six reps), before moving on to the next exercise. This type of Pilates may also involve the use of equipment.



Pilates Mat Exercises

Pilates Mat

Mat exercises are a good introduction to the world of Pilates. These are low-impact exercises that may involve the use of weights, balls, therabands, or rings. However, the movements are still based on the traditional Pilates system. First-timers and people suffering from back pain will benefit most from mat exercises because it focuses on strengthening the core.



Reformer Pilates

Reformer Pilates

This type of Pilates utilises a piece of equipment called the Reformer, which looks like a bed frame with a tension apparatus attached to it. The movements here are similar to mat Pilates but more challenging, given the added resistance from the various springs, straps, and ropes. As such, you burn more calories and build up more muscle strength.




Contemporary Pilates

Contemporary Pilates

As the name implies, this is a modern take on the classical system of Pilates. The exercises here are founded on contemporary research, including modern approaches to motor learning, rehabilitation, and biomechanics training. The movements are taught differently, depending on the instructor.






Stott Pilates

Stott Pilates

Stott Pilates was created in 1998 by Moira Stott-Merrithew, a former dancer. The exercises have sequences and movements that differ from the classical version. In traditional Pilates, the spine is pressed to the floor but in Stott’s version, the lower back is kept off the floor, maintaining the natural curvature.






Learn more about the Hystory of Pilates


Benefits of Pilates


The Pilates method is an effective full-body workout that strengthens and stretches the entire body to create a well-balanced physique. It also trains you in conscious breathing, which aids in stimulating blood circulation and minimising muscle cramping. 

The idea of Mr. Pilates’ 34-sequence method is such that it progressively warms up the body, challenges it with exertion, and cools it down gradually. Here are just some of the benefits of Pilates:

  • Enhanced Strength
  • Improved Posture
  • Better Balance
  • More Flexibility
  • Increased Muscle Tone
  • Healthier Joints/Ligaments
  • Aids in Weight Loss
  • Added Stamina/Energy
  • Optimised Breathing
  • Body-Mind Harmony
  • Improved Mobility
  • Increased Range of Motion
  • Stress Management




Know How to Get the Best Results from Pilates Classes



Myths About Pilates


Given the global health scare that we’re all going through, now’s the time to take that first step toward a work-life balance that puts body-mind fitness as a priority. So, if you aren’t sure where to start, and if hitting the gym or taking up a sport just doesn’t cut it for you, then why not give Pilates a try?

Pilates is an approach to conditioning developed over a hundred years ago by its founder Joseph H. Pilates, who first called it “contrology.” If you’re new to Pilates, chances are you’ve heard some misconceptions about it.

Let Pilates Plus Singapore bust those myths and give you the facts straight out. Here are some of the myths we are debunking:

Pilates is just another form of yoga

Pilates and yoga both work on building body strength, alignment and flexibility but they are not one and the same thing. Though some poses look similar to yoga, Pilates uses different movement and breathing techniques with different results. More importantly, yoga is limited to mat exercises while Pilates makes use of both mat and specialised equipment.

Pilates is only for fit and young people

People of all ages and levels of stamina can benefit from Pilates—even if you think you’re not athletic! People who aren’t interested in the usual gym exercises may find Pilates more engaging since classes are offered in varying degrees of physical capacity. It’s designed in such a way that you can go from a newbie to an advanced practitioner with regular practice.

Pilates is for women only

Most men do gym workouts and weights to build up their core and develop their muscles, which can also be achieved with Pilates exercises. Female and male athletes alike use Pilates as conditioning for all kinds of sporting activities, even extreme sports. Regardless of gender, Beginners Pilates is used by many to complement physical therapy or injury rehabilitation. [Read why Pilates is a Good Workout for Men]

Pilates is just another weight-loss program

Yes, the exercises help keep the weight off and stabilise your metabolism but Pilates does more than that. Aside from being a physical workout, Pilates is about achieving mind-and-body harmony, freedom of movement, and ultimately, a zest for life. Complemented with dietary and mental health guidance, Pilates can be a path to health, happiness, and new horizons.

Pilates classes are too expensive

Imagine signing up for a standard gym membership and finding out that you’re left to your own devices, figuring out for yourself what exercises to do and how to use the equipment. At Pilates Plus Singapore, we have instructors on hand to guide, motivate, and advise you—even for group classes. We’ve made our monthly packages accessible to all (at $345 per month, unlimited, for all classes) so everyone can join!




Find out more about The Traditional Joseph Pilates Program



Where to Get Pilates Classes in Singapore


Pilates Plus Singapore is the only Pilates and movement studio in Singapore that offers the Strength Pilates Series for both Mat and Reformer classes. The program is specifically designed to give you real results in strength gain, with our whole-body workouts.

Although group sessions are less expensive, we recommend taking private sessions if you’re a beginner. It’s because the essential techniques should be adjusted to suit your own needs and physical capabilities, and you have to get accustomed to the equipment. We’ve made our Introductory Pilates class accessible to all [at $75 (one time purchase only), 3 classes, non-reformer group classes] so everyone can join!

For Pilates Plus, it’s not just a matter of taking classes, it’s about embarking on a journey to health and joyfulness, with our certified trainers as your guide. For us, Pilates is not just a profession but a passion. We’ve made our rates cost-efficient and relatively affordable because we want everyone to have the same life-changing experience that we do with Pilates.


Ready to begin your Pilates journey? Take that first step with Pilates Plus Singapore today!


Choose the Promo, Rates and Schedule that Work Best for YOU!