Cardio and Pilates are two forms of workouts gaining attention for weight loss because they may help burn off extra calories to lose stubborn fat.
However, both of these are drastically different workout forms with unique techniques and moves! You would much rather prefer to work on only one exercise form that’s specific to your body goals, right? So, which one is better to hit your weight loss goals faster—Pilates or Cardio?
Pilates is basically a form of exercise that focuses on improving flexibility, strength, and overall body awareness. The primary aim of Pilates is to create a balanced development of the body through core strength, flexibility, and muscular control.
On the other hand, Cardio refers to any physical activity that elevates the rate of heartbeat and improves the efficiency of your cardiovascular system. These exercises primarily aim to enhance the health of your heart and lungs and also help lose weight.
There’s much more to know about these workout forms when it comes to weight loss, so what are we waiting for? Dive into the discussion of Pilates vs Cardio for weight loss to know the basic differences.
Key Insights:
- Pilates and Cardio are drastically different exercise forms for weight loss that can range from low intensity to high intensity.
- Anyone can perform cardio for weight loss, but you might need the assistance of a trainer for advanced moves of Pilates.
- Cardio often burns more calories and is more intense when compared to even beginner-level Pilates.
Here’s a detailed look into the weight loss benefits of Pilates vs Cardio based on 5 factors that you should be considering before making the final choice.
Pilates vs Cardio for Weight Loss – Top 5 Differences
Undoubtedly, both workout forms are known for their overall benefits that help encourage the body’s ability to burn calories.
Whether it’s the mindful, controlled movements of Pilates or the intense form of cardio, both support the body’s ability to lose weight.
While both pilates and cardio exercises can contribute to weight loss, the approach employed to perform these exercises are not the same. Here are the top 5 differences between Pilates and Cardio for weight loss:
1. Type of Exercise
When it comes to exercises, both workout form follows different sets of exercises. Here are some closer facts about both the training formats.
Pilates – A low-intensity workout form that is a low-impact, strength-building exercise that focuses on controlled movements, flexibility, and core strength. It combines exercises that can be practiced at both homes as well as at any Pilates center. Some of the workout forms that are included in Pilates include side leg raises, single straight leg stretches, Double leg stretches, Plank, Toe tips, Spine twist, Rolling like a ball, and Leg pull front.
Cardio – Cardiovascular exercises, or cardio, basically involve activities that elevate your heart rate over an extended period of time. They are mainly practiced as a form of warm-up and to burn more calories in just a few hours of working out. Some of the exercises that are mostly practiced in cardiovascular exercises are: Jumping jacks, running, burpees, Cycling, Jump Rope, Aerobic Dance, and swimming.
2. Calorie Burn
One of the main factors for losing weight is the total energy expenditure, i.e., calories burned each day. You need to burn more calories than you eat to lose fat in a calorie deficit.
Pilates – As mentioned, Pilates is a moderate workout format, and you won’t have to force your overall stamina through the roof to perform a single set. This means the total energy expenditure in this particular workout form is not too much, and hence it may lead to slower weight loss results.
Cardio – On the other hand, cardio exercises are globally popular for active calorie burn in just a few sets. Plus, cardio usually doesn’t have a repetitive form of sets or require any specific training as there are plenty of exercises one can perform as a cardiovascular workout.
All in all, the winner here is absolutely cardio.
3. Posture
Keeping the posture right is one of the most important factors in any workout form, whether you’re considering Pilates or cardio for weight loss.
Pilates – Since the workout is dedicated to core strength, flexibility, and overall body awareness, maintaining perfect posture is important. As per experts, Pilates exercises are typically performed with precise and controlled movements, emphasizing breath, alignment, and fluidity. It should ideally be performed under the guidance of a professional to avoid injuries.
Cardio – As compared to Pilates, cardio typically does not need any specific posture for weight loss. They can also be paired with compound exercise movements that can be done easily at home. Many cardio exercises can be performed with minimal or no equipment. Activities like running, jumping jacks, high knees, or even dancing require very little more than open space. And there’s no need to maintain a certain posture in order for the exercise to be effective.
So, if you’re trying to lose weight and you’ve just started working out, cardio can be an easy pick for you. There’s no need to maintain a posture or form, and you won’t be needing the assistance of an expert for most of the exercises.
4. Intensity
Knowing the workout intensity is equally important to get to know how well any specific exercise will work for weight loss.
Pilates – The workout form is generally low to moderate intensity and can be adapted to various fitness levels, making it suitable for beginners to advanced practitioners as well. However, it can be a bit challenging for beginners to learn the proper form. Moreover, it isn’t intense enough to burn as many calories as cardio, especially when you’re just starting out and are not in a position to pull off most of the moves.
Cardio – Unlike Pilates, cardio workout intensity can vary from intermediate to moderate to advanced level. Mostly, the moderate to advanced level cardiovascular exercises and high high-intensity interval training are the ones known for better weight loss results.
