1. Conclusion

“I want to build physical fitness. But I’m not good at running.” Are you thinking that and giving up before you even start exercising? When people hear about building physical fitness, some may imagine themselves running while gasping for air.

However, you don’t have to limit your methods for building endurance to just running. A paper summarizing research on healthy adults suggests that Pilates also has the potential to improve cardiorespiratory endurance.

However, this does not mean that it is a “substitute for running” or that “everyone will get the same results.” There are issues with the certainty of the evidence, and it is necessary to read by distinguishing between what can be expected and what is not yet known.

This research is a clue that you don’t have to give up on building physical fitness just because you are not good at running.

2. Endurance is created by the coordination of the lungs, heart, and muscles

“Physical fitness” in daily life has various meanings, such as the strength to carry heavy objects or the stamina to keep moving. What this article deals with is cardiorespiratory endurance. It is not a discussion evaluating all aspects of physical fitness together.

When you keep moving your body, your heart pumps blood that delivers oxygen taken in by your lungs to your muscles. The muscles use that oxygen to generate the energy needed to move. It involves not only the power to inhale, but also the functions of transporting and using oxygen.

Therefore, you cannot judge the value of exercise based solely on the impression of whether or not you are out of breath. It is important to examine the results of continuing, rather than judging by appearance, saying, “I’m not running, so it has nothing to do with endurance.”

Conversely, it is also premature to explain that just because you are conscious of your breathing in Pilates, your cardiorespiratory endurance will improve. What this research examined was the effect of the exercise called Pilates, and the abstracts do not reveal the effects of breathing alone.

Also, the improvement of cardiorespiratory endurance and the resolution of all daily “feelings of fatigue” are different things. Let’s avoid taking the results of the research and applying them broadly to all physical health concerns.

3. The potential of mats and equipment seen in 12 studies

The “Systematic Review and Meta-Analysis of Pilates and Cardiorespiratory Endurance” published by Pessoa et al. in 2023 collected data from 12 randomized controlled trials involving a total of 569 healthy adults.Systematic review and meta-analysis of Pilates and cardiorespiratory endurance A randomized controlled trial is a study in which participants are randomly assigned to groups to compare the effects of exercise and other factors.

When the research was collected and the overall trend was examined, it showed an improvement in cardiorespiratory endurance in favor of the Pilates group compared to the control group. Improvements were also confirmed in an analysis limited only to studies with high-quality research methods.

When divided by the form of implementation, statistically significant effects were recognized both when performed on a mat and when using equipment. However, this is not a result that proves “the effects of mats and equipment are the same” or “any exercise is fine.” From the abstracts alone, it is not possible to determine specific exercises or intensities that produce effects.

Regarding time, the authors cite a total of 1,440 minutes or more of implementation as a condition under which effects are recognized. In the conclusion, they explain that this is “equivalent to 3 months if twice a week, or 2 months if three times a week.”

This figure is a condition shown in the summary of the research. It is not a “minimum line that will definitely work if you do this much,” nor is it a prescription that determines the exercise time required for an individual. Results are not guaranteed just by the number of times and months, and you cannot create a personal menu directly from this information.

In comparison with other exercises, no difference in the effect on cardiorespiratory endurance was confirmed. However, not finding a difference is different from proving that they have the same effect. You cannot read this result as “Pilates can replace other exercises.”

And what cannot be overlooked is the limitation of the evidence. Out of the 12 studies, only 3 were evaluated as having high-quality research methods. The certainty of the evidence obtained from the research as a whole was also evaluated as “very low to low,” and the authors themselves call for cautious interpretation.

It is helpful that improvements were seen even when limited to high-quality studies, but that alone does not make the conclusion certain. Caution is also required when applying the results of healthy adults directly to those with underlying medical conditions.

4. Summary

If you think that ‘the only way to build physical fitness is to run,’ the entry point for starting exercise becomes narrow for those who are not good at running. This research shows that Pilates can also be a candidate when considering cardiorespiratory endurance.

On the other hand, this paper does not determine which exercise is right for you. You should think separately about the improvements seen in the research and what suits your own goals. If you put into words what kind of situations you want physical fitness for, such as ‘I want to be able to walk for a long time,’ it will be easier to consult with others.

If you are interested in Pilates, you can tell fis.pilates about your exercise experience and what you aim to achieve, and discuss the approach that suits you.

If you have shortness of breath, chest pain, or any underlying medical conditions, please consult a medical institution before starting exercise. If you experience symptoms during exercise, do not force yourself to continue and consult a medical institution.

Just because you are not good at running, do not give up on building physical fitness. Do not rush to that conclusion; leave room to find exercises you can engage in.

Supervision: Trainer Yamazaki (fis.pilates Tenmabashi Store)

Qualifications: STOTT PILATES® Certified Instructor (Essential & Intermediate Mat & Reformer) / PHI Pilates / Completed Scoliosis Pilates Training Course

For the instructor’s background, please see Trainer Yamazaki’s profile.