Is Pilates once a week enough to boost muscle and tone?

Pilates continues to be a staple on the wellness scene in 2024, offering a range of benefits like strength, balance, and flexibility. But the question arises: is once-a-week Pilates sufficient, or should you incorporate it more frequently into your routine?

Recent statistics from Pure Gym reveal that Pilates, whether it’s wall Pilates, mat Pilates, or Reformer Pilates, is gaining popularity. And for good reason – its holistic benefits are undeniable. Not only does Pilates reduce stress and enhance mood, but it also strengthens your entire body and alleviates back pain while improving posture.

Whether you’re a newcomer to Pilates or returning after a hiatus, you might wonder how often to engage in this practice. Experts suggest that the frequency depends on your goals, fitness level, and the type of Pilates you’re doing. For beginners, starting with two mat sessions per week can help grasp the foundational principles.

If you aim to boost fitness levels, increasing to two to three classes weekly is recommended. Even maintaining your current fitness can be achieved with as little as one session weekly, although exceeding this frequency is likely to yield greater benefits.

However, Pilates alone may not suffice for meeting overall physical activity guidelines, which advocate for a mix of strength and aerobic exercises. While Pilates offers resistance training benefits, incorporating additional activities is essential for a well-rounded fitness regimen.

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How to practise Pilates more than once a week — top tips

Select the right level: Begin with a class suitable for your fitness level and connect with a compatible instructor. Consistency is key to experiencing Pilates’ benefits efficiently.

Choose your Pilates type: Mat-based Pilates is ideal for beginners, offering accessible movements and fostering mind-body connection. As you progress, explore other forms like Reformer Pilates for added challenge.

Gradually increase intensity: Start with shorter sessions and gradually intensify your workouts as your strength and stamina improve.

Incorporate props: Utilise props like Pilates rings or balls to add variety and challenge to your workouts.

Seek professional guidance: Private sessions with a qualified instructor can help refine your technique and deepen your understanding of Pilates principles.

While Pilates and walking can form the foundation of your exercise routine, supplementing with strength training and incorporating physical activity throughout your day is crucial for overall health and fitness, particularly as you age. By integrating a variety of exercises, you can maintain strength, bone density, and mobility for optimal well-being.

This article was syndicated from Marie Claire UK
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer


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