Therefore, if you compare Cardio vs Pilates on the basis of intensity, the former indeed is the winner here.
5. Muscle Engagement
Well, this can be a bit tricky since muscle engagement in both workout forms can be almost similar sometimes.
Pilates – Pilates emphasizes the engagement of core muscles, along with other muscle groups, leading to improved muscle tone and strength. Clearly, the stretching workout form combines a larger group of muscles along with core engagement.
Cardio – While cardio workouts engage various muscle groups, they may not target specific muscle groups as intensely as Pilates. Cardio is more focused on endurance and overall cardiovascular health. The muscle engagement here cannot be specific to a singular part or any group so considering Pilates vs cardio for weight loss, pilates is actually quite better in terms of muscle engagement.
These were some of the common differences one can consider while comparing the two popular workout forms for weight loss. Now, Let’s see can you lose weight doing Pilates everyday or what are their long-term effects?
Cardio and Pilates – Long-Term Effect
Both cardio and Pilates offer long-term health benefits when performed correctly. Whether you’re getting into the groove of Pilates or incorporating it into daily cardiovascular activities they help users to indulge you into a well-rounded fitness routine.
As per users’ claims, Pilates is renowned for its emphasis on core strength. Over time, consistent practice can lead to improved core stability, which is essential for overall body strength and posture.
On the other hand, incorporating a cardiovascular workout regime into your routine, which is mostly endurance-focused, can lead to increase in stamina and endurance.
Also, these exercises help burn more calories in just a combination of a few exercises. Since it focuses on full body movement and extra stamina most elderly people are unable to continue the workout form.
So, which among the Pilates vs cardio for weight loss for beginners is worth considering?
Pilates vs Cardio for Weight Loss – Which is Best for Beginners?
The choice between Pilates and cardio for weight loss, especially for beginners, depends on personal preferences. There are several conceptions that one should keep in mind before incorporating into any of the workout forms.
Pilates is generally low-impact as compared to cardio, which can be preferable for those who want to prefer low-intensity workout forms for weight loss.
However, the best part of practicing Pilates is that it encourages mindfulness and a mind-body connection. There is no such arrangement typically involved with cardiovascular exercises.
Cardiovascular exercises improve heart health, enhancing endurance and stamina. This is beneficial for daily activities along with improving overall weight loss effort.
For better results, combining both Pilates and low-intensity cardiovascular workouts would be better. A well-rounded fitness routine often includes a combination of both Pilates and cardio exercises.
This is a comprehensive approach to weight loss and overall fitness. Try to gradually increase intensity and duration to avoid overexertion and reduce the risk of injury.
Pilates vs Cardio – Which One is Best for Weight Loss?
Considering Pilates vs Cardio weight loss before and after results, we’ve found that cardio indeed is the best option. Cardio combines sets of workouts that are mostly targeted for high-intensity interval training which helps burn more calories.
Basically, cardiovascular exercises can help achieve this deficit more quickly due to the higher calorie expenditure.
In addition to this, Cardio workouts generally elevate your heart rate and involve sustained periods of moderate to high intensity.
This increased intensity contributes to a higher metabolic rate during and after the exercise. Ultimately, the elevated metabolism before and after a workout can help burn additional calories.
Furthermore, Cardio workouts often involve longer durations than Pilates sessions.
Longer exercise sessions can contribute to a greater total calorie burn, helping to create a more significant calorie deficit over time.
Therefore, these are some of the parameters that prove Pilates vs Cardio results for weight loss and which one is most suitable.
FAQs
Following are some of the queries that will help you make your choice when comparing Pilates vs Cardio for weight loss or when deciding to combine these two.
1. Can I replace cardio with Pilates?
No, Pilates cannot be the perfect substitute for cardio for weight loss. However, if your goal is to get more flexible, it can be a great substitute.
2. Can you get in shape only doing Pilates?
Yes, you can. Since Pilates focuses on core strength, flexibility, and muscle toning, you can definitely reshape your body with Pilates.
3. Does Pilates help lose belly fat?
Pilates can be a helpful component of a fitness routine for overall body toning. It may be also significant for abdominal toning as well.
4. What cardio pairs well with Pilates?
Definitely, it can be the best way to get more flexibility and endurance at the same time by combining both exercise forms for weight loss.
Final Verdict
All in all, the Pilates vs Cardio for weight loss we’ve found that both are effective approaches and can be practiced by any individual. While cardio is often emphasized for weight loss, Pilates offers its own set of benefits, including improved flexibility and core strength.
However, for best weight loss outcomes incorporating a combination of cardio and strength training exercises along with Pilates is the best option.
This ensures a balance between strength training, flexibility, and cardiovascular health. The key is to find activities that are enjoyable, sustainable, and aligned with individual fitness goals.