Stretching for weight loss or stretching after training

The main differences between stretching and Pilates

Two modern trends in fitness - stretching and Pilates - help to achieve a graceful and slender figure with a flexible spine and ballet-like muscles. But they have a different history of origin and are built on different sets of physical exercises and principles. To understand the differences between stretching and Pilates, let's look at the features of each direction.

Features of Pilates

Pilates is a health-improving exercise system developed in the 1920s by German trainer Joseph Pilates for the rehabilitation of wounded soldiers and camp prisoners. It is aimed at improving the condition of the spine and joints.

The focus is on developing the core and abdominal muscles (called “core muscles” in Pilates), as well as stretching the spine.

Regular exercises can improve posture, coordination of movements, restore the physiologically correct curve of the spine and eliminate muscle tension.

Basic principles:

• all exercises of the complex are connected in one chain and are performed in a certain sequence;
• movements are smooth, without jerking;
• attention is concentrated on correct breathing and body position;
• constant tension of the muscles of the center - the abdominal muscles, pelvic floor and back.

Pilates is a dynamic type of physical activity, but the goal is not to perform as many repetitions as possible in a certain time - it is more important to do the exercises correctly, to feel the tension and work of the muscles as much as possible.

Features of stretching

The word stretching comes from the English. stretching - stretching. This is a set of exercises that develop body flexibility, joint mobility and ligaments. This trend of fitness does not have a creator or an exact date of birth. Swedish scientists first talked about the health benefits of stretching in the 50s of the 20th century, but it was known back in the days of Roman gladiators and ancient Greek Olympic athletes.

Stretching is based on alternating muscle tension and relaxation. Stretching exercises allow you to develop the flexibility of absolutely all muscles of the body and achieve mobility of all joints.

Basic principles:

• hold the muscle in a stretched position for 15-30 seconds, gradually increasing the time to one minute;
• Perform all movements smoothly; there should be no pain during exercise;
• increase loads gradually - the frequency, amplitude and intensity of movements increases from lesson to lesson;
• perform stretching exercises after a mandatory warm-up, which will increase the temperature of muscle tissue and prevent injury;
• training should be regular and systematic (at least 4-5 times a week).

Stretching is mainly a static type of physical activity (the exception is dynamic stretching, when springy movements are performed with full amplitude). In each lesson you need to strive for progress - to stretch a little more than last time.

Differences

Thus, a number of fundamental differences can be distinguished between the two types of fitness:

• Most of the exercises in Pilates are dynamic, while in stretching they are static;
• the main goal of Pilates is to correct spinal disorders, stretching is to increase flexibility and mobility of joints;
• when stretching, you do not need to focus on the “centre muscles”, as in Pilates, and control your breathing - the main thing is not to hold it while stretching the muscle;
• the Joseph Pilates system is based on a clear sequence of exercises, while greater freedom of movement is allowed in stretching;
• the emphasis in Pilates is on working the muscles of the core, abdominals and back; stretching involves all the muscles of the body;
• you can do stretching after cardio or strength training, use stretching exercises as a cool-down, Pilates is a full-fledged 40-60 minute training program (although some exercises can be used when doing other types of fitness, for example, planking);
• To progress and achieve goals, you need to stretch your muscles daily or 4-5 times a week; Pilates is enough to do every other day.

In stretching, unlike Pilates training, the help of a partner is often used to work out tight muscles that are difficult to stretch on your own. In addition, there are several types of stretching, which are based on different methods of tensing and relaxing muscles.

Characteristics of Pilates

Pilates is a subsection of yoga that is based on practicing deep and correct breathing techniques in combination with exercises. The exercises are aimed at strengthening the muscle corset, toning muscles and developing flexibility. Increased attention is paid to working the muscles of the back and abdomen, so most of the exercises will be aimed at working these areas.

Each exercise is performed in a certain rhythm with a varying number of repetitions. Some cycles involve the use of breathing techniques, which does not happen in stretching classes. Deep breathing helps saturate the muscles with sufficient oxygen and normalize the functioning of internal organs. Certain elements of the exercises are recommended for performance even by pregnant women, unlike stretching.

