Reformer Pilates is taking the fitness world by storm.
Whilst mat Pilates is still a winner for strengthening your core, reformer Pilates is the new go-to for full-body strength and resistance training.
But what is reformer Pilates exactly, and how does it help to improve fitness?
In this guide, we're bringing insight into this breakout fitness trend, why you should add it to your fitness routine, and the best nutrition and supplements to support it to allow you to get the most out of your reformer workouts.
Table of contents:
What is Pilates?
What is reformer Pilates?
Reformer Pilates vs mat Pilates
How often should you do reformer Pilates?
Reformer Pilates: Nutrition & supplementation
What is Pilates?
Before we break down the details of reformer Pilates, let's start by explaining more about Pilates.
Created by German anatomist Joseph Pilates in the early 20th Century, Pilates is a physical exercise system that utilises controlled, precise movements to target the body's muscle groups. It also helps to improve flexibility, posture and functionality.
Alongside its strength and mobility benefits, Pilates also aids in relieving stress and anxiety through breathwork, one of the core principles of the practice.
In basic terms, Pilates offers similar benefits to yoga but is more strength-focused.
What is reformer Pilates?
Reformer Pilates sees regular mat Pilates exercises be performed on a reformer machine, also known as a reformer bed, to add greater flexibility, stamina and strength to the workout.
Although reformer Pilates may be on-trend, the reformer machine was originally designed by Joseph Pilates when he established the practice all of those years ago, using basic materials such as bed springs to add resistance to workouts.
Most reformer exercises are mat exercises that use the reformer to either make the exercise more challenging by increasing resistance or easier by reducing it.
Reformer Pilates offers many body conditioning benefits, such as low-impact workout that teaches mind and body discipline when performed on specialist equipment. It also allows for a more targeted or supported workout, perfect for those returning from injury and those who want to work a specific muscle group.
Although reformer Pilates may seem like an advanced workout, it's beneficial for all, as all exercises can be progressed or reduced to suit the individual's ability and experience. The machine supports technique, aiding and helping to correct positioning. Small studio classes across the country allow you to come and try out the practice with the guidance of a trained instructor who can help with technique.
Is reformer Pilates strength training?
Much like mat pilates, reformer pilates is a method of strength training.
Rather than simply focusing on front and back core muscles, reformer Pilates starts with the core and works outwards, helping you find length and space in your body whilst under resistance.
Reformer pilates can help to elongate the spine, work the joints and muscles to greater flexibility and strength and help improve posture. It enables your body to be challenged, strengthening in multiple ways and across multiple areas, setting you up to achieve future goals.
Reformer Pilates vs mat Pilates
Although there are obvious similarities between mat and reformer Pilates, such as developing and strengthening the core, improving and highlighting the importance of controlled breathwork and the mental health benefits, there are many differences between these two forms of practice.
Here are some of the main reasons why reformer Pilates is often favoured:
A serious, strength-focused workout
Reformer Pilates is a full-body, strength-focused, low-impact workout that balances controlled movements and breathwork on the reformer machine to target specific dedicated muscle groups. Because of this, it offers more variety than most mat-based pilates classes.
With a more modern format, the reformer's controlled movements and strategic programming align the practice more closely to high-intensity strength training. Each class or programme is more likely to have dedicated segments to specific muscle groups, and the machine and its accessories help make these exercises more easily achievable and comfortable.
Improved coordination and balance
The nature of the reformer machine's sliding carriage adds instability to workouts. Therefore, your muscles are pushed to become more fully engaged to move the platform steadily or to keep it still. Working out on a moving machine helps to improve coordination and balance with every movement practised.
Reduced injury risk
Because the machine's springs offer resistance and stability, they can support the recovery of muscles and joints. For example, if you have a knee injury, the reformer machine's springs can be adjusted to support the knee and allow you to target the hamstring or glute without impacting it.
How often should you do reformer Pilates?
If you're just starting out with reformer Pilates, it may be beneficial to go to a reformer class twice a week for a few weeks until you have a great understanding of the basics and the machine and have guidance from a qualified instructor.
