There is finally Science behind AeroPilates

Since no clinical studies have ever been performed on a reformer we decided to put our AeroPilates system to the test. 

The goal of the study was to thoroughly examine AeroPilates, an exercise program that combines Pilates Strength Training with supine Cardio Rebounding; which can be accomplished by a majority of people, and to determine whether there are significant fitness and weight loss effects.

Pilates is renowned for its unique multiple plane movements and is well touted for the wide array of benefits it provides including Improved Strength, Mobility, Endurance, Flexibility, Core Stability, Proprioception, Control and Coordination as well as Mind/ Body Stress reduction. It has long been used for rehabilitation and is typically performed on a reformer or on a mat on the floor.

I have prepared a short summary of our findings but if you care to read an in depth discussion of the study performed by Neil Wolkodoff, PhD, Sue Peterson and Jeff Miller, PhD.  read the study.

Fitness Study on AeroPilates

Neil Wolkodoff, PhD, Sue Peterson, Jeff Miller, PhD

14 Subjects: 12 Female and 2 Male, 6 Control Subjects: 5 Female and 1 Male with no exercise

8 weeks

Tested VO2 peak, Body Composition, Balance, Isokinetic Strength, Flexibility, Posture

Results

+17% VO2

+21% Anaerobic Threshold

-15% Fat Weight

+5% Lean Muscle

+11% Body composition

- 58% Stress

+177% Lower Back/Hamstring Flexibility

+9% Hip Flexion

+18% Torso Rotation

+28% Strength

+28% Endurance

+21% Row

+14% Knee Extension

+11% Knee Flexion

+32% Shoulder Press

+28% Latissimus Pull Down

+33% Abdominal Crunch

+62% Back Extension

+24% Overall Endurance/Strength to Body Weight

Goal

The goal of the study was to examine AeroPilates, an exercise program that combines Pilates Strength Training with supine Cardio Rebounding which unlike most other exercise, can be accomplished by a majority of people, and to determine whether there were significant fitness and weight loss effects.

Pilates is renowned for its unique multiple plane movements and is well touted for the wide array of benefits including improved Strength, Mobility, Endurance, Flexibility, Core Stability, Proprioception, Control and Coordination as well as Mind/ Body Stress reduction. It has long been used for rehabilitation and is typically performed on a reformer or on a mat on the floor.

The AeroPilates Reformer

A longitudinal platform that moves smoothly along a flat horizontal track when pulled or pushed, against the resistance of 3-4 tension cords. Over 500 exercises can be performed to target specific muscular groups. In traditional mat Pilates there is very moderate energy expenditure with minimal increase in heart rate and while there is recorded increase in flexibility and balance there has been no recorded increase in strength or weight loss. While other Pilates reformers have a jump board option to increase cardio rate the AeroPilates reformers have a uniquely patented trampoline attachment that allows the user to increase their hart rate with minimal impact on the joints and while lying supine.

Method

14 relatively unconditioned subjects, who had not exercised more than once a week for at least 90 days, were chosen.

They ranged in age from 23-64; 12 women, 2 men.

Each subject wanted to improve their body composition and increase their overall fitness level.

Initial measurements were taken prior to beginning the study. These included height, weight, body composition, resting blood pressure, VO2 Peak, resting heart rate, stability, strength during Chest press. Row, Lat Pull-down, Shoulder Press, Leg Extension, Leg Curl and Core, Flexibility, Trunk Rotation and Posture against an Alignabod and stress. All measurements were taken using state of the art fitness measuring devices. For specific information on these devices please refer to the full study at

Exercise Intervention

Each subject received 3 supervised AeroPilates sessions a week for the first 4 weeks and was further instructed to perform 3 at home sessions per week for 4 more weeks. Each subject performed an average of 3.21 AeroPilates sessions per week.

Each session included 40 minutes of alternating rebounding with traditional AeroPilates strength training every 5 minutes.

They were each required to jump at a standard 6/10 on the Borg effort scale with 5 different jump patterns and around 40-45 jumps per minute.

The AeroPilates strength training included warm-up footwork upper and lower body, core and stretching exercises, 5-10 reps of each exercise. Subjects were coached on proper form and breathing and modifications were made where necessary.

Most of the subjects followed the lighterliving ™ Weight Management System.

Results

The results were dramatic and surprised the testers who had not seen as impressive results in any other study of a fitness machines.

The subjects, when lined up against the AlignaBod grid, showed marked increase in height and improvement in posture.

More impressive were the comments from the subjects at the conclusion of the study.

"Can we continue for another 8 weeks, it was fun, easy and the results are amazing"

"I never thought it would be so easy to stick with a program at home"

"I didn't realize that aerobic activity is cumulative so I could do 5 minutes throughout the day and I saw great results"

" I was never bored, I hate other exercise and have never been able to stick with anything before"

"All my friends have noticed such a difference in how I look after only 8 weeks"

"I never felt sore, unlike other exercises programs"

"I am so amazed at being able to do everything on one machine"

Discussion

Strength and endurance increased significantly in all areas showing that AeroPilates exercise contributes to better daily living.

AeroPilates showed significant increase in core strength probably enhanced by the rebounding.

Body composition improved dramatically increasing lean muscles and reducing fat.

Flexibility increased dramatically especially in the lower back and hips

Balance improved without performing specific balance training. This is unique and probably because of the nature of how the body learns to understand how it moves in space.

Posture improved and stress was reduced because AeroPilates is a mindful and thoughtful system that uses the brain.

---

Article Categories

Recent Articles