Researchers recruited 15 healthy women from 18 to 26 who had at least an intermediate level of Pilates experience. The subjects then followed two 50-minute Pilates videos (one beginner, one advanced).
During each session, heart rates and oxygen consumption were measured and recorded, and subjects rated their perceived effort using the 6–20 Borg scale.
What the researchers found was that the intensity of the beginning Pilates routine was lower than the recommended guidelines for improving cardiovascular fitness. The women's average target heart rate percent was only 54 percent. The recommended level is 64 percent to 94 percent according to the American College of Sports Medicine (ACSM) guidelines.
The advanced Pilates routine was a bit better, but still only got the exercisers to 62 percent of target heart rate. The VO2 Max of these women was 43 percent or the equivalent of walking 3.5 to 4 miles per hour.
While Pilates may not improve cardiovascular fitness or burn a lot of calories, it does have other health benefits. It has been shown to improve balance, coordination, stress levels and muscle strength and flexibility.
Last review date: April 2006
Reference: Complete study results are available at ACE Fitness.
