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Believe it or not, Pilates isn’t a single practice. There’s an endless variety of Pilates formats. One of the most popular is Reformer Pilates, a popular choice for those looking to improve their posture and overall health. But is Reformer Pilates good for weight loss?
Our comprehensive guide will discuss the benefits, misconceptions, and practical insights surrounding Reformer Pilates as a weight loss tool.
What Is Reformer Pilates?
As the name suggests, Reformer Pilates is an exercise method combining traditional Pilates with resistance training using a unique piece of equipment called the Reformer. The result is a full-body workout that targets multiple muscle groups, often at the same time.
Understanding the Reformer Machine
The Reformer is like an all-in-one machine. Its bed-like frame has a sliding carriage, springs, pulleys, a footbar, straps, and a headrest. Depending on your fitness levels and goals, you can perform exercises while lying down, sitting, standing, or even upside down.
How Reformer Pilates Differs from Traditional Pilates
So, is the Reformer the only difference between Reformer Pilates and Traditional Pilates?
Yes, and it’s a big deal.
By adding this single piece of equipment, Reformer Pilates allows for a wider range of more customizable workouts with a greater range of motion involved and the choice between adding more resistance to your workouts or using the machine for added support, which is especially great for beginners and those with physical limitations.
Can Reformer Pilates Help You Lose Weight?
Is Reformer Pilates good for weight loss? Yes. It is.
While Reformer Pilates isn’t necessarily better than traditional Pilates, it excels in certain aspects that make it more accessible, if not enjoyable.
Combining Reformer Pilates with the right meal plan and healthy lifestyle can help you achieve a healthy weight.
How Many Calories Does Reformer Pilates Burn?
Your weight, fitness level, workout intensity, session length, and the specific exercises you perform all affect how many calories you burn doing Reformer Pilates. However, a 150-pound woman of average fitness level can burn as many as 450 calories in a single 50-minute class, making it one of the most effective exercises for weight loss in terms of calories burned.
How Pilates Contributes to Fat Loss and Muscle Toning
Adding resistance to traditional Pilates creates mechanical tension, causing metabolic stress. Or, to put it simply, you’re getting a much better workout that makes your muscles work harder than just doing Pilates without any added weight. The result is added lean muscle mass, one of the biggest reasons Reformer Pilates is good for weight loss.
More muscle means a higher resting metabolic rate, so you burn more calories even when sitting down. Plus, resistance training boosts your metabolism post-workout, letting you enjoy the effects of a phenomenon known as the “afterburn effect.” Also, studies show that women who do resistance training tend to live longer.
While Reformer Pilates might not necessarily lead to dramatic weight loss, it can change your body composition by reducing body fat and toning your muscles.
As a bonus, Pilates, no matter what form, is great for core strength, which makes you more effective in your day-to-day life.
The Role of Core Strength and Posture in Weight Management
Core strength has a laundry list of benefits in daily life, but today, let’s focus on how it affects weight.
Your core muscles, which include 35 different muscle groups scattered around your abdominal area, back, and pelvis, affect everything from movement to stability, digestion, posture, and even your mental health. A stronger core can even help you breathe better, exercise more, and take less time to recover.
Reformer Pilates vs. Other Workouts for Weight Loss
Let’s compare Reformer Pilates to other popular workout methods to understand its effectiveness for weight loss better.
Reformer Pilates vs. Cardio Workouts
Cardio workouts are the most popular exercises for weight loss for women because of two things: they’re simple, and they work.
Jogging, walking, and cycling typically burn more calories per session than most exercises, including Reformer Pilates. But there’s a caveat: they don’t build muscle mass, the recovery team is longer, and they’re harder on your muscles and joints while working out fewer muscle groups.
Reformer Pilates doesn’t burn as many calories per session as high-intensity cardio. However, it builds lean muscle mass of multiple muscle groups and is a low-impact form of exercise.
Pilates, regardless of form, is also great for improving your mind-body connection, leading to improved body awareness and better overall movement.
Reformer Pilates vs. Strength Training
While both Reformer Pilates and strength training are great for muscle mass and bone density, the latter technically lets you burn more calories at a faster rate. So, is it better than Reformer Pilates for weight loss? Not necessarily.
Strength training is about getting bigger and bulkier, which might not necessarily be your goal.
Reformer Pilates is better if you want to build and maintain a lean, toned, and active body.
Reformer Pilates vs. Traditional Pilates
Both traditional Pilates, which uses mats, and Reformer Pilates are effective for weight loss and body conditioning. However, Reformer Pilates is better for building strength and muscle mass, and it offers a wider variety of exercises for both beginners and experienced practitioners.
While there’s nothing wrong with traditional Pilates, especially as it’s more accessible and affordable, Reformer Pilates may yield better and longer-lasting weight loss results.
Benefits of Reformer Pilates for Overall Fitness
Reformer Pilates isn’t just about helping you lose weight. It helps you build a better, stronger, more athletic, and flexible body.
