The Energy Cost of a Basic, Intermediate, and Advanced Pilates?? Mat Workout

Abstract

2411 Pilates is a form of exercise that was developed in the early 20th century for rehabilitation and, later, to train dancers. Currently, the activity is very popular in health-fitness centers and is often promoted as a “core” workout. However, no scientific data exists regarding the intensity and caloric expenditure of Pilates exercise. PURPOSE: To determine the energy cost of a Pilates' mat workout across three different levels: A basic/beginner workout (B), an intermediate workout (I), and an advanced workout (A). METHODS: 10 adults, 8 women and two men (mean age = 34.1 +/− 2.2 yrs), with 5.1 +/− 2.3 yrs of Pilates' experience completed, in random order, three 30–45 min video-recorded mat workouts (i.e., B, I, A) while being measured for oxygen consumption via open-circuit calorimetry. Comparisons between the three workout levels were made using a repeated measures ANOVA (p < 0.05). RESULTS: Significant differences were found between the three mat workouts (A > I > B). The mean energy cost values (ml/kg/min) were: A = 21.4 +/− 2.1; I = 17.2 +/− 1.7; B = 12.3 +/− 1.2. It should also be noted that the energy demand varied within each workout. For example, the “Roll-Over”, “Jackknife”, and “Boomerang” exercises produced an energy cost well above the overall mean in the I and A workouts. In contrast, exercises such as the “Hundred”, “Saw”, and “Seated Twist” elicited values well below the mean for each workout level tested. Normalized to a body weight of 75 kg, the caloric expenditure (kcal/min) was: 8.0 for A, 6.5 for I, and 4.6 for B. In accordance with Pollock's intensity classification (1990), this study showed that A and I are “moderate intensity” activities. The B workout meets the cut-point for classification as a “lowmoderate” intensity activity (i.e., 3.5 METS). CONCLUSIONS: Pilates' mat workouts vary widely in energy cost depending on both the skill level/intensity of the workout and the particular exercise movement being performed. Finally, the A and I workouts tested in this study appear to be of sufficient intensity to provide apparently healthy adult participants with health-fitness benefits.