Eight-Week Traditional Mat Pilates Training-Program Effects on Adult Fitness Characteristics

Authors: Rogers, Kate; Gibson, Ann L.

Source: Research Quarterly for Exercise and Sport, Volume 80, Number 3, September 2009 , pp. 569-574(6)

Publisher: American Alliance for Health, Physical Education, Recreation & Dance

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Abstract:

We investigated responses of adult, novice practitioners (n = 9) to an 8-week traditional mat Pilates program (P) that met 1 hr/day three times/week. Classes consisted primarily of beginner and intermediate level exercises. Compared to an active control group (C; n = 13) that showed no improvements, those in P significantly (p < .05) improved relative body fat (-1.2%BF), sit-and-reach (+7.5 cm), shoulder reach (+6.9 cm), curl-up (+14 reps), and low back extension (+7 reps) scores, as well as circumferences at the waist (-2.7 cm), chest (-1.7 cm), and arm (-0.5 cm). Baseline differences were noted only for curl-ups and low back extensions, with P being lower than C. Body composition, muscular endurance, and flexibility significantly improved after 8 weeks of traditional mat Pilates.

Keywords: BODY FAT; CORE TRAINING; FLEXIBILITY; MUSCULAR ENDURANCE

Document Type: Research article

DOI: http://dx.doi.org/10.5641/027013609X13088500159642

Publication date: 2009-09-01

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