AeroPilates Pro XP 555 Study
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The Fitness Effects of A Combined Aerobic and Pilates Program
An Eight-Week Study Using The Stamina AeroPilates Pro XP555
Neil Wolkodoff, PhD, Sue Peterson, Jeff Miller, PhD
Abstract
The fitness effects of a combined Pilates program and Pilates-cardio program on
fitness variables. Neil Wolkodoff, et. al. The purpose of the study was to measure
the effects of a combined Pilates and aerobic program, using a reformer equipped
with a trampoline “rebounder” on various fitness variables. 14 subjects, (2 male, 12
female), underwent physiological testing for VO2 peak, body composition,
balance, isokinetic strength, flexibility, and posture. A control group of 6 subjects
(1 male, 5 female) underwent testing without any exercise intervention. After the
8-week program, parametric and independent samples t tests revealed statistically
significant (p<.05), gains and improvements in VO2 (17%), Anaerobic Threshold
(21%), body composition improvement/decrease (11%), gain in lean mass (5%),
decrease in fat weight (15%), overall stress decrease (58%), low-back/hamstring
flexibility (177%), combined hip flexion (9%), and combined torso rotation (18%).
Overall strength/endurance improved (28%), as well as row (21%), knee extension
(14%), knee flexion (11%), shoulder press (32%), lat pull down (28%), abdominal
crunch (33%), back extension (62%) and overall strength/endurance to body
weight ratio (24%). In conclusion, as measured in this study, Pilates, and
specifically a combined cardio and Pilates program, provides a number of positive
fitness benefits besides increased core strength and flexibility.
Introduction
As the amount of exercise required to maintain and improve health is not utilized
by a majority of the population, there is a need to find exercise modalities which
provide a blend of aerobic, strength and to make a physiological difference while
providing a mode of exercise that appears easy to perform by the general public
(64). Exercise that combines multiple benefits is especially appealing to timeconscious potential exercisers (39, 85).
Pilates has become a world-wide exercise modality which enjoys wide acceptance
because of a wide array of ascribed benefits including improved strength, mobility,
endurance, flexibility, core stability, proprioception, body control and even a
“mind-body” effect in different gravitational planes (9, 19, 30, 80). The two most
common Pilates applications are the reformer and mat-based exercises. Pilates has
had acceptance and usage in the dance community, and has been proposed as a
rehabilitation and training method (23, 40, 50, 51). The reformer is a best described
as a longitudinal platform that uses springs or cables to provide resistance from a
AeroPilates Pro XP 555 Study
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number of angles with both a fixed and moving platform with attachments, while
mat exercises use the same principles of core and spinal alignment, yet are
traditionally performed with little or no apparatus besides body weight (46). As
there are well over 500 exercises that can be performed, it is difficult from a
research focus to determine which exercises to utilize, as that is based upon
intended results (5).
However, very little research has directly verified the popular claims of “lean
muscles,” overall strength, core strength flexibility, posture and even weight loss
(5,10). To date, the sparse research has looked at metabolic expenditure, in a mat
not machine program, and found that in that mode of exercise, the energy
expenditure could be classified as moderate at best (57, 73). Mat Pilates was used,
and energy expenditure and heart rate were below ACSM guidelines. Additionally
some work on EMG data from core exercises indicates that certain core exercises
attain high rates of activation for the rectus abdominus (60), with one study
assessing muscle groups used in a demi-plie movement (77), and another
comparing swiss ball versus chair movements (1). Limited studies have
demonstrated that Pilates has produced some body composition, weight loss and
strength changes (69, 75, 76, 77), but in one study these changes were with young
subjects and may not have been as pronounced as other forms of training (42). In
another, Pilates and resistance training had almost the same benefits (63).
Flexibility has been demonstrated to improve with Pilates exercise (23, 66, 69), as
well as balance (43).
Trampoline-based aerobic exercise has received very little attention in the
literature as a stand-alone form of endurance training. One unpublished study
found that this form of exercise with very fit and leaner than average subjects
produced heart rate and energy expenditure responses within ACSM guidelines
when using rate of perceived exertion to set similar exercise levels between
rebounding and treadmill exercise (55). Trampoline rebounding may also produce
more dynamic joint movements that treadmill exercise (11). Some Pilate’s
reformers have “jump boards” at the foot end of the machine, which allow
movements from simple jumps to squat-like movements on a stable surface.