Building Lean Muscle and Improving Flexibility
Because Reformer Pilates targets multiple muscle groups simultaneously, it lets you develop lean and toned muscles that are more flexible and less prone to muscle imbalances that can lead to injury.
The added resistance, combined with the controlled, continuous nature of pilates movements, also helps build muscle endurance.
Joint-Friendly, Low-Impact Exercise
Don’t underestimate low-impact exercises. Reformer Pilates, in particular, is an accessible form of exercise that accommodates different fitness levels while reducing stress on your joints. It's suitable even for older women struggling with weight gain. The best part is that it’s also great for injury rehabilitation and prevention.
Enhancing Core Strength and Balance
Pilates’ benefits on core strength and balance are well-known. Adding the Reformer machine into the mix amplifies the good that this popular exercise form does to your body many times over.
Experienced practitioners can engage in exercises that target deep core muscles, improving spine stability, posture, and functional core strength to reduce the risk of back pain, injury, and mishaps in old age.
Common Misconceptions About Pilates and Weight Loss
While Reformer Pilates is good for weight loss, it’s important to separate the facts from the fiction to set realistic expectations.
Myth: Pilates Doesn’t Burn Enough Calories for Weight Loss
Pilates doesn’t focus on burning calories. Instead, it’s a side effect of the exercises and routines involved. But don’t think that fewer means less effective, especially with Reformer Pilates.
Reformer Pilates is a more intensified form, contributing to a higher resting metabolic rate and increasing calorie burn. You can also create high-intensity, calorie-burning workouts. Finally, most women enjoy the low-impact nature of Pilates, so you’re more likely to stick to your routine, which is arguably the most important thing when it comes to weight loss.
An underrated side effect of Pilates is that it complements other calorie-burning activities, like sports.
Myth: Pilates Only Focuses on Flexibility and Not Fat Loss
What most people forget about Pilates is that while flexibility is a focus, core strength plays a huge part, which, in turn, is integral to weight loss. Reformer Pilates is a more comprehensive full-body workout compared to traditional Pilates. It incorporates resistance training, promoting overall fat burn and muscle toning while boosting your metabolism.
How to Incorporate Reformer Pilates into a Weight Loss Routine
Reformer Pilates can only do so much for weight loss. It’s a huge factor, but it shouldn’t be the only component you should focus on. Instead, you should come up with a comprehensive fitness routine, preferably with help from experts like Reverse Health, which gives you access to a community of like-minded women and valuable resources like expert nutrition tips and healthcare professionals.
Combining Reformer Pilates with Cardio and Strength Training
Combine Reformer Pilates with regular cardio and strength training to avoid plateauing and boredom and get the best results.
Take advantage of Reformer Pilates's flexibility. On recovery days, use lower-intensity Pilates sessions as a form of active recovery between high-intensity cardio and strength training sessions. Then, once you’ve gotten used to it, you can flip things around and switch between high-intensity Reformer Pilates workouts and lower-intensity forms of cardio training like walking, for example.
Frequency and Duration for Optimal Results
The key to weight loss and overall fitness is consistency, not intensity. Aim for at least 3-4 weekly workout sessions, giving your body a day of rest between workouts, especially if you’re new.
Gradually increase the duration, intensity, and frequency of your workouts as your body gets used to the training.
Final Thoughts on Reformer Pilates for Weight Loss
For some women, Reformer Pilates provides an engaging, challenging, and rewarding path to achieving their fitness goals. Others prefer yoga or strength training. Some also like variety and try to do multiple exercise routines. It all depends on what you prefer and what best fits your lifestyle.
Don’t forget that successful weight loss is about finding an exercise routine you enjoy and can consistently maintain.
FAQs
Can Reformer Pilates help with weight loss?
Yes, Reformer Pilates can aid in weight loss by improving muscle tone, increasing strength, and enhancing overall body alignment. When combined with a balanced diet and other cardiovascular exercises, it can be an effective way to lose weight.
How often should I do Reformer Pilates to lose weight?
To see weight loss results, it’s recommended to practice Reformer Pilates at least 3-4 times per week. Consistency is key, and pairing it with other physical activities and a balanced diet can maximize weight loss benefits.
Is Reformer Pilates better for weight loss than traditional mat Pilates?
Reformer Pilates may be more effective for weight loss than traditional mat Pilates due to the use of resistance and the ability to perform a wider range of exercises. The reformer machine can target different muscle groups, providing a more intense workout.
Can beginners lose weight with Reformer Pilates?
Yes, beginners can lose weight with Reformer Pilates. The exercises can be modified to suit all fitness levels, and over time, as strength and endurance improve, more challenging routines can be incorporated to enhance weight loss results.
What should I combine with Reformer Pilates for optimal weight loss?
For optimal weight loss, it’s beneficial to combine Reformer Pilates with cardiovascular exercises like walking, running, or cycling, and to follow a balanced diet rich in whole foods, lean proteins, and plenty of vegetables.
