Anyone considering both the look and health of their body might focus on choosing “the right” type of exercise to help them accomplish their goals. However, they might run into challenges; perhaps they want to run, but that primarily targets the legs and back, while they want to focus on the whole body. For people such as this, Reformer Pilates classes offer a great blend of flexibility and strength, all without the tendency to bulk up as with other exercises.
This is why people who do Pilates regularly seem to develop a specific body shape: long and lean. Pilates allows toned musculature and genuine strength to help people achieve their athletic goals. Here’s how.
What Causes Strength Without Flexibility?
Some people seeking proper exercise are afraid of “bulking up,” developing enlarged muscles to complement their strength but skipping out on range of motion. However, it is essential to note that the size of a person’s muscles does not necessarily correlate 1:1 to their strength. Instead, muscle size indicates past damage (micro-tears) that the muscles have sustained and repaired.
This is not a bad thing! In fact, it is a common way to help muscles grow in strength over time. However, not everyone wants this enlargement, but they still want to be strong. Reformer Pilates makes this possible so anyone can develop powerful muscles while achieving their aesthetic goals, and Pilates does not stop there.
How Pilates Enhances Strength and Flexibility
Body recomposition shifts the body into a strength-focused unit without neglecting the movement range of the joints. Pilates is great at this task, thanks to the many benefits it offers through a reformer machine.
Resistance Training
The main target of Pilates seems counterintuitive to most. While many think of squats and bench presses as the main way to build strength, these exercises focus on shortening the muscle fibers to strengthen them. Conversely, Pilates elongates muscles to build strength.
This is done through resistance training, in which participants use their body weight or resistance from bands on the reformer to push themselves against force. Over time, this method of building strength allows the muscles to develop seamlessly.
Range of Motion
Another benefit of Pilates is improving a participant’s range of motion. This flexibility reduces the risk of injury and can help muscles continue to develop. Because flexibility is achieved primarily at the terminations of muscles and around the joints and ligaments, it does not contribute to the bulky look that some want to avoid.
Control
Stiff muscles arise, at least partly, from exercises that force muscles to adapt to function. In other words, the purpose of strength training for many people is to put the muscles under strain (say, during a bench press) and then force them to work to their limit to relieve the strain (that is, push the weight up). This intense process creates muscle micro-tears that the body gradually repairs, increasing muscle tissue.
Conversely, Pilates focuses on control. Holding a position against resistance also develops strength in the muscles. Still, it does not cause the same level of micro-injury as other types of strength training. Thus, participants can gain strength without compromising on the look or flexibility they want.
Targeting
Anyone targeting a strength-only plan usually focuses on just a few target muscle groups, such as the biceps, shoulders, and calves, depending on their goals. Pilates targets specific muscles, too, but with a big difference!
Pilates allows participants to target deeper muscles and otherwise difficult-to-train muscle groups, which recomposes the body through a balanced, more nuanced approach to strength. This keeps participants from neglecting joint flexibility but still significantly increases strength because the power also comes from muscle groups not easily seen from the skin’s surface.
Get Stronger With Pilates
There are plenty of ways to increase your strength and fitness, and Pilates is just one of them. However, Pilates is a perfect fit for those who want to target an exercise regimen that builds strength without compromising their dedication to flexibility and stability.
As a bonus, this exercise also contributes to mental wellness by focusing inward on breathing and the self. If you are curious how Pilates might help you, contact RTR Pilates today! Sign up for a beginner class and learn how to build strength and flexibility from one of our passionate instructors.