However, the AeroPilates Pro XP555 reformer used in this study is unique in that it
offers a small trampoline option.
Much of the rationale for the use of Pilates, especially with back and core issues
are inference-based from physical therapy and sports medicine (16, 18, 26, 32, 54).
As Pilates involves breathing patterns as well as movement, the link between
diaphragmatic breathing and movement is higher in this form of exercise than
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some other forms of exercise (4). Additionally, other concepts in spinal
stabilization such as placing the spine in neutral, activation of the deeper core
muscles such as the transverses adbominus, and the practice of “hollowing” all
make Pilates potentially attractive for core strengthening (33, 37, 53, 68, 72).
However, little data exists that actually quantitatively measured Pilates outcomes
in these variables.
Methods
Fourteen (n=14) subjects were recruited for the study with criteria of being
relatively inactive for the previous 90-120 days, as defined by only one or less
formal exercise session per week. Subject age range was from 23 to 64 years of
age, with twelve females (n=12), and two males (n=2). Additionally, the subjects
recruited on the basis of wanting to improve body composition, gain fitness and
learn Pilates. All subjects completed waivers, health history and activity
questionnaires (using AHA and ACSM screening/risk factors). No potential
subjects were excluded based upon risk factors.
Before starting on the Pilates exercise protocol, all subjects underwent a battery of
physiological tests designed to measure the progress of the subjects relative to the
exercise protocol. Height and weight were recorded; with body composition
assessed by skin fold measurements using the Jackson-Pollack equations. Resting
Blood Pressure was assessed using an automated, medical system (Omron, Japan).
Three measures were taken, with the lowest measurement recorded.
Subjects were assessed for VO2 Peak using an Oxycon Mobile (Viasys, Yorba
Linda, CA), all with cycle ergometry. Each subject performed a 4-5 minute warm
up with no load, then based upon body weight, resistance was increased by 10, 20
or 30 watts per minute until volitional fatigue was present correlated with an RQ of
1.10 or greater. Each subject was cooled-down to at heart rate of 110 of less before
allowing them to get off the ergometer.
Balance was assessed using a Lafayette Instruments Stabilometer, model number
16030 (Lafayette, IN). This equipment allows balancing in the frontal plane, and
records time in balance for 30 seconds using a degree sensitivity setting. In this
case, the instrument was set to quit recording balance if the subject was more than
five degrees out of balance on either side. Each subject was given one trial to
understand how the apparatus worked and to experiment with foot and body
position. From that point, each subject was given a 30 second trial with rest periods
between each trial. The best score of the three trials was recorded.
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Strength was assessed using a HydraFitness Omnitron (Belton, TX), which has
capability to measure levels in chest press, row, lat pull-down, shoulder press, leg
extension, leg curl and a modified core strength test (basic rectus abdominus and
erector spinae through trunk flexion/extension). The apparatus was set at
speed/resistance setting of “4” which approximates 160 degrees per second (68,
69). This setting was used for the assessment to measure strength/endurance
changes in the subjects (8, 26, 27). Each subject was adjusted via seat distance and
leg brace distance for his or her height. The test procedure was explained, and each
subject was allowed to practice each movement until they felt they understood
maximum speed against the particular lever arm at that speed setting.
After practice, the subject was allowed to set their own range of motion (chest
press/row, shoulder press/lat pull-down and abdominal crunch/back extension),
and then performed the 20 repetitions. The order for assessment was chest
press/row, leg extension/leg curl, shoulder press/lat pull-down and abdominal
crunch/back extension. The total foot pounds of force for the 20 repetitions was
recorded, as well as the combined total for the eight measures, and that total was
divided by body weight to give a strength to body weight ratio.
