A frequent question we receive in the studio is “I was sweating during that class! Can I count Pilates as my cardio?”
Why is cardio important?
Consequently, it is imperative for all of us to be mindful of our heart health! The good news is that in most cases, we can prevent heart disease by embracing healthy lifestyle choices.
- Steering clear of smoking
- Keeping weight in check
- Managing blood sugar and cholesterol
- Treating high blood pressure
- Limiting alcohol consumption
- Squeezing in at least 150 minutes of moderate-intensity physical activity each week
- Attending annual medical exams
But this is a Pilates blog! Tell me: is Pilates considered cardio?
The ever annoying answer: it depends.
While your heart might race when you think about Teasers or Short Spine, Mr. Pilates’ original method was not designed to provide moderate-intensity cardiovascular exercise. Nowadays, some Pilates Reformer classes may get you into this zone if they infuse cardiovascular training via the jumpboard, interval training, or a steady flow of advanced exercises, but the majority of Pilates lessons are not going to get your heart pumping to a level that challenges the cardiovascular system.
If not moderate-intensity, is Pilates generally considered “Zone 2” cardio? I hear that is best.
Low intensity cardio, often referred to as LISS or "Zone 2” of the five heart rate zones, is gaining recognition as the aerobic training we need for longevity. After taking a back seat for years to the dominance of high-intensity interval training (HIIT), this concept of training at a lower intensity for a longer period of time is making a comeback among biohackers. In this state, the body primarily uses fat as its energy source, rather than carbohydrates, while improving your endurance and ability to complete higher-intensity exercises with more ease.
How do I know if I am in Zone 2?
You can assess if you are in Zone 2 with these two methods:
- Use the talk test as a simple way to evaluate your intensity. If you can have a conversation without getting out of breath, then you are likely in Zone 2.
- Use a wearable device to monitor your heart rate during Pilates, then pull out your phone to calculate your Zone 2 range, which is approximately 60-70% of Maximum Heart Rate.
Estimate your Maximum Heart Rate by subtracting your age from 220. For example, if you are 50 years old, then your estimated maximum heart rate is 170 beats per minute (220 - 50). Then calculate your Zone 2 range, by multiplying 170 by 0.6 and 0.7 to determine that your target heart rate is approximately 102-119 bpm (60-70% of 170).
Monitor my heart rate? I really just want to focus on cues during Pilates.
No worries! We love that!
The emphasis of your Pilates workout should be controlled mobility, centering, breathwork and mindfulness, which all positively impact heart health! Here’s how:
- Cross Training for Aerobics: Pilates combines strength, flexibility, postural, balance, and coordination training, to prime the body for endurance training. If you want to enjoy walking, running, biking, swimming, and hiking for the long-term without pain, then do Pilates to improve your form. Your muscles, joints, and tendons will love you for it when you are crushing your cardio workouts!
- Effective Respiration: Pilates emphasizes posterior-lateral breathing. The American Lung Association states that this is the most efficient way of breathing, as it starts in the nose and then moves to the stomach as your diaphragm contracts, resulting in expansion of the belly and the lungs filling with air. Pilates breathing helps you get more nourishing oxygen into your body and more waste out to create a healthy cardiorespiratory system.
- Enhanced Circulation: Pilates promotes better blood flow, enhancing circulation throughout your body and delivering more oxygen and nutrients to your heart. In fact, Joseph Pilates touted his exercises to “purify the blood in the bloodstream and whip it into immediate action with the result that the organs of the body get the benefit of clean fresh blood carried to them by the rejuvenated bloodstream.”
- Stress Relief: Prolonged elevation of the stress hormone, cortisol, due to chronic stress can contribute to cardiovascular issues. Excessive cortisol levels may lead to hypertension (also known as high blood pressure), elevated heart rate, and other factors that, over time, may negatively impact heart health. A mindful movement practice that incorporates breathwork with slow, controlled movement can help down-regulate our nervous system allowing for reduced tension, stress, and anxiety. The natural calming effect of Pilates effectively reduces cortisol and is important for overall cardiovascular well-being.
- Isometric Exercises: Isometric exercises involve contracting muscles and holding them still in the contraction for a period of time (oh hello Hundred, Ab Series, and Planks!). For many years, researchers have found evidence that isometric exercise training is very effective in lowering blood pressure. After reviewing the results of 270 different fitness trials, a recent article in the British Journal of Sports Medicine concluded that isometric exercises were the most effective at reducing blood pressure—and in a very significant way! The isometric routine reduced systolic blood pressure (top number; ex. 120 in 120/80) by over 8 points, and diastolic blood pressure by 4 points (with diastolic meaning the bottom number, ex. 80 in 120/80). As muscles are contracted during exercise, the blood vessels widens, effectively reducing pressure in your circulatory system!
- Optimizes Metabolic Function: Pilates Reformer is an excellent form of resistance training! Consistent resistance training will help to build lean muscle mass, burn more calories during exercise and at rest, balance blood sugar and insulin levels, and effectively burn fat. In fact, this study published in the International Journal of Cardiology found that the middle-aged women who participated in Mat Pilates two times per week for 16 weeks experienced clinically significant changes in body composition, losing over an inch from their waist and hips while their overall body weight remained about the same, indicating muscle gain and fat loss from the key risk areas for heart disease!
While Pilates isn’t a traditional cardio workout, scientific evidence tells us that it is an excellent supplement to a fitness regimen if you are looking to improve heart health. Since Pilates can significantly and positively impact body composition, strength and coordination, metabolism, breathing mechanics, oxygen exchange, and stress management it is an asset to cardiovascular fitness.
Please do keep in mind that if you have a cardiac condition or risk factors for heart disease, you should seek advice from your licensed physician before beginning a new physical activity.
Comment if you have questions and see you at Cardio Jump!
