fbpx
X

Should you do Pilates or yoga? Which is best for weight loss, burning calories, and toning your muscles

Should you do Pilates or yoga? Which is best for weight loss, burning calories, and toning your muscles

You’ve heard Pilates and Yoga thrown around in conversations at coffee shops and work, and you want to start a program this year. But which one is better for you, specifically? Here’s a quick glimpse into a few of the differences.


Both Pilates and yoga are exercises that focus on the mind-body connection and offer similar health benefits, including improved strength and flexibility. But their approaches and goals differ.

Here’s what you need to know about the differences between Pilates and yoga and which is best for you.

Pilates vs. Yoga: What’s the difference?

Joseph Pilates invented the Pilates method in the 1920s. It is designed to stretch, strengthen, and balance the body through specific exercises and focused breathing. Types of Pilates include mat and reformer — which uses a special exercise machine with a sliding platform and cables.

“[Pilates has] a high emphasis on neuro-motor control and training your brain and your nervous system to be able to finely tune and control your movements for the desired effect,” says Catherine Lewan, a licensed physical therapist who uses both yoga and Pilates in her physical therapy sessions.

Yoga originated thousands of years ago in India and is a mind-body exercise. Many different styles of yoga exist, from hatha yoga to hot yoga, but all involve moving through different physical postures. Yoga incorporates different breathing techniques, such as moving with one breath per movement. Some types of yoga include meditation.

“Pilates is very repetitive and focused on strengthening small stabilizer muscles. So you may feel more strain in your muscles when you do Pilates,” says Rachele Pojednic, an assistant professor of nutrition and exercise physiology at Simmons University. “It feels a little bit more like a strength type of workout, where yoga tends to be a little bit more fluid. Often, there’s music, and you’re moving with your breath.”

Both build strength and flexibility

A 2015 study found that hatha yoga participants saw improvements in muscle strength and flexibility after 12 weeks. A small 2014 study also found that women who practiced Pilates for 12 weeks improved their muscle strength and torso flexibility.

Pilates may be slightly better than yoga for improving strength, particularly core strength, because it often uses an external stimulus, such as the reformer, whereas yoga uses your own body weight, Pojednic says.

“Yoga is probably going to be a little bit better for flexibility,” Pojednic says. “The poses are really about stretching your muscles and creating a little bit more space in your body.”

Yoga is better for cardiovascular health

Faster-paced versions of yoga, like vinyasa, elevate your heart rate more than slower, restorative types of yoga or Pilates. “Pilates doesn’t tend to have that very vigorous type of format,” Pojednic says.

A small 2017 study found that practicing yoga every day for a month reduced participants’ blood pressure, a key indicator of heart health.

Yoga may be better for improving balance

Both yoga and Pilates improve balance. Balance is important for preventing falls, which is especially important as you age.

Because yoga often includes specific balancing exercises, such as poses where you stand on one leg, it might be more helpful for balance. “In yoga, you’re actually practicing the balancing, and in Pilates, you’re toning the muscles that will be helpful for balance,” Pojednic says.

Both can help you lose weight

If you’re trying to lose weight, how many calories you burn while exercising matters. The calories you burn during yoga and Pilates will depend on the type you practice.

For example, the American Council on Exercise found 50 minutes of:

  • Hatha yoga burned 144 calories
  • Power yoga burned 237 calories
  • Beginner Pilates burned 175 calories
  • Advanced Pilates burned 254 calories

Other measurements have found yoga can burn even more: 540 calories per hour for vinyasa yoga, a vigorous style.  

A 2013 review found that yoga programs often help people lose weight. A small 2020 study of obese young women with elevated blood pressure found mat Pilates also reduced body fat.

To lose weight safely and effectively, you should work with a doctor or nutritionist to create an individualized plan for diet and exercise.

Yoga is better for reducing stress

A 2019 study compared women who practiced yoga and women who practiced Pilates. The study found both types of exercise improved self-reported measures of well-being and psychological distress, but the yoga group saw greater improvement.

Some yoga involves deep breathing, which calms the nervous system and reduces stress.

“One of the critical elements of many yoga practices is combining the actual breath with the movement that you’re going through,” Pojednic says. “Although you certainly are encouraged to breathe with movement during Pilates, I think that the combined effect of moving with breath that yoga offers is going to be a more potent stress reduction stimulus.”

Which is better for you?

Yoga and Pilates can be “well suited to all different types of bodies and all different types of abilities,” Pojednic says. You might think you need to be flexible and strong or have a dancer’s body, but you don’t, she says.

“If somebody gets a little bit more excited about strength training, they probably will like Pilates a little bit better,” Pojednic says. “If somebody enjoys fluid, full-body motion, I think that they would gravitate a little bit more toward yoga.”

 You can try yoga or Pilates in the following ways:

  • Private instruction, which tailors workouts to your needs
  • Mat and reformer Pilates group classes
  • Group yoga classes like restorative, Hatha, and vinyasa

Reference: {https://www.insider.com/pilates-vs-yoga}


ABC Fit Studio has pilates and yoga classes that you will not only love but will get you results — plus, we can help you pick the perfect program for your goals! Visit our Facebook page at https://www.facebook.com/theabcfitstudio or call us at 949.305.3310 for more information! 

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform! Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Recent Posts

Categories

xxx porn redtube

OUR CLIENTS SAY IT BEST...

I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy.
I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX.
Thanks, ABC Fitness Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fitness, little did I know it would become an almost daily fixture in my life.
I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities.
I feel stronger and fitter and look forward to continuing to rely on ABC Fitness as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
ABC has a great variety of group classes, which allows me to take multiple classes and challenge my body in different ways. It keeps the workouts fun and interesting. It helps me reduce stress and keeps me strong!
— Natalie M.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
— Joni
I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fitness!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
— Brenda
ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.
— Helene C.

JOIN OUR NEWSLETTER

BE IN THE KNOW

Follow us
@abc_fitstudio