improvement of cardiorespiratory fitness in healthy women after a 12-week Classical Pilates training

Aims: to evaluate the effects of 12 weeks of Pilates training (Classical Method) on cardiorespiratory fitness and heart rate responses of healthy sedentary women. Method: fifteen women (average age 29±4) performed 12 weeks of Pilates training for 60 minutes, three times per week (Pilates Group). Thirteen women (average age 29±5) as controls maintained their routine activities (Control Group). The exercises’ introduction was by the degree of difficulty with changes in the plane of movements; smaller base of support; spinal rotations and extensions; use of abdominal muscles in prone position. Heart rate was monitored and recorded during all sessions using a heart frequency meter. Results: ANOVA analysis results revealed significant difference in Pilates Group (p < 0.05) between pre and post measures of VO2peak (+13%), fat percentage (- 3.3%), free fat mass (+ 2.8 kg), and muscular endurance in the abdominal area (+61%), lower limbs (+75%) and upper limbs (+68%). The percent of Maximum Heart Rate achieved in the 6th (79.25%) and 12th (79.86%) weeks of training increased from the first week (73.4%). Physical fitness in Control Group remained unchanged. Conclusion: twelve weeks of Pilates training positively affected overall physical fitness in previously sedentary healthy women. Furthermore, the increase in VO2peak and achieved Maximum Heart Rate was significant even with no specific aerobic training.

Analysis of lower limb force in foot work exercise of Pilates

Abstract Introduction: Pilates is a physical exercise method that uses the resistance of springs to modulate the overload from exercises. Objective: To characterize the force versus time curve of the foot work exercise; verify and compare the force applied by the same limb during the foot work exercise against the resistance of two types of springs with different elastic constants, and verify and compare the asymmetry of force applied by right and left lower limbs during the foot work exercise against the resistance of the same type of spring. Methods: Twenty healthy adult individuals familiarized with Pilates were evaluated. Two extensometric force plates adapted to the Reformer apparatus were used. Each participant performed 10 repetitions of the exercise against the resistance of two pairs of springs with different elastic constants. Descriptive and inferential statistics were used with significance levels of p < 0.05. Results: The exercise's standard curve showed that the peak force is reached in the point of maximum hip and knee extension during the execution of the exercise. There were differences between force production by the same limb for different springs (p < 0.001) and between left and right limb when spring with lower elastic constant was used (p = 0.006). No differences were found between right and left limb when spring with higher elastic constant was used (p = 0.108). Conclusion: The knowledge of the force versus time curve and the quantification of unilateral force are important elements in the evaluation and prescription of exercises.

Muscle strategies for leg extensions on a "Reformer" apparatus

Considering the kinematics of leg extensions performed on a Reformer apparatus, one would expect high activation of hip and knee extensor muscle groups. However, because of the bi-articular nature of some lower limb muscles, and the possibility to vary the direction of force application on the Reformer bar, muscles can be coordinated theoretically in a variety of ways and still achieve the desired outcome. Hence, the aim of this study was to determine the knee and hip moments during leg extensions performed on the Reformer apparatus and to estimate the forces in individual muscles crossing these joints using static optimization. Fifteen subjects performed leg extensions exercises on the Reformer apparatus using an individually chosen resistance. To our big surprise, we found that subjects performed the exercise using two conceptually different strategies (i) the first group used simultaneous hip and knee extension moments, (ii) while the second group used simultaneous hip flexion and knee extension moments to perform the exercise. These different strategies were achieved by changing the direction of the resultant force applied by the subject's feet on the Reformer bar. While leg extensions on the Reformer apparatus have been thought to strengthen the hip and knee extensors muscles, our results demonstrate that patients can perform the exercise in a different and unexpected way. In order to control the hip and knee moments and achieve the desired outcome of the exercise, the direction of force application on the Reformer bar must be controlled carefully.

An instrumented footbar for evaluating external forces in Pilates

The intensity of Pilates exercises is almost exclusively based on experience. Therefore, knowing the precise amount of effort that is exerted during exercises could be useful for professionals conducting exercise assessments and for future research using inverse dynamics (ID) analyses. The reformer is an apparatus that contains a carriage on rails to which resistance is applied via springs attached to the carriage. Subjects apply force to a footbar to displace the carriage, but the magnitude and direction of this force are unknown and need to be quantified if the ID approach is to be used. This study aimed to develop and describe a device built with commercial load cells attached to the reformer's footbar, with the device capable of measuring the direction and magnitude of the force exerted on the reformer's footbar, and to compare the force found using the device with the force estimated using the springs' parameters. To illustrate the device's use, one volunteer performed footwork exercises at different speeds and with different foot support positions and loads. External force estimated by the springs' level of deformation was significantly different (P < .001) from the magnitude of force acquired using the device, showing that the estimation is imprecise.

Defining Pilates exercise: a systematic review

OBJECTIVES

To describe Pilates exercise according to peer-reviewed literature, and compare definitions used in papers with healthy participants and those with low back pain.

DESIGN

A systematic review of literature was conducted. A search for "pilates" within the maximal date ranges of the Cochrane Library, Medline, Cumulative Index to Nursing and Allied Health Literature, Physiotherapy Evidence Database, ProQuest: Nursing and Allied Health Source, Proquest: Medical and Health Complete, Scopus, Sport Discus, and Web of Science, was undertaken. To be included, papers needed to describe Pilates exercise, and be published in English within an academic, peer-reviewed journal. There were no restrictions on the methodological design or quality of papers. Content analysis was used to record qualitative definitions of Pilates. Frequencies were calculated for mention of content categories, equipment, and traditional Pilates principles. Frequencies were then compared statistically in papers with healthy participants and those with low back pain.

