Question: I have started doing more Pilates and yoga and less cardio and weights. Can I lose weight doing yoga and Pilates?, Answer: Yoga and Pilates are both great forms of exercise and mind-body health; they are, however, very different from each other.
It can be really difficult to find time to do everything from cardiovascular training to weight training to flexibility exercises, and most people want to know how many calories they are burning for each mode.
It can be very easy to get hung up on the number of calories you burn during one bout of exercise, but you should also think about the increase in metabolism, as well as other benefits such as flexibility, core strength and stress relief.
Yoga is a great way to strengthen your body, calm your mind and loosen up any tight muscles. The amount of calories you burn doing yoga is highly dependent on what form of yoga you are doing; power yoga (Asthanga) tends to burn higher calories since the movement is more continuous and is a more intense form of exercise.
An hour of power yoga can burn close to 500 calories for an advanced person, but less intense forms will burn far less, but yoga also can help calm your mind. The breathing exercises and patterns really cause you to slow the breath and focus on your internal body. As well, there is a calming effect after your yoga session is over.
Yoga also can lessen your hunger and tendency to stress-eat. This can help you accomplish your weight loss goals without necessarily burning more calories during the workout.
Pilates is a great practice for strengthening and lengthening your muscles, particularly your core. Again, like yoga, the amount of calories you burn with Pilates is highly dependent on the intensity at which you are working. If you are a heavier person who is working at an advanced level on a reformer, then you could burn upwards of 400 to 500 calories an hour. However, if you are taking it easy in a mat format and not pushing yourself intensely, then you might only burn around 150 to 200 calories in an hour. But Pilates can help strengthen your body, and if done properly, it also can aid in increasing your metabolism as you increase your lean mass.
Both yoga and Pilates can help you lose weight if perform it in combination with other healthy lifestyle habits. Although some people can lose weight and maintain a healthy weight with just yoga and/or Pilates, I highly suggest you still try to integrate cardiovascular exercise for heart health and weight training for bone density and strength.
You only need to perform one to two days of weight training a week to make small increases in lean mass and cardiovascular exercise. It could be anything from a brisk walk at lunch to a cycling class. So try to vary your workouts and the way in which you exercise for maximum weight loss results. If anything, changing your routine every month or so can help your body lose weight since your metabolism is always being challenged by different forms of exercise. If your mind is getting bored with your workout, then your body probably is too, so change it up constantly.
Lastly, what you eat is most important in weight loss, and you want to make sure that you eat enough that you do not lose muscle mass. Eat a healthy, nutritious breakfast, followed by healthy choices throughout the day.
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