a week for eight weeks found minor improvements in their deadlift
strength, flexibility and body fat percentage.
Pilates includes mat, barre, reformer and cadillac versions, and are
particularly useful for muscular endurance and strength.
“Typically I would advise people to give both a go and see what
resonates with them. If someone is a bit lost in life, or needs to feel a
bit more connected or happy, I would generally advise them to go to a
yoga class as it does have that spiritual side to it as well,” says Fisher.
“Returning from injury is another time where my advice may vary
on what someone should try. When I broke my leg, I found Yin yoga
amazing in expediting the return of flexibility in my leg. If someone
was returning to exercise with back issues or had muscle separation
from pregnancy, Pilates could be a great option to help strengthen and
support their core.”
No matter the style, both yoga and Pilates have their limits.
Performed slowly and to breath counts, they are generally not
physically exerting to any great extent, keeping the heart rate low and
providing plenty of rest. This makes them ineffective for improving
cardiovascular fitness or expediting fat loss to any great degree.
“Contrary to popular belief, I would not perform yoga as my only
form of physical exercise for your health and fitness,” says Kali.
“You will eventually hit a plateau in the results you see in strength,
cardio and flexibility. I would recommend yoga to augment your
current training to increase your daily physical activity and as recovery
from other forms of exercise.”
FOR FAT LOSS: both yoga and
Pilates for fat loss is limited.
Use Bikram yoga or Pilates
to supplement your other
programming as a form of
active recovery, or incorporate
the spiritual versions of yoga
to help manage the stress
hormone cortisol to facilitate
fat loss.
FOR CARDIOVASCULAR
FITNESS: opt for the more
strenuous forms of Pilates
and yoga, such as barre. Be
sure to add in other forms of
cardiovascular training through
HIIT and LISS.
FOR TONING: Pilates is
renowned for poses that
can enhance your muscle
endurance, especially in your
arms and legs. Incorporate two
to three Pilates sessions per
week into your overall weight
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