Effects of an 8-Week Mat Pilates Training Program on Body Composition, Flexibility, and Muscular Endurance

Abstract

PURPOSE: to examine changes in body composition, flexibility and muscular endurance after 8 wks of traditional mat Pilates. METHODS: 22 (16 Caucasian; 6 Hispanic) of the original 28 adults from the University of Miami who volunteered and gave written informed consent completed the study. Nine novice students (8 women) enrolled in the mat Pilates class were the treatment group (P), and 13 University community members (12 women) were the control group (C). Pre- and post-intervention assessments of body mass, barefoot standing height, 3-site skinfold (SKF) thickness, circumferences at 6 sites (neck, chest, waist, hip, thigh, arm), upper and lower body flexibility, as well as abdominal and lower back muscular endurance were conducted by the same experienced technician. A minimum of 2 measurements were averaged and used for subsequent data analysis for all but the muscular endurance tests. Relative body fat (%BF) was determined following calculations of body density from Jackson and Pollack equations subsequently converted into %BF using the Siri conversion formula. Pilates instruction was provided 3 d/wk for 1 hr/class by an instructor certified in traditional mat Pilates; attendance requirement for inclusion in the study was set at 85% of all classes for P. Those in C agreed to maintain their current physical activity and nutritional regimens. A 2 (group) x 2 (time) ANOVA was run for the body composition, flexibility, and muscular endurance variables of interest using SPSS-PC v. 10.1; post hoc testing was performed as needed using the Scheffe technique. Significance was set at p <.05 for all analyses. RESULTS: There was a significant main effect for time (pre v post) for %BF, sit-and-reach, shoulder reach, timed curl-ups and low back extensions, as well as circumference at 3 sites (waist, chest, and arm) (p <.05). There was a significant main effect for group (PvC) for timed low-back extensions (p <.05). Significant interaction effects were noted for %BF, sit-and-reach, shoulder reach, timed curl-ups and low back extensions, and the 3 circumference sites (p <.05). Compared to respective baseline values, P, but not C, showed significant improvement in all variables of interest with the exception of hip and thigh circumferences where changes were not significant. Body weight also did not change significantly. CONCLUSION: Significant improvements in body composition, flexibility, and muscular endurance were noted following 8-wk of traditional mat Pilates class comprised primarily of beginner and intermediate level exercises. Caution is urged in interpreting the clinical significance of some of the statistically significant changes (i.e. %BF) noted.