Once you're more familiar with the equipment, the frequency you use a reformer machine will depend on your overall fitness goals.
If you're a runner, reformer Pilates is a great addition to your routine, improving flexibility and core strength and offering a low-impact cross-training alternative to pounding the pavements.
For strength training, reformer Pilates can be a welcome change to lifting weights in the gym and is ideal for targeting certain muscle groups and utilising a progressive overload.
However, if you're working towards muscle tone and posture or a weight loss goal and Pilates is your main form of exercise, you may need to attend a class 2-3 times a week before seeing any real benefits.
Reformer Pilates: Nutrition & supplementation
With reformer Pilates, as with any workout, what you eat pre and post-workout can aid your progression and recovery.
What should I eat before Pilates?
Pre-pilates ensure you are well-hydrated, and try to eat a couple of hours before the class so your food is digested and ready to be converted into usable energy.
A combination of carbohydrates and proteins is a great go-to pre-workout to fuel your workout efficiently.
A banana with almond or peanut butter, wholemeal toast with avocado and egg, or Greek yoghurt with granola and berries are all great examples of light, tasty meals that will help fuel your Pilates workout.
What should I eat after Pilates?
Post-workout, you should aim to replenish your glycogen stores and repair muscle tissue. A protein shake, made with a scoop of protein powder, fruits and plant-based milk can help provide the perfect combination of protein and carbs straight after your workout.
Salads paired with wholegrain rice, pasta or bread and a clean source of protein such as chicken or fish are an ideal source of nutrition, covering all of the important food groups that will help to replenish your glycogen and protein stores.
What are the best supplements for reformer Pilates?
While fuelling your workouts with nutrition from a healthy, balanced diet is important, some key supplements can help you get the most out of your reformer Pilates sessions.
4 key supplements pair perfectly with reformer Pilates; here's what they are and why they're so beneficial;
Collagen
Collagen helps support the joints and muscle tissue health, improving flexibility and range of motion.
Hydrolysed collagen peptides in powdered form are one of the most efficient ways to take collagen, as the amino acids contained in the powder are already broken down, making it easier for the body to digest.
As hydrolysed collagen peptides help maintain the health of joints, ligaments and tendons, they're an essential addition to your Pilates routine.
Protein
Muscles need protein to repair and to perform well during a reformer Pilates session, you want your muscles to be performing at their best.
Whey protein isolate can be quickly absorbed into the body to kickstart recovery post-workout, but don't overlook the benefits of other forms of protein!
Vegan protein powder is packed with amino acids, the building blocks for muscle growth, and is perfect for those with a plant-based diet or lactose intolerance.
Whey protein concentrate, on the other hand, offers a more balanced profile of fats and carbohydrates.
Creatine
Creatine is ideal for energy production, muscle performance and mental clarity and supplementing it can help to really enhance a workout, offering short bursts of energy during intense training. For muscle growth and cognitive function, this is a supplement you don't want to miss out on, particularly if toned muscle definition is one of your reformer Pilates goals.
Electrolytes
Reformer Pilates can be intense, so it's important to replenish the body's electrolyte stores post-Pilates. Electrolytes keep the body hydrated and energised, preventing muscle fatigue and reduced performance.
Whilst water is effective, electrolytes replenish the following;
- Sodium: crucial for regulating blood pressure and supporting muscle and nerve function.
- Potassium: Necessary for heart function, nerve signals and muscle contractions.
- Calcium: Vital for blood clotting, muscle contractions, bone health and nerve signalling
- Magnesium: Necessary for blood glucose regulation, energy production and muscle and nerve function.
Find all the supplements to support your reformer Pilates goals at Discount Supplements
Look no further than our extensive range at Discount Supplements for all the necessary supplements to enhance your Pilates routine. Featuring options for industry-leading brands, including Efectiv Nutrition and Optimum Nutrition, it's never been easier to find the four pilates powerhouse supplements ideal for enhancing your reformer workouts!