Similarities between stretching and Pilates

Despite the differences in principles, Pilates and stretching have much in common:

• the goal of the classes is not to lose weight or build muscle mass, but to increase the flexibility of the body, improve the condition of the musculoskeletal system, and improve health;
• training takes place under calm music, all exercises are performed smoothly, without sudden movements;
• you can practice in the gym with an instructor or at home - both complexes are easy to master on your own using video lessons or books;
• ideal for people with poor health or low levels of physical fitness, for those recovering from injuries or just entering the world of fitness;
• various exercises from both Pilates and stretching are included in the mandatory program for the training of professional athletes;
• no additional equipment is required for training - just a mat and 4 sq.m. free space;
• clothes should be comfortable, no shoes are needed at all - it is recommended to exercise barefoot;
• after classes there is no feeling of fatigue, only pleasant relaxation;
• if you perform all the exercises correctly and carefully listen to your feelings, the exercises will not lead to injuries;
• ideal for evening workouts.

You can do Pilates, like stretching, at any age; exercises of both complexes are suitable for adults and children, men and women.

Stretching or Pilates: which is better to choose?

Stretching exercises allow you to evaluate your physical capabilities

There is no universal answer here. To some extent, Pilates is more monotonous and calmer, it is not for nothing that it is recommended at any age and physical shape. Stretching is good for those who want to make their body more flexible, more relaxed, or who dream of pole dancing. For such a group, flexibility is of increased importance.

Anix Dance Studio offers group stretching classes, as well as individual training with a personal trainer. In complex exercises, stretching is used as a warm-up and cool-down.

Choosing the right time and training format for yourself is not difficult. Prices for an individual or group subscription are presented in the corresponding section of the website, and you can also find out more about the teaching staff and class schedule.

The benefits of these types of fitness

Regular stretching classes, like Pilates, have a general healing effect on the body, which manifests itself in the coming weeks. It becomes easier to perform everyday movements, because the muscles of the whole body, spine and ligaments become more flexible and elastic, and coordination improves.

Both types of fitness have a rejuvenating effect on the body - the spine becomes more flexible and gradually returns to its physiologically correct position. Day after day, pain in the joints and back decreases, and the functioning of internal organs normalizes.

Despite the fact that the exercises and principles of Pilates and stretching are different, both types of fitness contribute to the harmonious development and strengthening of all systems and functions of the body:

• improve the condition of the spine;
• increase body flexibility and joint mobility;
• increase blood circulation;
• relieve insomnia and depression;
• increase immunity;
• normalize digestive functions;
• increase performance;
• balance the hormonal system;
• relieve problems in the sexual sphere;
• help make the figure more slender and graceful.

These healing effects can be guaranteed to be obtained if you regularly and correctly perform exercises from the Pilates or stretching complex.

Both types of fitness have a similar effect on the body, the only difference is that in the Joseph Pilates system the main emphasis is on improving the condition of the spine, but in addition to a healthy body, exercises from the complex allow you to believe in yourself, find harmony with yourself and the world around you.

What is stretching

Stretching is exercises that are aimed at stretching muscles. It is useful for everyone to perform them, regardless of age, gender and general health. To achieve the best effect, stretching should be done daily. As a result of these exercises, blood and lymph circulation improves, salt deposits are dispersed, pain that arose due to stress is relieved, and general relaxation of the body occurs.

What stretching classes will give you

Stretching helps improve posture, keep muscles elastic and even slow down aging. After exercising with stretching, women's movements become more flexible and feminine.

During stretching classes, you need to be as attentive as possible to your feelings. You need to stretch the muscles only to a certain point, during which a feeling of relaxation appears. The occurrence of pain during stretching indicates that the woman has overdone it. The duration of each stretch should be 10-30 seconds and you should not try to hold the stretch for longer. Stretching is good to do after certain types of exercise. For example, after running it perfectly helps relieve muscle tension.

Stretching is attractive because it can be done at absolutely any convenient time in order to lift your mood and improve your well-being. When doing stretching, you should never forget about proper breathing. It should remain calm at all times, and between exercises it is recommended to take deep breaths and exhales to saturate the body with oxygen.

What is more effective for weight loss

Neither Pilates nor stretching will help you lose weight quickly, because the exercises are performed at a slow pace and without weights - there is no cardio or strength training that would contribute to intensive weight loss.

These types of fitness cannot be called energy-intensive. An hour of training burns:

• Pilates – maximum 200 kcal;
• stretching – no more than 150 kcal.

Weight will gradually decrease (especially if you watch your diet and limit your daily caloric intake), but this is rather a “side effect” of the exercise. Stretching muscles improves blood and lymph circulation in tissues, improves circulation and removal of excess fluid, thereby reducing body volume in problem areas. In addition, exercise normalizes digestion and speeds up metabolism, which also helps to get rid of extra pounds.

If you want to lose weight, it is better to choose stretching, but you must include cardio or strength exercises in your workout. Good stretching allows you to increase the range of exercise you perform and burn more calories.