RESULTS

119 papers fulfilled inclusion criteria. Findings suggest that Pilates is a mind-body exercise that focuses on strength, core stability, flexibility, muscle control, posture and breathing. Exercises can be mat-based or involve use of specialised equipment. Posture was discussed statistically significantly more often in papers with participants with low back pain compared to papers with healthy participants. Traditional Pilates principles of centering, concentration, control, precision, flow, and breathing were discussed on average in 23% of papers. Apart from breathing, these principles were not mentioned in papers with low back pain participants.

CONCLUSIONS

There is a general consensus in the literature of the definition of Pilates exercise. A greater emphasis may be placed on posture in people with low back pain, whilst traditional principles, apart from breathing, may be less relevant.

Muscle activation during four Pilates core stability exercises in quadruped position

Queiroz BC, Cagliari MF, Amorim CF, Sacco IC. Muscle activation during four Pilates core stability exercises in quadruped position.

OBJECTIVE

To compare the activity of stabilizing trunk and hip muscles in 4 variations of Pilates stabilizing exercises in the quadruped position.

DESIGN

Repeated-measures descriptive study.

SETTING

A biomechanics laboratory at a university school of medicine.

PARTICIPANTS

Healthy subjects (N=19; mean age +/- SD, 31+/-5y; mean weight +/- SD, 60+/-11kg; mean height +/- SD, 166+/-9cm) experienced in Pilates routines.

INTERVENTIONS

Surface electromyographic signals of iliocostalis, multifidus, gluteus maximus, rectus abdominis, and external and internal oblique muscles were recorded in 4 knee stretch exercises: retroverted pelvis with flexed trunk; anteverted pelvis with extended trunk; neutral pelvis with inclined trunk; and neutral pelvis with trunk parallel to the ground.

MAIN OUTCOME MEASURES

Root mean square values of each muscle and exercise in both phases of hip extension and flexion, normalized by the maximal voluntary isometric contraction.

RESULTS

The retroverted pelvis with flexed trunk position led to significantly increased external oblique and gluteus maximus muscle activation. The anteverted pelvis with trunk extension significantly increased multifidus muscle activity. The neutral pelvis position led to significantly lower activity of all muscles. Rectus abdominis muscle activation to maintain body posture was similar in all exercises and was not influenced by position of the pelvis and trunk.

CONCLUSIONS

Variations in the pelvic and trunk positions in the knee stretch exercises change the activation pattern of the multifidus, gluteus maximus, rectus abdominis, and oblique muscles. The lower level of activation of the rectus abdominis muscle suggests that pelvic stability is maintained in the 4 exercise positions.

Effects of Pilates exercises on shoulder range of motion, pain, mood, and upper-extremity function in women living with breast cancer: a pilot study

BACKGROUND AND PURPOSE

The purpose of this study was to examine the effects of Pilates exercises on shoulder range of motion (ROM), pain, mood, and upper-extremity (UE) function in women who had been treated for breast cancer.

PARTICIPANTS

The participants were 4 women who had undergone axillary dissection and radiation therapy for stage I to IV breast cancer.

METHODS

A nonconcurrent, multiple-baseline, single-subject research design was used to examine the effects of Pilates exercises on the 4 outcomes.

RESULTS

Visual analyses of the data suggest a modest effect of the Pilates exercise program in improving shoulder abduction and external rotation ROM. Statistically significant improvement in shoulder internal and external rotation in the affected UE was shown for the one participant with pre-existing metastatic disease. The improving baselines seen for pain, mood, and UE function data made it impossible to assess the effects of Pilates exercises on those outcomes. No adverse events were experienced.

DISCUSSION AND CONCLUSION

Pilates exercises may be an effective and safe exercise option for women who are recovering from breast cancer treatments; however, further research is needed.

Physiological and psychological responses to a 12-week BodyBalance training programme

BodyBalance is a popular mind-body program practised at numerous leisure centres throughout the western world that makes many unsubstantiated claims as to the benefits of participation. This study examines physiological and psychological responses in adults, aged (mean+/-S.D.) 43.9+/-10.9 years, to a 12-week 'BodyBalance' exercise program. An exercise intervention group (n=17) undertook three 1-h classes, each week for 12 consecutive weeks while the control group (n=17) attended three 90-min 'health lectures'. ANCOVA demonstrated significant differences between the control and exercise groups in body mass, skinfold measures, total girth circumference from six sites, maximal isometric back strength, five measures of flexibility and state anxiety. Post-hoc tests on the experimental group data showed body fat decreased significantly by 1.10+/-1.02% (t=4.44; P<0.01), girth by 4.40+/-5.80cm (t=3.13; P<0.01) and back strength increased by 17.12+/-15.39kgf (t=-4.59; P<0.01). Flexibility was also significantly enhanced with performance of the modified sit-and-reach test increasing by 5.90+/-2.56cm (t=-9.50; P<0.01), hip flexion by 9.84+/-8.41 degrees (t=-4.82; P<0.01), hip extension by 7.65+/-4.48 degrees (t=-7.04; P<0.01), hip abduction by 10.00+/-4.91 degrees (t=-8.40; P<0.01) and lateral trunk flexion by 3.06+/-5.72 degrees (t=-2.21; P<0.05). Finally, state-anxiety (STAI) was significantly reduced intra-class at weeks 1, 6 and 12 by 9.24+/-9.46 (t=4.02; P<0.01), 6.59+/-6.26 (t=4.34; P<0.01) and 7.18+/-5.50 (t=5.38; P<0.01), respectively. The findings of this study suggest mind-body exercise programs like BodyBalance could significantly benefit state-anxiety as well as strength, flexibility, and anthropometry around the trunk.