Flexibility was assessed using a goniometer for hip flexion and trunk rotation. For
hip flexion, the subject was supine, and pulled the knee to the chest, without arm
assistance, while keeping the back flat, then the score was recorded. Trunk rotation
was measured from the mid-line facing forward, and subjects held a non-weighted
bar to align their shoulders, in a seated position, and twisted each direction to a
point just before their spine angle deteriorated or they attempted to move the bar
with their shoulders. The best score for three trials was recorded for each measure.
Additionally, flexibility was measured using a standard sit and reach box
(Accuflex 1), measuring in centimeters (7). Subjects, without shoes kept their legs
flat against the floor while the feet were flat against the box, and placed one hand
directly over the other. In a slow flexion movement, the subject pushed the
measurement ruler as far as possible, then repeated the trial two more times. The
best score of the three trials was recorded, and if the subject did not reach their
toes, the score was recorded as negative, and if the subject could go past their toes,
the score was recorded as positive.
Posture was assessed visually using an Alignabod visual chart (Dallas, TX).
Subjects performed this task in bare or stocking feet, and were instructed to stand
in a normal posture against the posture grid. Photos were taken from front, back,
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and both sides before and after the exercise intervention to determine if on a visual
scale the exercise regimen made a difference in overall posture.
Self-reported stress was measured using a modified professional life stress scale
using 22 questions (12, 47). As the subjects recruited were all professional people,
this scale uses questions about areas that relate to both work and personal life.
Points are ascribed to each answer, with <15 points having low life stress, 16-30
points reflecting moderate stress, and >30 points indicating a high level of stress.
Subjects were instructed to complete the questionnaire with the first responses that
came to mind, then seal in envelope, and deliver at pre and post testing times.
Scores were not revealed to participants.
Two sub-groups of participants also went through additional measurement to
determine blood pressure response during exercise and actual energy expenditure
during rebounding compared to the same relative effort on an elliptical and
treadmill. Blood pressure was recorded for a five-minute segment at one-minute
intervals. Energy expenditure was measured using an Oxycon Mobile
measurement system. As the subjects were familiar with cardio rebounding, that
was used to set a comfortable aerobic pace by level of effort and rate of perceived
exertion for at least five minutes where steady state was evident. Each subject was
then instructed to repeat that level of effort on a leg-only elliptical, and during
treadmill walking, with measurement of energy expenditure needing to meet the
five-minute minimum steady-state guideline.
Exercise Intervention
Each subject received three sessions of exercise for four weeks in a supervised
environment using the AeroPilates Pro XP 555 (Stamina Fitness, Springfield, MO)
After the fourth week; the individuals had one supervised exercise session, with the
balance of training at home using an AeroPilates Pro XP 555. During the fourth
week onward, the program for the week was introduced to the participants in a
checklist form, which they returned at the beginning of the following week.
Participants were instructed to perform two additional sessions on their own, and in
some cases, participants performed three additional sessions. The average number
of sessions for all participants for the study was 3.21 per week reflecting this fact.
As Pilates does not normally have an aerobic component, a program was devised
alternating periods of five minutes of aerobic jumping with five minutes of
traditional Pilate’s exercises for a total of 40 minutes of exercise. The aerobic
component used various jumps starting with double leg movements, progressing to
more difficult single leg movements. Initially, subjects were instructed to get
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comfortable with the movement, and learn how many springs or cords were
required to get their effort level to a standard 6/10 on a Borg scale. During each
aerobic segment, approximately five different jump patterns were alternated for the
duration of this segment. After three weeks of exercise, each participant was asked
to perform this portion at 40-45 jumps per minute which was chosen as an
observed range for being both sustainable and below individual anaerobic
threshold.
The Pilates components were divided into leg/foot work, upper body, core and
flexibility components. Each exercise was repeated with the goal being 5-10
repetitions of each exercise. For the most part, widely accepted Pilates exercises
were used such as hug a tree, salute, bicep curl, down circles, footwork, scooter
and hamstring stretch. Participants were coached on proper form and breathing
throughout each session. Modifications were made according to individual need in
resistance and position as needed. More advanced exercises were added every one
to two weeks for each section.
During the program, each participant was given a general set of dietary guidelines
to follow for the duration of the program. However, that portion was not
mandatory and there were only four individuals who tried to follow an individual
dietary plan while participating in the exercise portion.