Stretching (stretching)

Stretching is a type of training aimed at developing body flexibility.

This is an ideal way to improve your stretching, relax your muscles after a busy day, or, conversely, prepare your body for productive work in the morning.

Stretching gives: relief from tension in muscle groups and relaxation (almost like a massage!) a feeling of looseness and relaxation in the neck-collar area, back and muscles of the legs and arms, better mobility and, accordingly, amplitude in the joints, increases muscle elasticity, promotes muscle recovery after physical work.

These workouts are aimed at improving stretching, flexibility and relaxation of muscles, mainly in the lower extremities and back. Indicated for “office back” syndrome, osteochondrosis, arthrosis, prevention of the consequences of insufficient movement, to normalize vascular tone.

Stretching is contraindicated

for hernias and spinal instability.

What's better for your back?

There is no more beneficial form of fitness for the back than Pilates - a health system designed to treat diseases associated with functional disorders of the spine.

Pilates exercises:

• strengthens the back muscles;
• return the vertebrae to the physiologically correct position;
• improve blood circulation and metabolism in the intervertebral discs;
• correct posture.

Stretching, thanks to the development of spine flexibility, is also beneficial for the back. Stretching allows you to maintain a balance between tension and relaxation of the muscles that support the spinal column, make them more elastic, the vertebrae more mobile, and reduce the likelihood of lower back injuries during physical activity.

If you have back problems, you need to approach even Pilates and stretching exercises with caution. Supervision by the attending physician and sports instructor is desirable. Improper exercise technique can aggravate the situation.

The best studios in the capital

One of the main features of this sport is that its effectiveness is determined not by the number of approaches and exercises, but by their quality. Many fitness centers and schools offer maximum conditions for comfortable and, most importantly, effective training. Experienced mentors, modern equipment, convenient schedules, group and individual lessons - this is not the entire list of services provided by sports clubs. Below we present to your attention a rating of the best Pilates studios in Moscow.

"White Garden"

This complex is a multi-format wellness area, which includes a spa, a hairdresser, a cozy cafe with a fireplace, two large rooms for yoga and Pilates. The latter is considered one of the best in the city. A talented teacher with ten years of experience is the honored ballerina and choreographer A. Panferova, who is able to quickly and efficiently teach you her skills. A general trainer helps you get back into shape after injuries, helps you get rid of back problems, and conducts classes for expectant mothers and middle-aged people. A homely atmosphere has been created here, so studying here is not only useful, but also pleasant. The cost depends on the format and number of lessons. Lessons from 6500 rub.

Location: Zubovsky pd, 1.

Republika

If you are looking for the address of a place in Moscow where traditional reformer Pilates is performed, you have come to the right place. The innovative network of fitness centers promotes and teaches the classic format of this sports movement. The essence of training practice is to perform special exercises, during which the vertebrae are stretched, the muscles acquire flexibility and elasticity. Moreover, the emphasis is on the functioning of deep muscle tissues, which are not pumped with conventional devices. Professional mentors will teach you proper breathing techniques and improve your well-being. Lessons are conducted individually and in mini-groups of several people. The price of services varies and depends on the number of selected directions, duration and format. The cost of an annual subscription ranges from 30 to 125 thousand rubles.

Address: st. Valovaya, 26

Pilates PMP

A small but quite cozy and comfortable establishment in the Italian Quarter residential complex only seems minimalistic. In terms of equipment, it has practically no equal - it has advanced equipment and professional coaching staff (highly qualified choreographers and ballet dancers). According to customer reviews, this particular Pilates school in Moscow has one of the busiest schedules and the most demanding teachers who do not give up on their students. Thanks to this approach and excellent material and technical base, after just a couple of lessons you will be able to work all muscle groups with maximum efficiency and forget about pain in the joints and spine. In addition to the health benefits, training in PMP is also very interesting - for example, to achieve complete relaxation, you can be tied to the machine with the help of extravagant accessories. 1 month – 25,000 rub.

Coordinates: st. Fadeeva, 4a

Reemala

This place is one of the most popular in the premium segment. For people who want to become the owners of an ideal figure and strong nerves without the use of grueling loads, all conditions have been created here. Author's methods, experienced coaching staff, and innovative equipment allow you to achieve impeccable results after just several months of active training. Training according to the London Garuda method in Russia can be found exclusively in Reemala. The technique of execution is unique - it combines:

• Pilates principles;
• athleticism of dance;
• elements of yoga;
• non-standard breathing work.

