Do Pilates practitioners typically need to supplement with other types of training to achieve comprehensive health?

Okay, no problem! Let's talk about this topic, just like friends at the gym casually chatting.

Do Pilates practitioners usually need to supplement with other types of training to achieve holistic health?

My answer is: Strongly recommend they do!

You can think of Pilates as the solid foundation laid when building a house. It's super important, ensuring the house is stable and durable. But with only a foundation, you can't live in it, right? You still need walls, a roof, plumbing, electricity... these are equivalent to other types of training.

First, we have to admit, Pilates is amazing!

I've been practicing Pilates for many years, and the benefits it has brought me are tangible:

• **Super strong core: ** This doesn't refer to sculpted abs, but rather those deep muscles in your body responsible for spinal stability. A strong core makes you more stable in any movement, and reduces back pain.
• Amazing body control: Pilates teaches you how to "find" and control a specific muscle. This brain-body connection is hard to experience in other sports.
• Better flexibility and posture: It helps you stretch tight muscles, improve bad habits like rounded shoulders and hunchback, making you look taller and more graceful overall.
• Injury prevention "magic": Because it strengthens your weak points, many runners and ball players use Pilates as supplementary training to reduce their risk of injury.

(Pilates equipment, image for illustration only)

However, to talk about "holistic health," Pilates alone might be missing a few puzzle pieces.

"Holistic health" is like a five-sided warrior, requiring capabilities in strength, endurance, flexibility, speed, and balance. Pilates excels in flexibility, balance, and core control, but in other aspects, its effects are not as prominent.

1. Cardiovascular Function (Cardio):

   • What's missing: Training that makes you breathless and your heart rate accelerate. While Pilates can be tiring, it usually doesn't keep your heart rate at a very high level for an extended period (e.g., above 70% of your max heart rate).
   • Why it's important: Strong cardiovascular function means your heart and lungs work very efficiently, supplying sufficient oxygen to your entire body. This not only allows you to climb stairs and catch buses without getting winded, but also effectively prevents cardiovascular diseases and promotes metabolism.
   • How to supplement: Running, swimming, cycling, skipping rope, HIIT (High-Intensity Interval Training), or following your favorite influencers for dance workouts are all great options.

2. Absolute Strength and Bone Density:

   • What's missing: Training that can resist significant external resistance. Pilates primarily uses bodyweight or very light resistance bands to train muscular endurance and control, but its ability to improve "maximal strength" is limited.
   • Why it's important: Absolute strength allows you to easily lift heavy objects and protect your joints. More importantly, resistance training is one of the best ways to stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis in old age.
   • How to supplement: The strength training area in a gym is your go-to place! Compound movements like squats, deadlifts, and bench presses are very effective. If you don't like going to the gym, doing some strength training at home with dumbbells or kettlebells is also great.

So, what's the perfect "Pilates + X" combination?

There's no standard answer; it entirely depends on your goals and preferences. Here are a few common pairing ideas you can refer to:

• If you're the [Balanced Development Type]:

  • 2 Pilates sessions per week, strengthening core and flexibility.
  • 2 strength training sessions per week (e.g., one for upper body, one for lower body).
  • 1-2 cardio sessions per week (e.g., a 5km outdoor run on the weekend, or a 30-minute swim).

• If you're a [Running/Cardio Enthusiast]:

  • Make running, cycling, etc., your main training.
  • Schedule 1-2 Pilates sessions per week, treating it as your "recovery and strengthening day." It can help you relax tense muscles after running, while strengthening your core to make your running form more stable and efficient.

• If you're a [Weightlifting Enthusiast]:

  • Make squats, bench presses, deadlifts, etc., your primary training.
  • Schedule 1-2 Pilates sessions per week, and you'll find it's your "secret weapon!" It can greatly improve your body's mobility and stability, helping you perform squats and other movements more safely and correctly, breaking through strength plateaus.

To summarize

Pilates is an excellent training system, but it's not a panacea.

See it as the foundation and adhesive of your entire fitness plan. It makes your body's base more solid, lowers your risk of injury, and amplifies the effects of other training (like cardio and strength).

So, don't just do Pilates! Go out for a run, or hit the weights area. You'll discover a stronger, healthier version of yourself!