Results
The overall results of the study are summarized in table 1. With one exception, all
results were statistically significant at the .05 level. Body weight decreased for the
group, and body composition improved via both a loss in fat weight and a gain in
lean muscle. VO2 peak showed significant gains, with both anaerobic threshold
(AT) and kcal at AT improving.
Core strength/endurance, as measured isokinetically, increased significantly,
especially in back strength/endurance. Row, leg extension, leg curl, shoulder press
and lat pull down measures increased significantly. Chest press measures increased
yet were slightly outside the P<.05 level at .06 because of two outliers who
increased their measures in slight disproportion to the group.
Flexibility did increase in all measures, especially notable in sit and reach
measurements. One note is that on visual observation, flexibility imbalances from
side to side were narrowed so at least in basic abilities, the subjects were more
balanced right to left. Balance improved significantly for all subjects. Stress scales
scores decreased significantly.
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Blood pressure changes during exercise demonstrated a pattern that indicates this
form of endurance exercise does not produce blood pressure responses inconsistent
with other forms of endurance exercise, and therefore appear safe in terms of basic
blood pressure response. Energy Expenditure during cardio rebounding compared
favorably with both elliptical and treadmill exercise, and in some participants was
actually higher than the elliptical or treadmill at the same rate of perceived
exertion. The small sample size for these two sub-measures provides a realistic
trend and estimation of results for others participating in like exercise, yet needs
additional subjects to reach the same level of statistical significance found in the
changes in fitness measures.
Table 1, Overall Results
Variable
Weight/Pounds
Body Composition/%Fat
Lean Weight/Pounds
Fat Weight/Pounds
Stress Scale/30 pts
VO2 Peak - ml/kg/min
Anaerobic Threshold
Kcal Per Minute/AT
Balance/time out of30 seconds
Sit/Reach/cm.
Hip Flexion-L/Degrees
Hip Flexion-R/Degrees
Torso Rotation-L/Degrees
Torso Rotation-R/Degrees
Chest Press-Ft. Pounds/20 Repetitions
Row
Knee Extension
Knee Flexion
Shoulder Press
Lat Pulldown
Abdominal Crunch
Back Extension
Pre/Start
184.21
32.5
123.81
59.8
16.5
29.13
19.95
7.82
11.72
6.71
113.93
114
53.5
56.64
624.29
681.71
432.07
579.14
258.71
495.07
282.36
323.5
Post/Finish
179.11
28.94
129.62
50.98
9.57
35.19
25.08
9.77
14.75
18.64
122.71
123.07
66.64
67.29
763.43
825.21
495.64
646.36
342.29
637.64
417.71
525.79
Change
5.1
3.56
5.82
8.82
6.93
6.06
5.13
1.95
3.03
11.93
8.98
9.07
14.14
10.62
139.14
143.5
63.57
67.22
83.58
142.57
135.35
202.29
% Change
9.7
11
5
15
58
17
21
20
21
177
9
8
20
16
22
21
14
22
32
28
33
62
Statistical Significance
0.005
0.0006
0.001
0.001
0.001
0.001
0.001
0.001
0.029
0.001
0.023
0.016
0.003
0.011
0.06
0.001
0.035
0.019
0.001
0.001
0.001
0.001
