Fitness & Exercise

Pilates and Yoga: Are They Good Exercise?

Ask Julie Rudiger about her fitness regime and she'll talk about downward dog, triangle pose, and warrior III. Tired of counting repetitions and pedaling a stationary bike to nowhere, Rudiger was initially drawn to yoga in 2009 because she wanted an activity that stretched her muscles as well as her mind. Eventually, it became her workout of choice.

But do deep breathing exercises and poses called separating the clouds and boomerang count as a good workout? "A lot of people seem to underestimate the physical benefits of yoga," says Rudiger, 47, a therapist in Denver. "But the practice has made me stronger and more flexible, physically and emotionally."

Mind Body Fitness

Activities such as tai chi (a martial art performed in a series of slow, choreographed movements), Pilates (low-impact exercises that build core strength), and yoga are called mind/body fitness because they emphasize physical and mental strength.

"The movements [also referred to as poses or postures] strengthen your body and improve your flexibility by teaching you how to move your body and focus your mind," says Kevin W. Chen, PhD, MPH, associate professor in the Center of Integrative Medicine at the University of Maryland School of Medicine.

Yoga and Pilates: Going for the Burn

If you're interested in burning more calories, some advanced yoga and Pilates sessions move at a faster pace. For instance, a 155-pound person can burn about 298 calories in a regular one-hour yoga class. But doing Bikram or power yoga will burn even more calories. These classes require students to hold complex poses for longer periods, offering a more intense workout. But beginning classes that teach you how to perfect a plank pose and other mind/body postures provide significant health and fitness benefits beyond a high-calorie burn.

Plus, learning the basics helps prevent injury when you move on to more advanced classes.

For example, doing tai chi's series of graceful movements engages all of the major muscle groups and joints, improving balance and strength. Pilates' emphasis on movements that strengthen the body's core helps build muscular endurance and flexibility. In general, mind/body practices help control weight, reduce blood pressure, ease stress, and improve sleep. In one study, people doing yoga lowered both their LDL (bad) cholesterol and their triglycerides more than 12 points during a three-month study.