{"id":6969,"date":"2012-11-29T21:00:00","date_gmt":"2012-11-29T21:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/how-to-read-and-analyze-an-article-about-pilates"},"modified":"2021-11-22T01:04:18","modified_gmt":"2021-11-22T06:04:18","slug":"how-to-read-and-analyze-an-article-about-pilates","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/how-to-read-and-analyze-an-article-about-pilates\/","title":{"rendered":"How to Read and Analyze an Article About Pilates"},"content":{"rendered":"

I recently came across an article published in the USA Today entitled At the Core \u2013 Pilates Is Popular, But It Requires Concentration.<\/a> <\/strong>The article promoted Pilates as an effective means for weight loss and body re-sculpting. Sadly, it was replete with the typical mainstream verbiage and drivel that has no proven research base. Yet another example of the pseudo-experts creating their own facts to support enjoyable, but worthless means to a better physique.<\/p>\n

I decided to use this article as an opportunity to help others apply critical analysis to this kind of material.<\/strong> To best explain the issues that arose for me and help you analyze future articles you encounter on fitness methodologies, I\u2019m going to share some excerpts from it (in italics) and follow each with my thoughts.<\/p>\n

“The workouts are based on the teachings of the late Joseph Pilates, whose fitness method focuses attention on strengthening core posture muscles and deep breathing.”<\/em><\/p>\n

Pilates is core posture muscle strengthening and deep breathing.\u00a0What are the \u201ccore\u201d posture muscles and the rationale for the deep-breathing focus? A solid presentation would offer the physiological details, or at least a general goal of them.<\/p>\n

“If the workout is a good one, then all of the exercises are based on the fundamental principles of Pilates, which are centering, control, breathing, fluid movement, form, concentration.”<\/em><\/p>\n

Pilates now incorporates more than just core posture and deep breathing? Is it some type of relaxation technique due to the emphasis on “centering” and “control?” Centering what? Controlling what? What are fluid movement, form, and concentration?<\/p>\n

“If you do the workouts about three times a week for an hour each time, your waistline will probably be trimmer because there is a lot of abdominal work.”<\/em><\/p>\n

This implies doing abdominal work reduces body fat.\u00a0Spot reduction is impossible<\/a> and we\u2019ve known that for years.<\/strong> An hour per workout, three times per week, focusing on core\/posture muscles? This is unnecessary.\u00a0An hour (or less) devoted to\u00a0higher-calorie burning activities (i.e., interval or circuit training) and addressing the \u201ccore\u201d with\u00a0basic strength training exercises would be more productive. To decrease\u00a0body fat, a calorie deficit must be created. The addition of high-calorie burning exercise (which Pilates is not<\/a>) is a better option for probably becoming trimmer.<\/p>\n

“Pilates also focuses on the muscles around your joints \u2013 especially hips and shoulders, where you work to refine smaller muscles in those areas.”<\/em><\/p>\n

\"pilates,Are shoulders now considered part of the \u201ccore?\u201d Where do you draw the line for the \u201ccore\u201d muscles?\u00a0What specific\u00a0joints and muscles are targeted in Pilates?\u00a0I am left curious how a Pilates\u2019 routine trumps a conventional resistance training routine that addresses joint strength and stability, augments flexibility, and burns more calories than Pilates.<\/p>\n

“It balances the muscle system so that no one muscle group is stronger than the other. You prevent injury because there is nothing pulling adversely on the skeletal frame because of muscular imbalance.”<\/em><\/p>\n

A balance of joint strength and stability (agonist\/antagonist) is also the goal\u00a0of any properly designed strength training program. Working joint flexion and extension, adduction and abduction, inward rotation and outward rotation \u2013 all of this contributes to joint stability and balanced strength.\u00a0This can be accomplished using conventional\u00a0strength training exercises that activate more muscle\u00a0through a variety of safe ranges of motions.<\/p>\n

“The workouts should help you do many activities with more energy and efficiency \u2013 playing golf, running, cycling, walking, or sitting at your desk.”<\/em><\/p>\n

How is Pilates specific to those activities? Motor learning principles clearly state that no transfer occurs between dissimilar activities.\u00a0<\/strong>Exact replication or movement practice (specificity of motor skill work) is needed for\u00a0positive results to occur.<\/p>\n