The studio is taught by mentors with experience ranging from 3 to 19 years. There are group classes and personal lessons. There is a warm, relaxing atmosphere everywhere. The price of a yearly subscription starts from 13,000 rubles.

Address: Rochdelskaya 15

Pilates Class

A well-equipped sports area in the very center of the capital. Professional coaching staff offers both functional training and individual lessons. Thanks to a skillful approach to each visitor, the correct selection of loads and exercise programs, the specialists of this studio manage to achieve good results in the shortest possible time. In addition to Pilates classes on various reformers in Moscow, they practice yoga, fitness for pregnant women, stretching and much more. The price of visits depends on the format and duration. Trial lesson – 1500 rub.

Address: st. Baumanskaya, 13/2

"Pilates and Yoga"

A highly specialized establishment with the maximum level of return. This means that all efforts here are aimed at improving the selected systems. Studio guests achieve unsurpassed results in a fairly short time. Professional mentors will help you find excellent physical shape, beauty and vitality. A thoughtfully designed interior, modern equipment, relaxing, soothing music, and a friendly atmosphere help a person quickly tune in to the exercises and get the maximum effect from them. The club provides both individual and group training. The cost starts from 800 rubles. 1 lesson – 1200 rub.

Address: st. Fadeeva, 9

Yeezy Fit For Friends

The new sports center is located in the heart of the capital. In a rich and varied program you can find almost all the most popular areas - from classical yoga, aerostretching, to boxing and Pilates. The latter is the “highlight” of the establishment and is an original mix of elements of choreography, ballet, yoga and acrobatic movements. Talented mentors will select loads that will not cause discomfort, but will still show excellent results. You will learn the intricacies of flexibility, stretching, strengthen muscle tissue and improve posture, lose weight and, most importantly, strengthen your willpower and endurance. The price of a subscription depends on the duration and format of training - from 3600 rubles. per month.

Address: st. Bolshaya Bronnaya, 23

TOP PILATES

The institution is distinguished by a variety of training programs, excellent material and technical base and professional coaching staff. Coming here, you are guaranteed to receive a charge of vigor and energy, positive emotions. Therapeutic gymnastics courses will make your figure slimmer, your muscles more elastic and your joints more flexible. Both personal training and classes in mini-groups of several people are conducted. The cost of a subscription varies and depends on the type of sport, the duration and format of the lessons. The introductory training is free.

Address: per. Bryusov, 2/14

X-Fit Monarch

A great place for active people. A large, multifunctional fitness complex offers the most comfortable and accessible conditions for sports. A modern material and technical base, combined with a talented coaching staff, will quickly help you achieve high results. Guests can choose from both group and personal training sessions. It is here that the best Pilates on machines in Moscow is practiced, which is divided into two categories: Matwork and Advanced. These are standard formats for conducting lessons, suitable for both beginners and professionals. People who want to lose weight should understand that there will be no immediate results, but the results obtained will last for a long time. A well-designed exercise program will help you better hear your body language and provide a surge of vigor and positive emotions. The price of a subscription depends on the type of classes and ranges from 30 to 125 thousand rubles. in a year.

Address: Leningradsky Prospekt, 31a

"ProfitConsort"

A great place to learn the intricacies of Moscow Pilates. Highly qualified mentors will find an approach to each client, determine his physical capabilities and select the optimal level of stress. Here you are guaranteed to get a beautiful, and most importantly, healthy, sculpted body in the shortest possible time. During training, your muscles will become more elastic, your joints will be more flexible, extra pounds will go away, your self-esteem and mood will rise. The fitness center also offers practices for pregnant women, stretching, therapeutic exercises and other programs. Trial training – 700 rub.

Address: st. Serpukhovsky Val, 24

"Tonus-Club"

A premium segment sports facility. The fitness center offers its visitors all the most popular types of physical activities, including Pilates. Professional trainers, modern equipment, stylish interior and thematic music will help you quickly immerse yourself in the atmosphere and show the most effective results. Training can be in two formats - individual or group (2-4 people). The price corresponds to the club level, a subscription starts from 37 thousand rubles.

Address: Beskudnikovsky Blvd., 15/1

Relax Yoga

A great place where you can isolate yourself from the noisy life of the metropolis and relax with health benefits. A talented trainer with more than 20 years of experience, O. Rogova uses only proven, highly effective practices of her own design. They are based on exercises of classical hatha yoga, Pilates and acrobatics. This sporting activity can quickly calm the nervous system, tone muscles, lose excess weight, restore sleep, and fill the body with vital energy. Light physical activity alternates with meditation, which gives amazing results. The cost of a one-time subscription ranges from 400 to 600 rubles.

