Pilates might be your perfect match if you’re looking for a low-impact workout that delivers big results. You’ve likely heard of its benefits for core strength and flexibility, but did you know that an hour of pilates can be equated to 6,300 steps? That’s a game-changer for those tracking their daily activity levels or aiming to meet fitness goals without lacing up their running shoes.
Many rely on pedometers and fitness trackers to measure activity, so exercises like Pilates might seem hard to quantify. Thankfully, experts have developed step-equivalent metrics to give you a clearer picture of your efforts. Let’s dive into how Pilates stacks up.
The secret behind Pilates’ impressive step count
Pilates is a full-body workout that improves strength, flexibility, and balance. While it may not seem as intense as running or cycling, the key lies in its continuous and controlled movements.
According to experts, these movements burn calories at a steady rate, translating to roughly 105 steps per minute based on MET (metabolic equivalent of task) values. Over an hour-long session, that’s an impressive 6,300 steps!
MET values compare the energy expenditure of various activities. For example, moderate-intensity Pilates has a MET value of 3.0, which aligns with activities like Tai Chi and bowling. While these exercises may not involve traditional step patterns, they still activate your muscles, improve circulation, and boost your overall fitness.
What makes Pilates even more appealing is its versatility. You can adjust the intensity by incorporating equipment like resistance bands or reformer machines, which can further increase the step equivalency. Pilates also promotes better posture, muscle alignment, and mental focus.
Understanding pilates’ MET values
The Metabolic Equivalent of Task (MET) is a standard used to measure the energy expenditure of various activities. One MET represents the energy used while resting, approximately equal to consuming 3.5 mL of oxygen per kg of body weight per minute.
Pilates has a MET value ranging from 3 to 6, depending on the intensity. Low-intensity sessions align with light walking, while advanced or reformer Pilates reaches energy demands similar to brisk walking or light jogging.
How pilates can help you achieve your fitness goals
If you’re not a fan of traditional cardio but still want to hit daily activity targets, Pilates is an excellent choice. For those aiming to meet the U.S. Department of Health and Human Services’ recommendation of 150 minutes of moderate-intensity exercise per week, Pilates sessions can quickly contribute to that goal. Just three hour-long classes a week could provide nearly 19,000 steps, putting you well on track for maintaining a healthy lifestyle.
Pilates offers a unique blend of physical and mental benefits, and now you can add “step-equivalent champion” to its list of accolades. By equating to 6,300 steps per hour, this activity proves you don’t need to pound the pavement to stay active.
Whether you’re a seasoned enthusiast or new to the practice, incorporating Pilates into your fitness routine can help you achieve your health goals while keeping things fun and dynamic. So, grab your mat, and start stepping your way to better health without ever taking a step.
