Combining Pilates with strength training offers a highly effective approach for preserving and improving muscle and bone health, especially as we age.
Research indicates that this combination can help prevent osteoporosis, sarcopenia (age-related muscle loss), and other musculoskeletal issues by enhancing both bone density and muscle strength.
Improved Bone Density: Strength training, particularly through weight-bearing exercises, has been shown to stimulate bone growth and slow the decline of bone density. Studies reveal that resistance training can significantly reduce bone loss in aging adults, helping to prevent osteoporosis and fractures. Pilates, when combined with resistance work, improves alignment and core stability, which is essential for safe and effective bone-loading exercises.
Enhanced Muscle Mass and Strength: Pilates strengthens deep stabilizing muscles, while strength training adds muscle mass and power. Research shows that maintaining muscle mass through resistance exercises reduces the risk of sarcopenia, keeping individuals strong, mobile, and functional. Pilates enhances flexibility and movement control, which is beneficial for injury prevention, while resistance training supports endurance and stamina.
Better Balance and Posture: Pilates focuses on core strength and postural alignment, which complements the balance benefits of strength training. Improved balance and posture help prevent falls, a major concern for those with compromised bone density. Research confirms that individuals who participate in both forms of exercise experience better functional movement and reduced risk of fall-related injuries.
In short, combining Pilates with strength training offers a holistic approach to maintaining bone density, building muscle mass, and preventing age-related injuries and illnesses, supporting overall well-being as we age.I mix Pilates and strength training to prevent age-related muscle and bone loss.
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