If your goal is to shed some pounds, there's some positive news for you: There isn't exactly a "wrong" exercise for weight loss. While high-intensity interval training (HIIT) sessions can quickly burn calories, and strength training can enhance your metabolism by building muscle mass, the reality is that any kind of physical activity, particularly one that you find enjoyable and can maintain consistently, can assist you in achieving your weight loss goals.
Incorporating low-impact exercises such as yoga and Pilates into a comprehensive weight loss regimen can be beneficial.
According to James Bagley, PhD, an assistant professor of kinesiology at San Francisco State University, yoga and Pilates are not effective on their own for weight loss. However, he suggests incorporating them into your fitness routine for other benefits such as building muscle strength and endurance, learning relaxation techniques, and enhancing balance and coordination.
How Pilates and Yoga Factor Into Weight Loss
James Bagley, PhD, an assistant professor of kinesiology at San Francisco State University, recommends a calorie reduction of approximately 500 per day in addition to endurance exercise or high-intensity interval training on most days of the week, for those who are committed to weight loss.
James Bagley, PhD, an assistant professor of kinesiology at San Francisco State University, suggests that any form of rhythmic exercise that engages large muscle groups, such as running, fast-walking, swimming, and cycling, can be effective for weight loss. Additionally, incorporating activities such as yoga, Pilates, and weightlifting a few times per week can also contribute to successful weight loss.
If you're struggling to choose which workout to prioritize, here are some important factors to consider.
Calories Burned Doing Pilates and Yoga
Despite not being as high in calorie-burn as activities like running or HIIT, Pilates and yoga are still effective in burning calories through movement.
WebMD reports that a person weighing 130 pounds can burn approximately 354 calories per hour of Bikram yoga, 413 calories per hour of Ashtanga or power yoga, and 148 calories per hour of Hatha yoga. For beginner Pilates, the same person can burn about 177 calories per hour, and the calorie burn can increase to approximately 354 per hour for advanced levels.
The intensity level of any workout can significantly impact its effectiveness, and the advantage of Pilates and yoga is that you can adjust the intensity according to your needs. To burn more calories, you can try taking a Lagree class, which is a more intense form of Pilates. Alternatively, if you need to recover from a previous day's long run, restorative yoga may be a better choice. Ultimately, the effectiveness of either workout can depend on your ability to maintain a high level of intensity.
Other Weight-Loss Benefits of Yoga and Pilates
Incorporating yoga and Pilates into your workout regimen can provide a well-rounded approach to weight loss. According to a study published in the Journal of Applied Physiology in July 2014, individuals who engaged in a combination of endurance training, Pilates, and yoga experienced greater weight loss, including a reduction in body fat, compared to those who only participated in resistance training.
In a press release, study author Paul Arciero emphasized that relying solely on weightlifting or cardio equipment like the treadmill or elliptical machine may not lead to overall health. He suggests that a well-rounded exercise regimen should involve activities that challenge the body in various ways to promote integration as a fully-functioning person. In essence, it's important to move the body in diverse ways as much as possible.
Although yoga and Pilates may not burn as many calories as other types of workouts, they offer additional benefits that can contribute to weight loss. Yoga, in particular, has been shown to reduce stress levels, which can lead to improved eating habits. A study published in the Journal of the American Dietetic Association in August 2009 found that practicing yoga can promote mindful eating.
Similar to the benefits of reducing stress levels, incorporating yoga and Pilates into your exercise routine may also improve your quality of sleep. Research presented at the 2015 SLEEP conference in Seattle, WA, supports this claim. Since poor sleep quality has been linked to unhealthy eating habits and a higher caloric intake, practicing yoga and Pilates may indirectly encourage healthier food choices and contribute to weight loss.
Bottom Line: Is Yoga or Pilates Better for Weight Loss?
While it may seem like a cop-out, it's important to recognize that when it comes to weight loss, it's not just about one specific workout. The key to achieving weight loss success is finding a type of exercise that you enjoy and will consistently engage in, ideally at a higher intensity. However, weight loss is also heavily influenced by other factors, such as reducing calorie intake and incorporating a variety of workouts into your routine. Focusing solely on one aspect may lead to limited success in achieving your weight loss goals.
In many respects, the more pertinent question to ask is, "Which workout will I be most likely to stick with?"
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