Regarding energy – how does Pilates increase more energy? Involving larger muscles (i.e., running or on-your-feet exercises) is more demanding on the body.\u00a0This uses more energy and can better create a cardiovascular overload that ultimately leads to better conditioning, and thus one possessing more energy.<\/p>\n

“Pilates creates an immense amount of body awareness, which is beneficial whether you\u2019re sitting at your desk all day or you\u2019re a serious athlete.”<\/em><\/p>\n

Awareness in terms of what: standing, sitting, moving a specific way, where my left arm is, or where my right ear lobe is? I am missing an explanation of the science here. How does this help a serious athlete who is already focused on their sport-skill work,\u00a0strategy development, strength training, energy-specific conditioning training, and attention to proper nutritional intake?<\/p>\n

“It\u2019s exactly what people who are tighter should be doing because it will help elongate their muscles.”<\/em><\/p>\n

Simply extending any joint to its complete range of motion will \u201celongate\u201d the muscle(s) acting at that joint.\u00a0Any further \u201celongation\u201d will require surgical intervention to alter muscle and\/or tendon insertions and origins.\u00a0You cannot alter your genetic endowment. Conventional static-stretching exercises will also help people within the confines of their inherent skeletal structure.<\/p>\n

\"pilates,“Doing movements incorporating Pilates principles will give you a supple, youthful spine, and long, lean muscles.”<\/em><\/p>\n

Regarding \u201clong, lean muscles,\u201d\u00a0taller, longer-limbed humans (ectomorphs) have longer limbs and longer muscles as compared to shorter-limbed humans (mesomorphs) who have naturally shorter muscle bellies.\u00a0One cannot change that.<\/p>\n

“If you are doing an exercise without activating the correct muscles, you could injure yourself or end up not getting the results you want \u2013 a great toned body.”<\/em><\/p>\n

It is implied that Pilates gives you a \u201cgreat toned body\u201d provided one activates the correct muscles. I wish it were that simple. Obviously, one\u2019s given (and unalterable) body type, energy expenditure, exercise habits, and nutritional intake play a huge factor in obtaining a \u201ctoned\u201d body as opposed to simply using Pilates techniques.<\/p>\n

On the subject of \u201ctone,\u201d it is mainly a marketing term with little scientific merit. In reality, one cannot tone his\/her body. One can alter body composition in terms of fat and muscle composition to enhance muscle visibility. However, to suggest that doing Pilates three times per week for one hour will give one a \u201cgreat toned body\u201d \u2013 and not considering body type, energy expenditure, exercise regimen, and nutritional habits \u2013 is totally irresponsible.<\/p>\n

After reading this entire article with an analytical mindset, here is my summary.<\/strong> Pilates may serve a purpose in strengthening abdominal, lumbar, and associated muscle groups, but it is a poor choice for those attempting to maximally burn body fat and become more muscular. Fat spot reduction is impossible and Pilates by itself is not an efficient means of burning calories and building muscle. If these are in fact your goals, your time would be better spent performing total body strength training (including abs and low-back) and high-calorie burning exercise such as interval training or high intensity circuit workouts.<\/p>\n

Next time you see an article promoting any particular fitness trend or methodology, take a moment to read it critically.<\/strong> Let your mind question the material and see where it leads you.<\/p>\n

Photos courtesy of Shutterstock<\/a>.<\/em><\/span><\/p>","protected":false},"excerpt":{"rendered":"

I recently came across an article published in the USA Today entitled At the Core \u2013 Pilates Is Popular, But It Requires Concentration. The article promoted Pilates as an effective means for weight loss and body re-sculpting. Sadly, it was replete with the typical mainstream verbiage and drivel that has no proven research base. Yet another example of…<\/p>\n","protected":false},"author":765,"featured_media":6966,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[11],"acf":[],"yoast_head":"\nHow to Read and Analyze an Article About Pilates - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/how-to-read-and-analyze-an-article-about-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Read and Analyze an Article About Pilates - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"I recently came across an article published in the USA Today entitled At the Core \u2013 Pilates Is Popular, But It Requires Concentration. 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