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Table 2, Control Group Versus Exercise Intervention
Area/Variable
Weight-Pounds
Body Composition-%Fat
Lean Weight-Pounds
Fat Weight-Pounds
Stress Scale-Points
VO2 Peak-ml/kg/min
Anaerobic Threshold-ml/kg/min
Kcal Per Minute at AT
Sit & Reach Flexibility-centimeters
Right Hip Flexion Flexibility-degrees
Left Hip Flexion Flexibility-degrees
Right Torso Flexibility-degrees
Left Torso Flexibility-degrees
Chest Press-Ft. Pounds of Force/20 Repetitions
Row-Ft. Pounds of Force
Leg Extension-Ft. Pounds of Force
Leg Curl/Flexion-Ft. Pounds of Force
Shoulder Press-Ft. Pounds of Force
Lat Pulldown-Ft. Pounds of Force
Abdominal Crunch-Ft. Pounds of Force
Back Extension-Ft. Pounds of Force
Overall ST/END-Ft. Pounds of Force
ST/END Body Weight Ratio
Balance-Time Out of 30 Seconds
Control Group Change
Exercise Group Change
0.17
-5.11
0.69
-4.43
-1.04
5.81
1.22
-8.82
0
-6.93
0.38
6.06
0.17
5.13
0.02
1.95
0.17
11.93
0.33
9.07
1.67
8.79
0
10.64
0.5
13.14
4.33
139.14
2.83
143.5
23.17
63.57
7.33
67.21
4.67
83.57
8.5
142.57
0.83
135.36
0.67
202.29
146
1019.93
0.74
6.13
0.19
3.04
Table 3, Graphic Depiction of Significant Fitness Variables
Individual Graphs For Fitness Variable Change, Start and Finish
Weight Changes
185.00
184.21
Weight in Pounds
184.00
183.00
182.00
181.00
180.00
179.11
179.00
178.00
177.00
176.00
Weight-Start
Weight-Final
Weight S/F
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Lean Weight in Pounds
Lean Weight Changes
132
129.62
130
128
126
124
123.81
122
120
Lean Weight-S
Lean Weight-F
Lean Weight Start/Finish
Body Composition Changes
32.49
33
32
% Body Fat
31
30
29
28.06
28
27
26
25
Body Composition-S
Body Composition-F
Body Composition S/F
Fat Weight in Pounds
Fat Weight Changes
62
60
58
56
54
52
50
48
46
59.8
50.98
Fat Weight-S
Fat Weight-F
Fat Weight S/F
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VO2 in ml/kg/min-1
VO2 Changes
35.19
40
30
29.13
20
10
0
VO2-S
VO2-F
VO2-S/F
Anaerobic Threshold Changes
AT in ml/kg/min-1
30
25
20
25.08
19.95
15
10
5
0
Anaerobic Threshold-S
Anaerobic Threshold-F
Anaerobic Threshold S/F
Kcal Per Minute
Kcal Per Minute at AT Changes
12
10
8
9.77
7.82
6
4
2
0
Kcal/Minute AT-S
Kcal/Minute AT-F
Kcal Per Min. at AT-S/F
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Flexibility in Centimeters
Sit & Reach Changes
18.63
20
18
16
14
12
10
8
6.71
6
4
2
0
Sit/Reach in Cm.-S
Sit/Reach in Cm.F
Sit & Reach S/F
Flexion in Degrees R.O.M.
Left Hip Flexion Changes
122.71
124
122
120
118
116
114
113.93
112
110
108
Left Hip Flexion in Degrees-S
Left Hip Flexion in Degrees-F
Left Hip Flexion S/F
Flexioin in Degrees R.O.M.
Right Hip Flexion Changes
123.07
124
122
120
118
116
114
114
112
110
108
Right Hip Flexion in Degrees-S
Right Hip Flexion in Degrees-F
Right Hip Flexion S/F
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Rotation in Degrees R.O.M.
Right Torso Rotation Changes
80
67.29
70
60
55.64
50
40
30
20
10
0
Right Torso Rotation-S
Right Torso Rotation-F
Right Torso Rotation S/F
Left Torso Rotation Changes
Rotation in Degrees R.O.M.
