Bollywood celebrities Kareena Kapoor Khan, Alia Bhatt, and Janhvi Kapoor all share a commitment to Pilates as part of their fitness regimens, but it’s not a secret cure for their youth and beauty.
Pilates has gained a lot of popularity in the fitness industry in recent years. Though in India, it is gaining recognition today, Bollywood celebs have been enamored with pilates for some time now.
But if you’re not aware of it, let us give you a crash course.
What exactly is Pilates?
Pilates is a sort of low-impact exercise that emphasises on strengthening muscles and improving flexibility, balance, and posture.
Dr Vipul Lunawat, a fitness specialist and the founder-director of the Institute of Sports Science and Technology of Pune, states that the practice places a strong emphasis on controlled movements, core strength, and appropriate alignment.
Dr Lunawat says that there are a few core principles of Pilates, like:
1. Concentration: Mindful engagement with each movement.
2. Control: Precision and mastery of your body’s movements.
3. Centering: Focus on your core, often referred to as the “powerhouse”.
4. Flow: Smooth, continuous movements.
5. Precision: Attention to detail in form and technique.
6. Breathing: Proper breath control to enhance movement and relaxation.
From World War I to celeb-favorite
According to Meenal Pathak of The Ultimate News, Joseph Pilates created Pilates as a way to help injured dancers and soldiers recover during World War I in the early 1900s.
Because of our sedentary lifestyles, bad posture, and extended periods of sitting, which frequently result in problems like shoulder pain, wrist pain, and joint discomfort, it has become especially relevant in the modern era, according to Meenal.
She claims that Pilates, which emphasises on mobility and flexibility among other advantages, is quite successful (for both men and women) at treating these issues. It improves spine health, posture, and core strength. Pilates is a great option because it focusses on protecting, strengthening, and lengthening your spine.
Pilates can be done in two different ways: mat Pilates, which requires little to no equipment, and the more well-known and popular method used by celebrities, which makes use of a machine called a reformer.
Not only has this reformer Pilates created a lot of attention on social media, but influencers and Bollywood celebrities also favour it.
“Mat Pilates is a fantastic way to start,” says Meenal. It enables you to develop alignment and strength without the need for any tools. Although they are not necessary, small props like resistance bands can improve the workout.
Reformer Pilates uses devices with springs and straps to increase resistance for individuals seeking more variation. “The essence of Pilates lies in core engagement, which can be achieved with or without equipment,” says MultiFit Head Coach Abhishek Bhadauria.
Weight training and Pilates: which can help you lose weight faster?
Reformer Pilates uses devices with springs and straps to increase resistance for individuals seeking more variation. “The essence of Pilates lies in core engagement, which can be achieved with or without equipment,” says MultiFit Head Coach Abhishek Bhadauria.
1. Calorie burn
- Weight training: A single high-intensity session burns more calories than Pilates and induces the afterburn effect (EPOC), where the body continues to burn calories post-workout.
- Pilates: While it generally burns fewer calories, advanced Pilates sessions incorporating faster transitions or reformer machines can boost calorie expenditure.
2. Muscle building and metabolism
- Weight training: Builds lean muscle, increasing resting metabolic rate (RMR) for long-term calorie burn.
- Pilates: Tones muscles and enhances functional strength, but its impact on RMR is less significant.
According to Abhishek, Pilates is a great option for people looking for low-impact exercise or rehabilitation because it is very effective at enhancing flexibility, balance, and core strength. Conversely, weight training is the best way to increase metabolism and muscle mass. Finally, the best choice depends on individual goals and preferences.”
3. Functional benefits
- Pilates: Excels in flexibility, balance, and posture, reducing injury risk. As Dr Lunawat, explains, “Pilates is crucial for mobility and flexibility, which are often overlooked in traditional strength training but are vital for long-term health and injury prevention.”
- Weight training: Improves bone density and overall strength, which is essential for physical resilience and metabolism.
Finally, as Jashan Bhumkar, fitness enthusiast, notes, “Both have their merits, but if Pilates motivates you to stay active, it’s just as effective in the long term.”
Which is faster for weight loss?
Simply put, weight exercise has the advantage for quick weight loss because of its metabolic advantages and capacity to burn calories. Resistance training dramatically improves body composition by lowering fat while maintaining lean muscle, according to a 2019 study published in the Journal of Strength and Conditioning Research.
“A combination of weight training and a calorie-controlled diet is ideal for quicker results,” Dr. Lunawat continues. However, Pilates can be used in conjunction with other therapies to increase mobility and promote healing.
“You have to create a calorie deficit if you want to lose weight,” adds Meenal. While Pilates improves functional strength and tones muscles, weight exercise helps maintain muscle mass.
Why not combine the two?
For maximum benefits, a balanced routine combining Pilates and weight training is ideal.
“While strength training is important for athletes, it’s equally important to ensure optimal flexibility and mobility to improve performance and prevent injuries,” says Dr. Lunawat.
Your weekly schedule might, for instance, consist of:
- 3 sessions of weight training to build muscle and boost metabolism.
- 2 sessions of Pilates for recovery, flexibility, and functional strength.
The final word
Choosing between Pilates and weight training depends on your fitness goals:
- For rapid weight loss and muscle gain, weight training is more effective.
- For improved posture, flexibility, and a balanced body, Pilates is invaluable.
However, integration is the best course of action. “Fitness is not about choosing one over the other,” as Dr. Lunawat states. It all comes down to striking the right balance for you. Weight training and Pilates each offer special advantages, and when combined, they can form a comprehensive fitness program.
Therefore, whether you’re mastering a roll-up or deadlift, keep in mind that enjoyment and consistency are the main components of a long-term fitness journey!