آیا کاهش وزن با ورزش پیلاتس امکان پذیر است؟

مجله تفریحی سرگرمی دخترونه

آیا کاهش وزن با ورزش پیلاتس امکان پذیر است؟

تمرین پیلاتس برای سلامت موثر است و به رسیدن به وزن مناسب کمک می کند

 

پیلاتس ورزشی است که قدرتی نیست و کالری زیادی نمی سوزاند، اما آیا باعث کاهش وزن می شود؟ فواید ورزش پیلاتس چیست؟ در ادامه به این سوالات پاسخ داده می شود

 

ورزش پیلاتس چیست و چه تاثیری بر وزن دارد؟

پیلاتس یک ورزش کم اثر است که برای بهبود تون عضلانی، ساخت عضلات و بهبود وضعیت بدن موثر است. تمرین پیلاتس برای سلامت موثر است و به رسیدن به وزن مناسب کمک می کند. 

 

با این حال پیلاتس به اندازه سایر تمرینات قدرتی، مانند دویدن یا شنا، به کاهش وزن کمک نمی کند. در واقع در هنگام انجام پیلاتس در مقایسه با سایر ورزش ها کالری کمتری می سوزانید. اما اگر ز پیلاتس و حضور در کلاس های آن لذت می برید، با داشتن یک برنامه منظم و انجام مرتب حرکات آن احتمال کاهش وزن در پیلاتس هم وجود دارد.

 

اگر هدف شما کاهش وزن است باید ترکیبی از حرکات پیلاتس، رژیم غذایی سالم و سایر حرکات ورزشی را با هم به طور منظم دنبال کنید. به عنوان مثال پیلاتس را به طور متناوب همراه با تمرینات قدرتی و سایر اشکال ورزشی از جمله پیاده روی، شنا، دویدن و دوچرخه سواری انجام دهید. 

 

در ادامه این مقاله با سایر مزیت های پیلاتس و نقش آن در کاهش وزن آشنا خواهید شد.

 

تحقیقات انجام شده در مورد پیلاتس چه چیزی را نشان می دهند؟ 

پژوهشی در این زمینه بر روی ۳۷ زن که همگی دچار اضافه وزن بودند و بین سنین ۳۰ تا ۵۰ سال سن داشتند، انجام شد. محققان دریافتند تمرین پیلاتس به مدت ۸ هفته در موارد زیر موثر خواهد بود:

 

کاهش وزن

کاهش BMI

اندازه دور کمر

کاهش اندازه شکم و ران ها

 

اما این ورزش بر روی وزن کلی بدن تاثیری نمی گذارد. این افراد با افرادی که در این مدت هیچ ورزشی انجام نمی دادند مقایسه شدند. 

 

پژوهشی دیگر در سال ۲۰۱۵ بر روی زنان بین ۵۹ تا ۶۶ سال انجام شد که همگی در دوره بعد از یائسگی خود بودند. محققان دریافتند ۱۲ هفته تمرین پیلاتس تغییری در وضعیت بدن ایجاد نمی کند. 

 

اما شرکت کننده ها شاهد تقویت قسمت شکم و اندام های تحتانی و فوقانی بدن بودند که این تقویت خیلی چشمگیر بود. محققان تصور می کنند عدم تغییر در وضعیت بدن به این دلیل است که این شرکت کننده ها رژیم غذایی خود را تغییر ندادند. 

 

به علاوه این تحقیقات نشان می دهند که پیلاتس می تواند برای کنترل کمردرد مزمن و بهبود سایر صدمات موثر باشد، اما تحقیقات بیشتری لازم است. بنابراین اگر آسیب دیده هستید یا دچار کمر درد شده اید، بدون مشورت پزشک تمرینات پیلاتس انجام ندهید. 

 

پیلاتس می تواند برای کنترل کمردرد مزمن و بهبود سایر صدمات موثر باشد

 

ورزش پیلاتس چه میزان کالری می سوزاند؟

میزان کالری که در انجام تمرینات پیلاتس می سوزانید بستگی به وزن شما در زمان انجام تمرینات و همچنین سطح دشواری تمرینات دارد. 

به عنوان مثال فردی که دارای ۶۸ کیلوگرم وزن است، در یک کلاس مقدماتی پیلاتس که ۵۰ دقیقه طول می کشد، حدود ۱۷۵ کالری می سوزاند. این فرد در کلاس پیشرفته پیلاتس در همان زمان ۵۰ دقیقه ۲۵۴ کالری می سوزاند. در کلاس های پیلاتس اگر ضربان قلبتان افزایش پیدا کند کالری بیشتری می سوزانید. 

  

کالری چگونه بر روی وزن تاثیر می گذارد؟

برای کاهش هر نیم کیلو از وزن خود باید ۳۵۰۰ کالری بسوزانید. اگر هدف شما کاهش وزن است، باید علاوه بر پیلاتس ورزش های قدرتی، مانند پیاده روی، دویدن یا دوچرخه سواری را امتحان کنید و یک رژیم غذایی سالم سرشار از پروتئین بدون چربی، غلات سبوس دار و سبزیجات انتخاب کنید. 

 

هر چند وقت یک بار باید ورزش پیلاتس انجام دهید؟

اگر تازه تمرینات پیلاتس را شروع کرده اید، ۲ یا ۳ بار در هفته پیلاتس تمرین کنید تا از تمام مزیت های آن بهره مند شوید. به علاوه می توانید کلاس های پیشرفته پیلاتس را شرکت کنید و یا پیلاتس را در ترکیب با یوگا انجام دهید. در این کلاس ها بیشتر از کلاس های پیلاتس سنتی کالری می سوزانید. 

  

تاثیر ورزش پیلاتس بر بدن چیست؟

تاثیر پیلاتس بر بدن این است که تمرین پیلاتس منجر به بهبود حالت بدن، تون عضلانی و بهبود حالت هسته بدن می شود. تمام این تاثیرات باعث می شود طوری به نظر برسد که وزن شما کاهش پیدا کرده است. به این ترتیب اگر عضلات خود را تقویت کنید و تون عضلانی را افزایش دهید، آماده و ورزیده تر به نظر می رسید، حتی اگر وزن خود را کم نکرده باشید. 

  

نتیجه گیری در مورد پیلاتس

ورزش کردن برای سلامت و کاهش وزن مهم است، اما توجه به رژیم غذایی نیز به همان اندازه اهمیت دارد. علاوه بر خوردن پروتئین بدون چربی، سبزیجات، میوه ها و غلات سبوس دار، میان وعده های سالم بخورید. 

برای تعیین یک رژیم غذایی سالم به پزشک یا متخصص تغذیه مراجعه کنید و برای حفظ سلامت خود هرگز در طول روز بیشتر از ۱۲۰۰ کالری مصرف نکنید. 

   

منبع: seemorgh.com

 

مجلهتفریحیسرگرمیدخترونه

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