Can Pilates be considered aerobic exercise or cardiovascular training?

Okay, no problem. This is a question many people are curious about, so let me share my thoughts.

Can Pilates be considered aerobic exercise or cardio training?

Hey, that's an excellent question, because Pilates' classification is indeed a bit "ambiguous." Many people feel tired and out of breath after a session, but it's different from what we usually understand as running or aerobics.

The short and direct answer is: Traditional, classical Pilates is generally not considered standard cardiovascular aerobic exercise.

However, certain modern, modified Pilates classes can absolutely achieve the effect of cardiovascular training.

Sounds a bit contradictory? Don't worry, let me break it down for you, and you'll understand.

Why isn't "Traditional Pilates" considered aerobic?

We can understand this from their objectives:

• What is the goal of aerobic exercise (cardio training)?

  • It's simple: to keep your heart rate up and your breathing rapid, and sustain it for a period of time. Examples include running, swimming, cycling, and aerobics classes.
  • Its core purpose is to train your heart and lung function, making them stronger and more efficient at delivering oxygen throughout your body. You can imagine it as continuous endurance training for your body's "engine."

• What is the goal of traditional Pilates?

  • Its core is "control." It emphasizes core strength, body stability, flexibility, and precise muscle activation.
  • You'll hear the instructor constantly saying: "Engage your core!" "Shoulders down!" "Use your abs, not your neck!"
  • While its breathing (thoracic breathing) is very important, it's primarily for coordinating movements and stabilizing the core, not because you're gasping for air.

To put it into perspective:

Aerobic exercise is like driving your car on the highway at 100 km/h for an hour, training the engine's endurance.

Traditional Pilates is like practicing precise parallel parking, reverse parking, and hill starts in a complicated city, training your exquisite control over the vehicle.

So, while you might sweat and feel tired after traditional Pilates, your heart rate usually won't stay in the "aerobic heart rate zone" (generally 60%-80% of your maximum heart rate) for an extended period.

So, when "can" Pilates be considered aerobic?

Many Pilates studios now offer various modified Pilates classes to cater to a wider range of needs. When Pilates exhibits the following characteristics, it becomes very close to, or even is, aerobic exercise:

1. Fast-paced Pilates (Flow Pilates / Power Pilates)

   • There's almost no rest between movements; they flow from one to the next like water. This continuous movement rapidly elevates and sustains your heart rate.

2. Jumpboard Pilates

   • This is a type of apparatus Pilates (Reformer). A "jumpboard" is attached to one end of the apparatus, and you lie down, pushing off and jumping against it. This is practically "aerobics done lying down," with very noticeable fat-burning and cardio-boosting effects. You'll definitely be out of breath after just fifteen minutes.

3. High-Intensity Interval Pilates (HIIT Pilates)

   • Incorporates the HIIT (High-Intensity Interval Training) model into Pilates. For example, you do a set of high-intensity Pilates moves (like fast mountain climbers, plank jumps, etc.) for 30 seconds, then rest for 15 seconds, and then move on to the next set. This type of training provides a very strong stimulus to the cardiovascular system.

How do I know if my Pilates class counts as cardio?

Here are a few simple ways:

• "Talk Test": During the exercise, can you still comfortably say a complete sentence to the person next to you? If you're too out of breath to speak, then congratulations, your cardiovascular system is being effectively trained.
• Check your heart rate: If you have a fitness tracker, this is the most direct way. See if your heart rate remains in the fat-burning or aerobic zone for most of the class.
• Course name: Pay attention to the name of the class. If it contains words like "Cardio," "HIIT," "Power," or "Jumpboard," it's highly likely to be more geared towards cardio.

Summary

So, the next time someone asks you if Pilates is aerobic, you can tell them: "It depends!"

If you want to alleviate back pain or improve your posture, go for classical Pilates. If you want to lose weight, burn fat, and train your cardiovascular system, look for fast-paced or jumpboard Pilates classes. Of course, the best approach is to combine both, so you can have a strong core and graceful posture, plus a healthy heart!

Hope this explanation helps!