Energy expenditure during a Pilates exercise session: a systematic review

Vitor, Gleice Beatriz Batista; Oliveira, Laís Campos de; Pessôa, Rafaela Almeida Gonçalves; Oliveira, Raphael Gonçalves de

doi:10.1590/1980-0037.2025v27e95667

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review article • Rev. bras. cineantropom. desempenho hum. 27 • 2025 • https://doi.org/10.1590/1980-0037.2025v27e95667 linkcopy

Energy expenditure during a Pilates exercise session: a systematic review

Gasto energético durante uma sessão de exercícios de Pilates: uma revisão sistemática

Authorship SCIMAGO INSTITUTIONS RANKINGS

Abstracts

Abstract The aim of the present study was to verify the energy expenditure during a Pilates session under different intervention protocols. A systematic review was carried out, in order to verify the potential of Pilates exercises in meeting the international recommendations of 1,000 kcal/week spent with the practice of physical activity. Searches were conducted in the following databases: PubMed, Embase, CENTRAL, CINAHL, Web of Science, SPORTDiscus and LILACS. 931 reports were located and after screening, four studies met the inclusion criteria. The total number of participants was 71 young adults. Energy expenditure in one session ranged from 64.5 ± 10.7 to 213.7 ± 76.4 Kcal. Proportionally, the highest energy expenditure (8.3 kcal/min) occurred in the following condition: Pilates on equipment, performed in 1x10 series/rep, with one minute of rest between exercises. In conclusion, to reach the recommendations of 1,000 kcal/week, Pilates practitioners must train at least three times a week, considering 60-minute sessions, with exercises performed between 10-15 repetitions and intervals of a maximum of one minute between sets.

Key words:
Exercise; Energy metabolism; Physical conditioning, human

Author and country	Nº participants, age and body mass index (BMI)	Pilates protocol	Evaluation of Energy Expenditure	Results	Qual (0-4)
Silva et al.¹⁷ Brazil	10 physically inactive women	2 sessions (1 familiarization and 1 experimental)	Estimated by heart rate	208 kcal/session (8.3 kcal/min)	3
	19 ± 0.8 years	5 exercises in total (1 stabilization and 4 strengthening)
	19.8 ± 2.9 kg/m²	5 exercises in total (1 stabilization and 4 strengthening)
		Protocol: apparatus (step-chair, reformer, ladder barrel, cadillac and wall-unit)
		Set x reps: 1 x 15
		Interval: 1 min
		Session duration: ≈ 30 min
Santo et al.¹⁸ Brazil	5 men and 5 women with at least 1 year experience with Pilates	1 trial session	Estimated by heart rate	213.7 ± 76.4 kcal/session	3
		21 exercises in total (3 stretches; 10 lumbopelvic stabilizations; 8 core strengthening)
	26.3 ± 3.9 years
	BMI not reported
		Protocol: mat Pilates
		Set x reps: 1 x 10
		Interval: none
		Session duration: 45 min to 60 min
Andrade et al.¹⁹ Brazil	18 physically inactive women	10 sessions (8 familiarization and 2 experimental)	Estimated by oxygen consumption (VO₂) assessed by portable gas analyzer	Protocol 1 (Mat Pilates): 95 ± 2.81 kcal/session (1.93 ± 0.26 kcal/min)	3
	22 ± 3 years 21 ± 3 kg/m²	15 exercises in total (4 stretches; 5 lumbopelvic stabilization; 4 core strengthening; 2 joint mobilization)
				Protocol 2 (Reformer): 130 ± 2.47 kcal/session (2.59 ± 0.53 kcal/min)
		Protocol 1: mat Pilates
		Set x reps: 1 x 10
		Interval between sets: 2 min
		Session duration: 90 min
		Session duration: 90 min		Significantly (p < 0.05) higher energy expenditure of Protocol 2
		Protocol 2: reformer apparatus
		Set x reps: 1 x 10
		Interval: 2 min
		Session duration: 90 min
Almeida et al.²⁰ Brazil	33 physically inactive women	8 sessions (5 familiarization and 3 experimental):	Estimated by oxygen consumption (VO₂) assessed by portable gas analyzer	Protocol 1: 64.5 ± 10.7 kcal/session	3
	22.0 ± 3.3 years	12 exercises in total (3 lumbopelvic stabilization; 6 core		Protocol 2: 72.5 ± 9.7 kcal/session
	22.0 ± 3.6 kg/m²	12 exercises in total (3 lumbopelvic stabilization; 6 core		Protocol 2: 72.5 ± 9.7 kcal/session
		strengthening; 2 joint mobilization; 1 body posture)		Protocol 3: 142.9 ± 14.3 kcal/session
		Protocol 1: mat Pilates		Energy expenditure of Protocol 3 significantly (p < 0.05) higher than Protocols 1 and 2
		Set x reps: 1 x 10
		Interval between sets: 2 min
		Session duration: ≈ 33 sec
		Protocol 2: mat Pilates
		Set x reps: 1 x 20
		Interval between series: 30 sec
		Session duration: ≈ 23 min
		Protocol 3: mat Pilates
		Sets x reps: 3 x 12
		Interval between series: 30 sec
		Session duration: ≈ 49 min

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