70
60
66.64
53.5
50
40
30
20
10
0
Left Torso Rotation -S
Left Torso Rotation S/F Left Torso Rotation -F
Chest Press ST/END Changes
900
763.43
Ft. Pounds of Work
800
700
624.29
600
500
400
300
200
100
0
Chest Press/Ft. Pounds-S
Chest Press/Ft. Pounds-F
Chest Press S/F
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Row ST/END Changes
825.21
Ft. Pounds of Work
900
800
700
681.71
600
500
400
300
200
100
0
Row-S
Row-F
Row S/F
Leg Extension ST/END Changes
Ft. Pounds of Work
520
495.64
500
480
460
440
432.07
420
400
Leg Extension-S
Leg Extesnion-F
Leg Extension S/F
Knee Flexion ST/END Changes
Ft. Pounds of Work
660
646.36
640
620
600
580
579.14
560
540
Knee Flexion-S
Knee Flexion-F
Knee Flexion S/F
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Shoulder Press ST/END Changes
Ft. Pounds of Work
400
342.29
350
300
258.71
250
200
150
100
50
0
Shoulder Press-S
Shoulder Press-F
Shoulder Press S/F
Lat Pull Down Changes
637.64
Ft. Pounds of Work
700
600
500
495.07
400
300
200
100
0
Lat Pulldown-S
Lat Pulldown-F
Lat Pull Down S/F
Abdominal Crunch ST/END Changes
417.71
Ft. Pounds of Work
450
400
350
300
282.36
250
200
150
100
50
0
Abdominal Crunch-S
Abdominal Crunch-F
Abdominal Crunch S/F
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Back Extension ST/END Changes
Ft. Pounds of Work
600
525.79
500
400
323.5
300
200
100
0
Back Extension-S
Back Extension-F
Back Extension S/F
Isokinetic Work Total Changes
4658.21
Ft. Pounds of Work
5000
4500
4000
3500
3638.29
3000
2500
2000
1500
1000
500
0
Isokinetic Total-S
Isokinetic Total-F
Isokinetic Totals S/F
Body Weight to ST/END Ratio Changes
Ratio BW to ST/END
30
25
20
26.18
20.05
15
10
5
0
ST/END Body Weight Ratio-S
ST/END Body Weight Ratio-F
ST/END Ratio S/F
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Balance Changes
14.75
Score out of 30 second
16
14
11.72
12
10
8
6
4
2
0
Balance/Out of 30 Seconds-S
Balance/Out of 30 seconds-F
Balance S/F
Tables 4 & 5 Blood Pressure Changes During Cardio Rebounding
Subject Start-Systolic Start-Diastolic Minute 1 Systolic Minute 1 Diastolic M2 Systolic M2 Diastolic M3 Systolic M3 Diastolic M4 Systolic M4 Diastolic Recovery Systolic Recovery Diastolic
BP
146
83
165
78
174
84
174
84
162
65
146
70
CM
113
75
129
63
121
75
129
75
129
75
99
55
LH
163
102
170
91
181
91
181
91
181
91
162
90
JAB
120
71
138
76
143
78
140
76
140
76
130
84
LOH
137
88
172
81
179
82
179
72
171
70
142
80
PO
108
63
106
63
113
67
108
64
108
64
112
73
LR
149
74
149
68
147
67
147
67
147
67
138
77
SM
124
74
137
65
137
68
149
70
149
70
119
70
SA
121
74
143
95
168
92
173
78
173
78
128
78
Average
131
78
145
76
151
78
153
75
151
73
131
75
Mean BP
104.5
110
114.5
114
112
103
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Blood Pressure Changes with CardioRebounding
180
Blood Pressure in mmHG
160
140
120
Systolic
Diastolic
Mean BP
100
80
60
40
20
ry
ve
Re
co
M
in
ut
e
3
M
in
ut
e
2
M
in
ut
e
1
M
in
ut
e
t
ar
St
4
0
Time/Minutes
Tables 6 & 7 Kcal Expenditure Cardio Rebounding, Elliptical,
Treadmill
Subject
1
2
3
4
5
6
Average
Cardio Rebounding Kcal/min
12.3
8.4
9.8
8.4
8.9
9.4
9.53
Elliptical Kcal/Min
9.7
8.1
9.4
8.3
9.3
9.2
9
Treadmill Kcal/Min
10.7
9
8.1
8.5
9
7.1
8.73
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Kcal Per Minute In Cardiorebounding,
Elliptical, Treadmill with 6 Subjects
14
10
8
1
2
3
4
5
6
Average
6
4
2
Treadmill
Kcal/Min
Elliptical
Kcal/Min
0
Cardio
Rebounding
Kcal/min
Kcal Per Minute
12
Exercise Type
AeroPilates Pro XP 555 Study
Photographic Examples, Visual Posture Assessment
Program Start Compared to Program Finish
19
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Discussion
The fitness improvement for the Pilates regime studied compared favorably to
other forms of exercise that can be viewed as more “intense” (6, 13, 14, 15, 20, 29,
38). The exercise component performed by each subject at home had high
compliance, with the subjects noting the program and progressions were easy to
follow compared to previously attempted forms of exercise.
