Pilates is a low-impact exercise that focuses on core strength, flexibility, and breathing. If you're looking to start or maintain a workout regimen, then Pilates might be something you want to consider.
In order to get the most out of your time spent doing Pilates, it's important to know how many calories does Pilates reformer burns each session.
This article will discuss the factors that influence calorie burning, and help you to estimate the number of calories burned during your next pilates reformer class.
How Many Calories Does Pilates Reformer Burn?
The calorie burn you will experience in Pilates depends on three factors:
- Your current weight
- Level of difficulty
- And if the class is a mat or reformer
For someone who weighs 150 pounds, doing one 50-minute session at beginner's level burns approximately 175 calories total. Moving up to an advanced workout for the same duration can result in 254 kilocalories being burned off.
To give you a general idea, we recorded the average calories burned while doing mat Pilates at the beginner level:
- 171 calories per hour for a 120-pound person
- 186 calories per hour for a 130-pound person
- 200 calories per hour for a 150-pound person
- 257 calories per hour for a 180-pound person
Another important factor that influences how many calories you can burn doing Pilates reformer is total duration.
According to researches, you burn double the amount of calories after a 30-minute session. So, if you burned 100 calories in the first 30-minutes, you'll burn 100 more calories per 15 minutes if you continue to workout.
The simple reasoning behind this is elevated heart rate which helps burn more calories.
Interestingly, men burn slightly more calories than women due to larger muscle mass and size.
How Many Calories Does Hot Pilates Burn?
Hot Pilates is a type of workout that uses a hot environment to improve flexibility and cardiovascular health.
Hot rooms can reach up to temperatures around 95 degrees Fahrenheit with 40% humidity, which makes them very similar in temperature as saunas or steam rooms.
Note: Hot Pilates is suitable for people who have experience using these types of spaces comfortably without feeling too warm during their session because not all bodies are created equal when it comes down to movement ability within our muscles so what may feel great on one person might cause discomfort due another's lack thereof.
While there's limited research that measures this type of activity, some experts argue it doesn't burn many more calories than regular Pilates sessions.
A 120-pound person would expect to lose approximately 171 calories per 60-minute session while a 150-pound person may burn up to 200 calories doing Hot Pilates for 60 minutes.
How to Estimate Calories Burned During Pilates
Tracking calories you can burn during Pilates is challenging but there are a few ways to correctly estimate the number of calories you're burning while doing this workout.
Heart rate monitor
A useful way to measure your calorie burn during Pilates is by using a heart rate monitor that calculates caloric expenditure through average resting and active rates, which is considered the most effective way of measuring calorie-burning potential.
Heart rate calculators
Heart rate calculators are another method that helps you estimate the number of calories you're burning while doing Pilates. These tools measure the Heart Rate Reserve (HRR) and multiply it by a chosen percentage to give an approximation of how many calories were expended.
Rating of perceived exertion (RPE)
Another simple way to track calorie burn during Pilates is by measuring what's called RPE.
This method uses a 1-10 scale to rate the level of effort you're exerting while doing your session (1 is very light intensity, 10 is maximal or near-maximal intensity).
You can measure your perceived exertion by performing the following calculation:
RPE x heart rate (bpm) = calories burned during Pilates
Benefits of Pilates for Weight Loss
Weight loss
Pilates is a type of exercise that can help you lose weight. It also helps you have less fat in your body, which means it's easier for your heart to work.
Toning the waist
Pilates can also make your waist smaller and stronger. If you do Pilates regularly, it could make it so that you have an easier time bending or moving around without getting tired quickly.
Women who do Pilates have less fat around the waist, hips, and thighs. They also have stronger abs. Stronger abs can help women with their ability to do daily activities better.
Lowering BMI
Many studies show that Pilates can help with lowering BMI. Doing just 6 weeks of Pilates will help you achieve lower BMIs than before you started doing Pilates.
How Often Should You Practice Pilates?
You should do Pilates 2-3 days a week.
It’s possible to work out 8-9 times per week, but you may not see the results you want since Pilates is slow and controlled.
You should spend at least 2 days a week resting in between sessions so your muscles can recover. Each session should last about 50 minutes.
For best results, schedule Pilates workouts with strength training sessions and cardio exercise 2-3 times a week.
Tip: To burn as many calories as possible during your session, try to maintain proper form and work within a cardio zone.
In other words, you want to keep the tempo of your workout at a level where you can hear your heart beating fast but still be able to speak short phrases with a partner or instructor without gasping for breath.
Frequently Asked Questions
Can you lose weight doing Pilates reformer?
Yes, you can lose weight doing a Pilates reformer machine.
However, in order to achieve maximum results, you should also combine your workout with a healthy diet and cardio exercise like running or biking at least 3 times per week.
If you participate in Pilates reformer classes 2-3 times a week for 50 minutes, accompanied by strength training and cardio workouts, you’ll burn calories much faster.
How many calories do you burn in 1 hour of Pilates reformer?
You can burn an average of 200 or more calories per hour on a Pilates reformer machine.
However, the number of calories you burn depends on your weight and workout intensity.
Final Words
Pilates is a great way to work out and burn calories, but you’ll need to make sacrifices like eating a healthy diet and exercising at least 3 times a week in order to achieve maximum weight loss results.
A combination of Pilates reformer workout, strength training sessions (with weights), and cardio exercise is the most effective means of losing weight.
If you want to do Pilates at home, make sure to check out our top picks for the best Pilates reformers for home. And if you've questions, make sure to comment below and we'll be sure to help you out.
