Pilates course can improve heart health and metabolism

The study involved 30 women, divided into two age groups: 30-40 years and 50-60 years. All participants underwent a standardized, controlled Pilates program: three sessions per week of 50-60 minutes over a period of four weeks. Before and after the course, the researchers evaluated a number of indicators, including resting heart rate, systolic and diastolic blood pressure, body mass index (BMI), waist circumference, fasting glucose levels, and cortisol concentrations, a stress hormone.

The results showed that several health indicators improved in the participants after four weeks of exercise. In the younger group, there was a significant decrease in heart rate, blood pressure, BMI, and fasting glucose levels. Additionally, the decrease in blood pressure was more pronounced in the older group. Their glucose and cortisol levels decreased more significantly.

An analysis of the relationships between the indicators revealed interesting patterns. In the younger group, there was a correlation between changes in heart rate and blood pressure, indicating a coordinated response of the cardiovascular system after exercise. Additionally, there were correlations between cortisol levels, blood pressure, and BMI, suggesting that the adaptation of the neuroendocrine system is closely linked to the regulation of cardiovascular and anthropometric parameters. In the older group, there was a direct correlation between BMI and glucose levels, as well as between blood pressure and body weight, indicating that improved vascular regulation was accompanied by a decrease in body weight.

Although Pilates increases energy expenditure and activates the neuromuscular system, it is unlikely that the significant reduction in BMI over the course of four weeks can be solely attributed to exercise. The participants were advised to abstain from alcohol, sugary foods, and sweet beverages during the study period, suggesting that a combination of physical activity and dietary changes may have contributed to the observed results.

The more pronounced improvement in older women is likely due to the fact that they initially had higher levels of cardiometabolic risk, which means that they had more potential for positive changes. This suggests that people with more severe metabolic and neuroendocrine disorders may benefit particularly from structured exercise programs like Pilates.

However, the study has some limitations. There was no control group, and the sample turned out to be relatively small, which reduces statistical power and does not allow us to draw unambiguous conclusions about cause—and‑effect relationships. In addition, cortisol levels were measured once in the morning on an empty stomach, so it is difficult to judge the full picture of the hypothalamic‑pituitary‑adrenal system.

The authors note that in order to convincingly confirm the effect of Pilates on physiological parameters, large-scale studies with a longer follow-up period are needed. Nevertheless, the data suggests that Pilates exercises trigger interconnected adaptation mechanisms, and these effects vary depending on age.