There is science to support AeroPilates
Our last clinical study was performed by Neil Wolkodoff - PhD, Sue Peterson, Jeff Miller - PhD at the University of Denver, using 14 Subjects (12 Female and 2 Male) and 6 Control Subjects (5 Female and 1 Male) with no exercise for the previous 90-120 days, over 8 weeks.
We tested VO2 peak, body composition, balance, isokinetic strength, flexibility, posture and stress Reduction.
The Results are remarkable:
+17% VO2
+21% Anaerobic Threshold
-15% Decrease in Fat Weight
+5% gain in Lean Muscle
+11% Body Composition Improvement
- 58% Stress Decrease
+177% Lower Back/Hamstring Flexibility
+9% Hip Flexion
+18% Torso Rotation
+28% Strength
+28% Endurance
+21% Row
+14% Knee Extension
+11% Knee Flexion
+32% Shoulder Press
+28% Latissimus Pull Down
+33% Abdominal Crunch
+62% Back Extension
+24% Overall Endurance/Strength to Body Weight Goal
The goal of the study was:
to examine AeroPilates reformer work, an exercise program that combines Pilates Strength Training with supine Cardio Rebounding and, unlike most other exercise routines, can be accomplished by a majority of people;
to determine whether there were significant fitness and weight loss effects.
Pilates is renowned for its unique multiple plane movements and is well touted for the wide array of benefits, including improved Strength, Mobility, Endurance, Flexibility, Core Stability, Proprioception, Control and Coordination, as well as Mind/ Body Stress reduction. The reformer is where the magic happens in retraining your imbalances to vanish and relearning how to move efficiently and correctly, using the appropriate muscles. it also stretches and strengthens every muscle at the same time and has long been used for rehabilitation. The Pilates mat work, albeit great, cannot achieve those goals.
The AeroPilates Reformer uses a longitudinal platform that moves smoothy - along a flat horizontal track -when pulled or pushed against the resistance of 3-5 tension cords or springs.
Over 500 exercises can be performed to target specific muscular groups. While other Pilates reformers have a jump board option which allowssimple jumps to squat-like movements on a stable surface, the AeroPilates reformers have a revolutionary, uniquely patented Cardio Rebounder, a trampoline attachment that allows the user to increase their heart rate with minimal impact on the joints and while lying on your back..
The study used 14 relatively unconditioned subjects, who had not exercised more than once a week for at least 90-120 days, ranging in age from 23-64 (12 women, 2 men).
Each subject wanted to improve their body composition and increase their overall fitness level.
Initial measurements were taken prior to beginning the study. These included height, weight, body composition, resting blood pressure, VO2 Peak, resting heart rate, stability, strength during chest press, row, lat pull-down, shoulder press, leg extension, leg curl and core; flexibility, trunk Rotation, posture against an Alignabod and stress. All measurements were taken using state of the art fitness measuring devices.
Each subject received 3 supervised AeroPilates sessions a week for the first 4 weeks and was further instructed to perform 3 at home sessions per week for 4 more weeks. Each subject performed an average of 3.21 AeroPilates sessions per week.
Each Aeropilates session alternated 5 minutes of aerobic jumping with 5 minutes of traditional Pilate exercises, for a total of 40 minutes of exercise.
Each subject was required to jump at a standard 6/10 on the Borg effort scale with 5 different jump patterns at around 40-45 jumps per minute.
The Pilates components of the AeroPilates reformer strength training included warm-up footwork upper and lower body, core and stretching exercises, 5-10 reps of each exercise.
Each Subject was coached on proper form and breathing; modifications were made where necessary. Most of the subjects followed the LighterLiving Weight Management System.
The results were dramatic and surprised the testers who had not seen as impressive results in any other study of any other fitness machine in the past..
The subjects, when lined up against the AlignaBod grid, showed marked increase in height and improvement in posture.
More impressive were the comments from the subjects at the conclusion of the study:
"Can we continue for another 8 weeks? It was fun, easy and the results are amazing."
"I never thought it would be so easy to stick with a program at home."
"I didn’t realize that aerobic activity is cumulative: so I could do 5 minutes throughout the day and I saw great results."
" I was never bored! I hate other exercises and have never been able to stick with anything before."
"All my friends have noticed such a difference in how I look - after only 8 weeks."
"I never felt sore, unlike other exercises programs."
"I am so amazed at being able to do everything on one machine".
To summarise:
Strength and endurance increased significantly in all areas, showing that AeroPilates exercise contributes to better daily living.
AeroPilates workout showed significant increase in core strength, also enhanced by the cardio rebounding.
Body composition improved dramatically, increasing lean muscles and reducing fat. (Not possible on any other single machine, but requires 27 at the gym.)
Flexibility increased dramatically, especially in the lower back , hamstrings and hips.
Balance improved without performing specific balance training. This is unique and probably because of the nature of how the body learns as it is simultaneously moving in space during each exercise.
Posture improved and stress was reduced because AeroPilates is a mindful and thoughtful system that uses the brain.
written by Marjolein Brugman
Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."