Cross-Training With Pilates
Cross-training is mixing up different types of exercising to add variety and avoid boredom within the workout. There are many benefits to cross-training, especially with Pilates. For example, going to a Pilates class 2 days a week, then going to the gym two days a week is cross-training. Pretty much, any other form of exercise partnered with Pilates is considered cross-training. In general, cross-training adds a variety to exercising, so you are more likely to stick with your workouts because it keeps on being exciting. Pilates involves a core-focused approach that helps supports the back, neck, range of motion, flexibility, and posture, while also increasing core endurance. This, means you can do more exercising without feeling as fatigued, and having a larger range of motion will help in everyday activities.
Pilates is functional fitness, meaning that you will move better in a way that enhances performance and reduces the risk of injuries during other activities, like in everyday life or another sport. One study looked at the connection between Pilates cross-training and tennis players. They found that their shoulder flexibility increased and they strengthened the muscles around their joints. Another study looked at the benefits of cross-training Pilates with sport climbers and their hips. The study concluded that after the Pilates intervention, their hip flexibility range of motion, and strength also increased.
Why specifically cross-train with Pilates you might ask? Well, there are many benefits to cross-training with Pilates like strengthening the core, improving mindfulness, and reducing the risk of injuries. Pilates is a great way to build core muscles in a healthy and safe way. Either on the mat or on a piece of equipment, all of the exercises involve core strength. Strengthening the core and other muscles will decrease the likeliness to get injured. This low-impact workout also improves balance, giving you a safe way to exercise while increasing different skills that are important for daily life. Cross-training with Pilates will also help you learn to move the body as one unit. Working on each individual muscle, it is easy to then move the body in one whole piece later on in life. The mind-body connection, or being mindful involves focusing on yourself and your body. In Pilates, exercises are focused specifically on different highlighted muscle groups. Thinking about those muscles as you work is then the connection with your mind and body. This will help you receive the most benefit to the workout. While focusing on the movement, breath is also incorporated. A slow, sustained, meaningful breath will help you control the exercise, and help you push yourself even further.
The most effective cross-training comes from incorporating three different types of exercises: cardio, muscle strength/endurance, and flexibility. Cardio gets the heart pumping fast to strengthen it and the lungs. It reduces stress, boosts energy levels, and decreased body fat and body weight while reducing the size of your hips and waist. It is recommended by the department of health for adults to complete a minimum of two and a half hours of cardio exercise per week. Strength workout is most of Pilates, gym, or sports workouts. It involves moderate to high intensity of muscle strengthening exercising. It is recommended by the department of health to include strength training at least two days a week in a workout routine. Finally, flexibility is very important and is in direct relationship with your range of motion. The American College of Sports Medicine says that static stretching should be held for at lead ten to thirty seconds, even longer for older adults, and should be incorporated in workout routines two to three times per week. It is advised that cardio and strength training are done on different days, so you are not too tied to complete one or the other. It also gives your muscles a chance to rest and repair which is how you actually build strength and endurance. Alternating exercise intensity levels in a weekly routine, cardio, and strength programs with alternating light and heavy workouts each day, will be the most beneficial way to cross-train and help with weight loss.
Now I am a dancer, and I love cross-training with Pilates about two to three times per week along with all my dance classes about 5 days a week. I personally have seen the benefits of Pilates in my dance classes and in daily life. Dancers must stay in neutral alignment to avoid injuries to help with the ease of the exercises. One study examined the effects, qualitatively, and quantitatively of Pilates training with pelvic alignment, strength, and flexibility in dancers. twenty female dancers, ages 17-22, participated in the research that started with a screening of their posture, upper body abdominal test, leg lower test, and straight leg raises for 14 weeks without Pilates. Then, the dancers participated in a two-hour pelvic alignment workshop along with Pilates classes twice a week, one being mat and one being equipment, for 14 weeks long. After the intervention was over, they went through final screening and collected the qualitative data. They found that there was a decreased number of postural misalignments like forwarding head posture. Along with a decreased knee hyperextension, foot-ankle pronation or supination, iliotibial band, and hamstring flexibility increased, and lower their lower abdominals strengthened. Also, all participants said that they felt that Pilates improved their core stability, pelvic alignment, strength, and body awareness. The study suggests that when Pilates is involved in cross-training for dancers, it can improve posture alignment, flexibility, abdominal strength, and overall mental health! This is just one study to show how great Pilates can be in cross-training, especially for dancers, as well as all athletes and individuals.