Address: st. Tvardovskogo, 14/2

Yogalates CLUB

The club is located in a picturesque garden named after. Bauman, which allows you to conduct training as close to nature as possible. The building was erected in accordance with all environmental standards, and inside there is peace and harmony. Qualified instructors work in areas such as Pilates, yoga, and therapeutic exercises. After attending just a few lessons, you will feel a surge of energy, improved posture, sleep and overall well-being. Classes are conducted both in small groups and individually. The cost of services starts from 400 rubles.

Address: st. Staraya Basmannaya, 15

"Elines"

The school of dance art offers courses in acrobatics, yoga, body ballet, Pilates and other choreographic areas. Professional instructors will quickly determine your level of physical fitness and select the optimal training program. Modern equipment will also allow you to quickly get closer to the desired result. After just a couple of months of active lessons, you will notice colossal changes in your body - correct posture, gracefulness, body contour, quality sleep, vital energy. 1 Lesson – 700 rub.

Address: st. Luganskaya, 5

LabRehab

The modern medical center specializes in providing services in the field of restoration of the body after injuries caused by ultra-high loads of adherents of cyclic sports. The institution is famous for its unique methods and highly qualified staff - rehabilitation gurus. In each individual case, an individual program is developed, which includes breathing and physical activity on a specific muscle group. The center practices stretching, physical therapy, Pilates, massages, and hardware procedures. 5 workouts – 19,000 rub.

Address: st. Krylatskaya, 10.

"Equilibrium"

Here you will learn to live in harmony with your body in the harsh working conditions of a noisy metropolis. A professional coaching staff will help you achieve high results in a relatively short period of time. A competent system of exercises will make your body flexible, strong and graceful. You will quietly lose extra pounds, gain confidence and vitality. Trainings are conducted regularly in mini-groups or individually. Competent mentors will be able to accurately determine your physical capabilities and select optimal loads. Trial lesson – 600 rub.

Address: st. Yurovskaya, 95

Contraindications to classes

Stretching and Pilates are the most “harmless” types of fitness that can be practiced from three years old until old age. Even pregnant women and injured athletes are allowed to train.

However, there are a number of diseases in which exercise may cause more harm than good. These include:

• exacerbation of any chronic diseases, especially diseases of the musculoskeletal system: arthrosis, intervertebral hernias, protrusion, radiculitis;
• period of acute infectious diseases occurring with increasing temperature;
• severe diseases of the cardiovascular system;
• various body injuries (fractures, dislocations);
• post-operative condition (you can study after 6-12 months, depending on the complexity of the operation and health status).

Diseases such as bronchial asthma, varicose veins or a tendency to form blood clots are not a contraindication to Pilates or stretching, but require mandatory consultation with a doctor. It may be necessary to exclude any exercises from the standard complex and create an individual training plan.

Cycling (or spinning)

Cycling (or spinning) is a type of exercise bike program.

Energetic music and good company of cyclists are the best way to get rid of extra pounds!

Cycling gives: cardiovascular training, cardio endurance, high fat burning, strengthening leg muscles, especially the lower leg, and good spirits.

Cycling training is a unique training that has virtually no specific contraindications (with the exception of general ones), except for pregnancy and venous pathology of the lower extremities. The advantages of this method are that in the absence of a “shock” load on the spine, the abdominal muscles, pelvic floor, and legs are trained, and the activity of the autonomic nervous system is improved. Indicated for cellulite, overweight, obesity of 1-2 degrees, can be used in preparation for a planned pregnancy.

What should you choose?

Since both areas of fitness are similar in the organization of training and health-improving effects, and have the same contraindications, the choice of direction largely depends on the goals pursued and personal preferences. When choosing between Pilates and stretching, you need to first ask yourself questions.

1. Do I have problems with my spine?
2. Are you ready to perform exercises in strict sequence and constantly control your breathing?
3. Do I want to have a flexible body, healthy joints and stretch like a ballerina?
4. Are you ready to train 5-6 times a week?

Having answered yes to the first 2 questions, you should make a choice in favor of Pilates. If the answer is yes to the last 2 questions, you can start stretching.

To visually compare the similarities and differences in the goals, principles and results of Pilates and stretching training, we will create a table.

It may be worth trying both Pilates and stretching to decide which direction is closer. Stretching elements can (and should) be included after cardio and strength training, as well as after Pilates classes. It’s good if the instructor, at least at the initial stage of training, talks about all the nuances of a particular direction and shows the correct technique for performing the exercises. The choice of type of fitness may also largely depend on this.

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