If you think that Pilates is only beneficial for muscle strengthening, you might need to reconsider. New research supports the role of resistance exercises in better blood sugar control. In this study:
The levels of insulin and glucose tolerance in overweight individuals at risk of developing type 2 diabetes were measured at two different time points:
Before starting the exercise program
After 4 months of resistance training, 3 days a week
The training program included 8 exercises designed to strengthen muscles throughout the body. Now, consider that a well-designed Pilates workout is certainly effective in strengthening the entire body, and its variety of movements is far greater than just eight exercises!
Background on Blood Sugar (Glucose) and Insulin
Whenever you eat food, your blood sugar rises (especially when consuming carbohydrates such as bread, cereals, rice, pasta, corn, potatoes, fruit, milk, and anything sweet).
When your blood sugar rises, your body releases insulin.
The released insulin directs blood sugar to your cells to either be stored as fat or burned for energy (the more you exercise, the more energy you burn). However, if your blood sugar remains high most of the time due to excessive carbohydrate consumption or a lack of physical activity and exercise, this process does not work efficiently.
High-carb diets or lack of exercise (leading to weight gain) = consistently high blood sugar = consistently high insulin levels
Your body’s cells become accustomed to high insulin levels and no longer allow sugar to enter your cells (this condition is called insulin resistance or prediabetes).
Study Results
This study found that resistance training lowers blood sugar levels and, consequently, insulin levels while improving the body’s response to insulin. In other words, Pilates helps in treating diabetes in multiple ways. As your body becomes more responsive to insulin, it no longer needs to produce as much insulin to achieve the same results, which is a significant advantage!
Did you know?
86 million people in the U.S. have prediabetes.
How Can These Findings Help Me?
When you practice Pilates, your body functions better in maintaining normal blood sugar and insulin levels. Pilates is also one of the best exercises for overweight individuals, those at risk of diabetes, and even those already diagnosed with diabetes. Beyond diabetes risk, high blood sugar can cause other damages to the body, including inflammation, wrinkles, kidney damage, and an increased risk of heart disease.
Learn More About Pilates
Pilates, pronounced as “Puh-lah-teez” in English, quickly became one of the most popular fitness programs in the U.S. You have probably heard about its benefits, but what exactly is Pilates?
Pilates is a form of exercise developed a century ago by a German named Joseph Pilates, and it takes its name from its creator. This workout system was designed to develop:
Strength
Flexibility
Muscular endurance
Coordination
Balance and proper posture
Pilates exercises are particularly beneficial for the core muscles, including:
Abdominal muscles
Oblique muscles
Lower back muscles
Inner and outer thigh muscles
Gluteal muscles
Benefits of Pilates
Since Pilates focuses on core muscles, it can help reduce belly fat. The more abdominal fat you have and the higher fat accumulation in your organs, the greater your risk of developing type 2 diabetes (also known as adult-onset diabetes). A strong core improves balance and posture, reducing stress and pressure on joints and muscles. This is one reason why Pilates is often recommended for back pain.
Did you know?
1 in 4 people with diabetes is unaware of their condition!
Types of Pilates Exercises
Pilates exercises are divided into two categories:
Mat-Based Exercises: These are performed on a mat and involve resistance bands, balls, blocks, and rings to enhance core balance and strength.
Equipment-Based Exercises: These involve machines such as the Cadillac and Reformer, both using adjustable spring and pulley systems for variable resistance.
For both categories, exercises are performed in sets and repetitions. While some movements require a specific number of repetitions, others involve continuous and fluid movement, similar to yoga. Mat-based Pilates exercises often include lying down, sitting, or sometimes kneeling positions, making them suitable for individuals who cannot stand for long periods or struggle with lifting heavy weights.
Moreover, Pilates exercises can be adapted to different levels of fitness and physical needs. This means that individuals of all sizes, shapes, and ages can practice Pilates. A skilled instructor can modify mat exercises to help you gradually build strength and stability as you progress in your Pilates journey.
Staying physically active is essential for managing and treating diabetes. However, maintaining consistency in your fitness goals can be challenging when following a repetitive and monotonous workout routine.
The Six Principles of Pilates
Pilates is based on six fundamental principles: Concentration, Control, Centering, Breathing, Flow, and Precision. These six principles are essential for achieving high-quality workouts while applying minimal stress on your joints. Unlike other forms of exercise that involve excessive movement, heavy lifting, and various equipment, Pilates focuses on slow and controlled movements that engage the core muscles.
Centering
Focus on your core area, between your lower ribs and pubic bone.
Concentration
Fully dedicate your attention to the exercise and commit to executing it correctly to maximize benefits.
Control
Every Pilates movement is designed to achieve complete muscle control.
Precision
Each movement in Pilates involves awareness, proper posture, and specific body positioning.
Breathing
Many Pilates exercises are synchronized with breathing, making proper breath control an integral part of the workout.
Flow
Pilates exercises are performed with fluid, graceful, and continuous movements. The energy of each movement connects the body as a whole.
Unlike many other training systems, Pilates prioritizes movement quality over quantity. Instead of performing numerous repetitions, Pilates emphasizes executing each exercise correctly, leading to noticeable benefits in the short term.
Conclusion
Remember, consistency is key to success in any fitness routine. In this study, participants exercised three days per week, making it an excellent starting point for a Pilates routine. Since muscles use glucose more efficiently than fat, having a more muscular body improves blood sugar regulation, regardless of whether you have type 1 or type 2 diabetes. Pilates is essentially a combination of bodyweight and resistance training, promoting overall health, diabetes management, and muscle development.
Caloric Burn in Pilates
Another benefit of Pilates is that the more muscle mass you have, the more calories you burn at rest, leading to greater weight loss. Before starting Pilates or any other exercise program, be sure to consult your doctor. If you plan to join a Pilates class, it is crucial to inform your instructor if you have diabetes. Some exercises, such as twisting and jumping, may not be suitable for individuals with high blood pressure, diabetic retinopathy, musculoskeletal issues, or other medical conditions.