Is Pilates Good for Weight Loss?

Posted by on May 18, 2021 in Pilates Singapore

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. View this post on Instagram A post shared by Pilates...

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What is Pilates Reformer?

Posted by on Apr 27, 2021 in Pilates Singapore

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...

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Pilates for Beginners

Posted by on Mar 23, 2021 in Pilates Singapore

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 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 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 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...

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Pilates Exercise for Back Pain and Lower Back Problems

Posted by on Mar 3, 2021 in Pilates Singapore

How Pilates Relieves Back Pain Sitting for hours on end hunched over our desks or devices could lead to back pain. Research says that a sedentary lifestyle increases our risk for some chronic diseases or even premature death. Fortunately, Pilates exercises such as leg kicks and back extensions can bring positive results. Wells et al. reported that “Pilates exercise offers greater improvements in pain and functional ability compared to usual care and physical activity in the short term.” Bird and Fell also wrote that Pilates exercise has long-term effects on improving balance and strength in older people. In most cases, it’s the lower back, that part of the spine that curves inward at the base of the back, that takes the most impact when we’re seated. Pain is either concentrated in one area or radiates throughout the back along the spine’s network of nerves, muscles, and ligaments. Another common reason for back pain is muscle strain, which affects the lumbar region or the lower part of the back. That’s why when you overstretch or twist, you sometimes feel an ache or a stiffening of the muscles, from the back down to the buttocks. If you’ve been feeling more and more of the pain and strain, it’s a good time to take steps to correct it as it could be symptoms of a more serious problem with the bones and joints. Here are some Pilates workouts that are effective in preventing back pain or reducing lower back pain: Back Extensions Back extensions are low-impact exercises that strengthen the lower back muscles. These improve the torso’s range of movement while correcting our posture, thus preventing back injury. How to do Pilates Back Extensions: Lie face down with your hips flat on the mat and your legs straight behind you Contract your abs and back muscles as you lift your torso and legs Hold the pose for 30 seconds, keeping your head in neutral position Lower your body down to the mat, then return to the starting position Lower your body down to the mat, then return to the starting position Repeat the movements and complete the designated number of sets Double Leg Kicks Double Leg Kicks loosen up the lower back muscles and help the body develop more flexibility. This Pilates exercise gives the hamstrings a good workout while improving mobility around the hips. How to do Pilates Double Leg Kicks: Lie down on your stomach with your legs together and straight behind you Clasp your hands behind your back, arms relaxed and face resting on one side Bend your legs as you exhale, pushing your feet three times toward the buttocks Lift your torso and bring the head to the center as you straighten the arms and legs Exhale and lower your body. Repeat the movement with the face turned to the other side Meet Your PILATES PLUS Trainers Cat...

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5 Essential Pilates Equipment and How They Work for You

Posted by on Feb 10, 2020 in Pilates Singapore

Date Updated: February 10, 2020 You’ve always wanted to try Pilates but, walking into any Pilates studio in Singapore, you see imposing Pilates equipment and suddenly it gets daunting. But don’t be scared by the seemingly complicated contraptions, they actually make it easier to practice, and eventually master, Pilates! First things first: Within the Pilates community, while the term “Pilates equipment” is widely accepted, Joseph Pilates intended for it to be called “Pilates apparatus,” and “Pilates machines” isn’t really appropriate, especially in Classical Pilates or Traditional Pilates circles. On one hand, Mat Pilates is practised mostly on the floor using only our own body weight or everyday things that can serve as weights. Likewise, there are several small Pilates exercise tools and equipment, including magic circles, weights, and resistance bands available for home and studio use. And then there are the big-ticket items, the Pilates apparatus you’d normally see in Pilates studios, although many now come in home-use versions. These include the Reformer, the Cadillac, Pilates Chairs, and Pilates Wall Systems—without which your Pilates journey wouldn’t be complete. A word of caution to beginners and people with physical challenges: you’ll need an instructor to guide you through the proper movements without unduly straining the muscles and the proper breathing techniques that are essential to Pilates. Find more about the dynamic nature of Pilates. Pilates Reformer The Pilates Reformer consists of a bedframe-like platform called the carriage which is attached to springs. 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. The Reformer is also known as Universal Reformer—an all-round apparatus for core-strengthening. It can ease back pain by aligning the spine and easing tension from the back muscles. The more you use it, the more efficiently you move, so you’ll feel more relief the more you work out. The most common Pilates Reformer exercises entail stretching the limbs by pulling the cables with your arms and pushing the bars with your legs. These include the Hundred, the Frog, the Elephant, Leg Circles, and Knee Stretch with round back or arched back. Study Shows Back Pain is Related to Sedentary Lifestyle READ MORE from Front Public Health Pilates Cadillac Imagine a padded table, which also serves as an elevated exercise mat, then put monkey bars over it and add an assortment of resistance mechanisms—a Pilates Cadillac looks a lot like that. Joseph Pilates called it a Trapeze Table but it wowed his clients so much, they likened it to a “shiny new Cadillac.” The Pilates Cadillac that we know now has all the bells and whistles, but Joseph’s prototype was made from only a hospital bed and mattress springs attached to the wall. The first Pilates Trapeze Table was first intended to enable bedridden patients...

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