Many people think that you need to exercise daily for long periods of time to get any noticeable results, but that is not completely true.
While regular exercise really is better, and brings better results, exercising only one day a week is definitely much better than doing nothing.
Benefits of Pilates once a week are increase of skeletal muscle mass, improved core strength, better balance, and body awareness. These results may not be the same as those when practicing 3-4 times a week, but they still present a huge benefit.
Some people don’t have time to exercise often, or they lack motivation. Whatever your reason is, it is important to know that even 60 minutes a week has certain benefits.
This once-a-week workout can also help you relax and decrease your level of stress. If you don’t have time for exercise, it is safe to assume that your stress level may be high.
Here I will tell you more about these benefits and give you some details about what to expect if you practice Pilates once a week.
Is Doing Pilates Just Once a Week Enough?
Any kind of exercise, even in irregular intervals, is much better than no exercise at all. But, exercising every day without giving your body time to rest can also be really bad.
It is important to find what works for you, and give yourself enough time to practice, but also to rest. Some people want to exercise only one day per week, and that is perfectly fine. It may not be as good as practicing a few times, or at least doing Pilates twice a week, but it has benefits.
If you want to start moving a bit but you don’t have any specific goals, and you want to improve your health a bit, then doing Pilates once a week is perfect for you. Some beginners or elderly people start like this, and with time, you can decide if you wish to decrease intervals between your practices and start working out more often.
5 Benefits of Doing Pilates Once a Week
When thinking about how often should you do Pilates to see results, you need to set some goals and think about the results you want to get. Exercising 4 times a week gives different benefits and results that exercising once a week. But, even that one class can bring certain benefits.
So, here is the list of benefits of Pilates once a week, together with some realistic expectations.
#1: Improved core strength
Pilates is all about core muscles, even the deepest and smallest ones. Strengthening those muscles has many benefits for your body. Strong core muscles support your body and most importantly your spine, which improves your posture. In the long run, it can even prevent serious back problems caused by improper posture.
Those who are sitting a lot can greatly benefit from only one Pilates class per week. It may not be enough to completely transform your body, but after some time, you will notice reduced back pain if you have it, and you will stand more upright and seem taller.
#2: Improved flexibility
Flexibility is extremely important, especially for those who are not practicing any sport or participating in any kind of workouts. Flexibility enables full movement of your joints. This is extremely important in preventing injuries. Not only sport injuries, but those in everyday life too.
Flexibility also makes any kind of movement easier and enables your limbs to extend as far as possible. Working on your flexibility together with muscle strengthening is the best way of exercising, and stretching should never be skipped.
#3: Improved body awareness
It is hard to describe what exactly is that body awareness everyone is talking about in context of Pilates (and yoga too). When practicing Pilates, you are doing every motion with extreme control and precision. You can keep certain poses and move fluidly while exercising. After some time, you be able to control your body and motion in a way you were never able before.
This is also very important for elderly people whose balance and body awareness reduced with time. But, it is also important for you, no matter how old you are. You will be more coordinated no matter what you do, and you will do it with ease.
#4: Stress reduction
Unfortunately, many people have very stressful lives. From work related issues, to not having enough time to relax and do what you love. Any kind of workout can help, but Pilates is especially good for it. The reason is breathing exercises. Pilates focuses a lot on proper breath, both with movement while exercising, and without.
When you practice controlled motion that follows your every breath, your body and mind will relax. You will be focused and present in the moment, without thinking about anything else. And that feeling will stay with you after the practice.
Unfortunately, stress is a huge problem and health risk, and you should do everything you can to reduce it.
#5: Improved balance
Balance comes with stronger muscles and increased flexibility and mobility. In a way it relates to body awareness and coordination.
You may be wondering why it is important and there are two main reasons. Firstly, with a good balance, you will be able to do more demanding exercises and that will strengthen you even more.
Secondly, good balance can help you in everyday life, or help you in some other sports and activities. In addition to that, balance reduces possibility of falling and getting injured.
How Often Should You Do Pilates to See Results? [Twice a Week?]
How often should you do Pilates to see results is a tricky question. It depends on the results you want to get, your age, fitness level, health, diet, and the efficiency of your exercises.
Most often, people can see significant improvement after three months, if practicing 3-4 times a week, under supervision of a certified instructor who will make sure that you are doing everything right.
If practicing twice a week it will take longer to see those results, and you may never reach the same level of fitness as if you would if you practiced more. But, Pilates twice a week is still excellent, and that is something that almost anyone can do, even if they have a very busy lifestyle.
There are various benefits of Pilates once a week, including improved balanced, reduced stress, and stronger core muscles. Even if you don’t have a lot of time to practice, 60 minutes per week can still make a lot of difference and have a positive impact on your body.
You are probably aware of the fact that more frequent exercise can give better results, but even once a week is so much better than doing no exercise at all.
Make sure to make the most of your practice, do it with a guidance of experienced instructor, and make healthy choices in your life, like improving your diet and sleeping long enough. That, together with once-a-week practice, can help you feel a lot better!