Reformer Pilates has caught the attention of many people looking for a new way to improve their fitness. With a unique reformer device and a spring system that provides resistance, this workout offers more than just simple movements. Many people wonder: is Reformer Pilates more focused on strength training or cardio ? To answer that, we need to dive into how this workout works and the benefits it offers.
Through a combination of controlled movements and core emphasis, Reformer Pilates not only builds strength, but it can also increase your heart rate. By understanding these elements, we can more clearly see whether Reformer Pilates can be categorized as cardio, strength training, or even both. Let's explore further!
What Is Reformer Pilates?
Reformer Pilates is a form of exercise that uses a reformer machine—a device with a moving platform supported by springs to provide resistance. Unlike classic Pilates on a mat, the reformer machine increases the challenge to the body with each movement. This means the workout is more dynamic, engages multiple muscles at once, and requires good coordination and balance.
The movements in Reformer Pilates include a variety of exercises that target the core, flexibility, and posture, all of which can be done at varying intensities and speeds. So, is this exercise more suited to the cardio or strength category? Let's explore further.
Pilates Reformer and Strength Training
Reformer Pilates is known for its focus on integrated strength training . In each session, you will find that the muscles of the body work together to hold, stabilize, and move the body against the resistance provided by the reformer.
1. Increase Muscle Strength
Reformer exercises utilize spring-loaded resistance that can be adjusted to varying levels of difficulty. This resistance creates a challenge for the muscles, especially the core muscles such as the abdominals, lower back, and hips. Each movement targets both small and large muscles, including stabilizer muscles that may not be trained often in conventional strength training.
Most Reformer Pilates movements are slow and controlled, with an emphasis on breathing in sync with the movement. This means you’ll be activating your muscles in a deeper, more focused way, rather than relying solely on momentum or speed as with other strength training exercises. As such, it builds deep, functional strength.
2. Exercises for All Muscles
One of the great things about the Pilates Reformer is its ability to target the entire body. Not only does the core get worked, but the muscles in the arms, legs, and back also get a great deal of benefit. The Reformer can be adjusted to perform exercises that target specific muscles as needed.
For those looking for a way to improve overall body strength, Reformer Pilates is definitely an effective solution. This exercise can also be a complement to those who do weight training or gym, as it can improve muscle balance and prevent injury.
Also read: Is Pilates Reformer Workout Once a Week Enough?
Pilates Reformer and Cardio Workout
Although Reformer Pilates is often associated with strength and flexibility training, many don't know that it can also increase your heart rate , leading to a cardio element to the workout.
1. Practice at a Customized Pace
Reformer Pilates exercises are generally done at a slower tempo to ensure control and stability, but that doesn’t mean they can’t be used to increase cardio intensity. You can vary the movements at a higher speed, maximize the exercises at a faster tempo, and reduce the rest time between movements. This way, your workout becomes more intense, increases your heart rate, and helps you burn more calories.
When combined with techniques such as the “jump board” on the reformer, which allows for a jumping motion on the reformer, this workout can provide significant cardio effects without putting too much stress on the joints.
2. Circulation that Improves Cardiovascular Conditions
When you do movements that involve many muscles at once, your body will send more blood and oxygen to those muscles. This increases blood circulation and forces your heart to work harder to pump blood. Indirectly, you get the benefits of cardio even though the main focus is on strengthening muscles.
For those looking to improve their heart health without having to run or do high-impact exercises like running or HIIT, Reformer Pilates can be an attractive alternative.
Is Reformer Pilates a Cardio or Strength Workout?
In fact, Reformer Pilates is the perfect combination of strength training and cardio. That’s why so many people love it—because you can get the benefits of both in one workout.
1. Functional Strength and Flexibility
In terms of strength, Reformer Pilates offers a functional workout. This means that the muscles being trained are the ones that are used in everyday life. Not only does it help you look more toned, but it also improves balance, posture, and flexibility. Stronger core muscles also help reduce the risk of injury, especially in the lower back.
2. The Hidden Cardio Element
While the cardio intensity of Reformer Pilates is not the same as running on a treadmill, your heart rate will still be elevated, especially if you vary the movements at a faster pace or reduce the rest periods. With the right modifications, this workout can provide cardiovascular health benefits that are on par with conventional cardio.
The Benefits of Combining Cardio and Strength in Reformer Pilates
With a combination of strength training and cardio, Reformer Pilates provides several unique benefits, including:
- Overall Fitness Improvement: Not only do you increase muscle strength, but you also strengthen your heart and lungs.
- Time Efficiency: In one session, you can experience the benefits of strength training and cardio at the same time, making it an ideal choice for those with busy schedules.
- Reduces Risk of Injury: This exercise trains the often neglected stabilizer muscles, improves balance, and helps prevent injuries in everyday activities.
- Joint-Friendly: Unlike many other cardio workouts that can put stress on the joints, Reformer Pilates is low-impact, making it suitable for a wide range of fitness levels and ages.
So, is Reformer Pilates a cardio or strength workout? The answer is both. It offers a unique combination of strength, flexibility, and cardio elements that can be tailored to individual needs. Whether you’re looking to strengthen your muscles, improve your heart health, or simply stay in shape, Reformer Pilates can be a complete and effective solution.
With patience and consistency, you will see significant benefits from this workout, both in terms of physical strength and cardiovascular health. So, if you are looking for a way to combine strength training and cardio in one challenging yet body-friendly session, Reformer Pilates is an option worth considering!
