Effect of Pilates training on respiration, joints mobility, and muscle strength in healthy middle-aged women with sedentary occupations

Abstract

Background: Pilates training has proven to be an effective method of mental and physical conditioning in rehabilitation, and it has become increasingly popular within the general fitness community. Objective: This study aimed to determine the effect of Pilates training practice on the respiratory system, joint mobility, and muscle strength of healthy middle-aged women with sedentary occupation. Methods: Thirty-two healthy women (age 45.4 ± 2.3 years, range 40-49 years; body mass 73.5 ± 1.5 kg; body height 1.70 ± 0.03 m) were recruited and randomised into experimental (n = 18) and control (n = 14) groups. The experimental group participated in a 12-week series of 1-hour Pilates workouts (beginner level) three times per week. Results: After intervention, the experimental group revealed significant positive changes in the vital capacity test (p = .05), Stange test (p = .001), and Gencha test (p = .001). Respiratory rate and body mass index improved slightly. All joint mobility and muscle strength variables of the participants showed significant differences compared with the baseline data (p < .05). The most significant improvements were observed in variables of the shoulder girdle mobility during flexion (p = .003), abdominal strength (p = .041), and body strength endurance (p = .003 and .034). No significant changes were observed in the control group. Conclusions: The results confirmed that a 12-week series of 1-hour Pilates workouts three times per week is effective in improving parameters of the respiratory system, shoulder girdle, abdominal strength and endurance, and hip and shoulder joint mobility in healthy middle-aged women with a sedentary occupation.

Effects of Pilates Exercises on Spine Deformities and Posture: A Systematic Review

“…[ 52] For sedentary, healthy middle-aged women, a Pilates exercise programme can improve the respiratory system, relieve shoulder and lower back pain, as well as enhance parameters such as shoulder girdle, abdominal strength and endurance, and hip and shoulder mobility. [ 53] The ndings of these studies are consistent with those of this review study. [ 35,39,40 ] When included in a public health exercise programme, Pilates appears to be a physical activity that brings guaranteed bene ts for people with chronic pain, as well as a promising therapeutic tool for physical rehabilitators, rehabilitation coaches and healthcare professionals.…”

Home-Based Pilates Exercise Regimen Can Alter the Balance and Trunk Mobility of Non-Exercising Middle-Aged Women: A Pilot Study

“…for increasing muscle strength, flexibility, and balance (Bullo et al, 2015;Cruz-Ferreira et al, 2011;Vieira et al, 2017), and is simple to carry out anywhere. Numerous research investigations (Kolomiitseva et al, 2022;Sekendiz et al, 2007;Su et al, 2022) concerning Pilates have been conducted recently due to its rising popularity and was found as a potential workout program for developing physical efficiency among the older population. Fernández-Rodríguez et al (2021) conducted a systematic review of 39 studies based on the influence of Pilates exercise on the risk of falls and physical performance components in the elderly, and they concluded that the Pilates program can be considered as a potential, effective, and safe program for developing strength, flexibility, and balance.…”