Strength/endurance increased significantly in all areas which points to the
conclusion that Pilates-based exercises can contribute to activities of daily living
through greater strength and endurance (62, 66). The leg extension and leg flexion
scores did not increase as much as other measures. This may be due to the fact that
Pilates leg movements are generally multi-joint in nature, and therefore specific
quadriceps and hamstring strength gains would not be as great as muscle groups
that rely on multi-joint movements, such as the row. The study also supports the
notion that Pilates develops significant core strength, as demonstrated by the
isokinetic results of the abdominal and back extension tests. From anecdotal
reports from the subjects, core strength was needed to maintain body position
during the rebounding component, so it is theorized that in part contributed to the
increases of core strength/endurance as measured isokinetically.
The significant increases in VO2, or general aerobic endurance, are better when
compared to other forms of moderate exercise (6, 17, 38, 59, 61). However, when
compared to longer training programs, the results were comparable to programs
where the length of training was significantly longer, and where training was
continuous (65). This study supports the notion that for de-conditioned exercisers,
cardiovascular training can occur in short, repeated bouts for almost the same
benefit as continuous training. Additionally, this form of cardiovascular exercise
also influenced Anaerobic Threshold and actual kcal at AT. This may be due to the
fact the subjects were de-conditioned, and in some cases, they may have exceeded
the recommended level of effort during this portion of their training. This has
implications for weight loss programs as the higher the number of kcal which can
be utilized at a relatively comfortable pace, the more kcal someone can utilize
during an exercise session. As the AeroPilates XP 555 uses a trampoline instead of
a “jump board,” these results are specific to the trampoline option, and may not
occur with a jump board. Further study is needed to examine this relationship.
Body composition improved significantly compared to other Pilates studies, and at
a level comparable to other forms of training (12, 17, 34, 42, 62, 75). It is
AeroPilates Pro XP 555 Study
22
postulated that since most of the exercises involved two or three sets combined
with cardio-rebounding, this had more of an effect than if a single set of exercise
was used (25, 59), both in gain of lean muscle and actual energy expenditure
during the exercise session. There may have been short-term elevation of REE for
a period after exercise that could be partially responsible for both weight loss and
body composition improvement (14,17, 29, 59, 82, 83).
Flexibility increased, especially in low back and hip motions, all used in the
training program. This was consistent with other studies where flexibility was
measured (2, 66, 69, 75, 76). This needs further study, as it would appear the
amount of flexibility improvement would be directly tied to the exercises used and
their emphasis on increasing range of motion.
Balance improved without performing formal balance training, demonstrating the
program may have a role in fall prevention and overall function by more efficient
postural control (3). This may also be due to the footwork component, enabling the
subjects to “tune in kinesthetically” while in either a stable or unstable situation.
The balance gains were more significant than previously reported (31, 43).
While difficult to quantify, all participants felt their posture was improved. Cursory
visual analysis demonstrated apparent improvements in posture even though some
studies have demonstrated that not all testers will grade or analyze a subject the
same way (22, 23, 35).
As Pilates is touted as a “mindful” exercise, where engagement of cognitive
functions has benefits, it was not surprising that stress scores were reduced from
participation in the program. The particular self-reported scale used in the study
focused on a combination of work and home stresses, and as no subjects changed
life situations during the study, the results were significant and indicate there may
be a mind-body connection with this form of exercise reduces perceived stress (10,
30, 67).
In conclusion, the Pilates program used in this study combined with a trampolinebased aerobic program provided a sufficient training stimulus for individuals to
make significant gains in VO2 Peak and associated measurements,
strength/endurance, core and back strength, body composition, flexibility, and
dynamic balance and appears to reduce stress via mental engagement with the
exercise.
AeroPilates Pro XP 555 Study
23
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