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Pilates vs. Yoga
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Q
Is Pilates better than yoga for strengthening exercises?
A
The answer depends to a large degree on what it is you’re trying to strengthen.
In general, Pilates exercises, originally developed by the fitness trainer Joseph Pilates, target the core muscles around the spine. If your aim is to strengthen your midsection, then Pilates is a fine choice. In a small but well-designed study last year, nine sedentary women who completed 36 weeks of supervised Pilates training bulked up their abdominal muscles by as much as 20 percent, while also lessening any existing muscular imbalances there.
“Pilates can be recommended as an effective method to reinforce the muscles of the abdominal wall and to compensate pre-existing asymmetric developments,” the authors said.
But whether such training fortifies the rest of the body is questionable. A review last year of Pilates-related science found little credible evidence that the exercises added muscle or incinerated body fat apart from in the midsection.
Yoga, however, especially hatha yoga, with its flowing poses, may strengthen larger sections of the body.
“Depending on the specific style, yoga is a quite intensive exercise intervention,” said Holger Cramer, a research fellow in integrative medicine at the University of Duisburg-Essen in Germany, who is studying the physical impact of yoga. A telling 2011 study published in the Asian Journal of Sports Medicine found that after six months of almost-daily sun salutations (a multipart yoga pose) and no other resistance training, young men and women could bench-press significantly more weight and complete far more push-ups and pull-ups than at the start of the study.
The upshot? Pilates may be preferable if your primary goal is a solid core, but if you’re hoping to strengthen your upper body and goose your push-up tally, you’ll probably accomplish more with sun salutations and other yoga moves.
譯文：
問
在增強力量方面普拉提比瑜伽效果好嗎？
答
在很大程度上取決于你要鍛煉哪個部位的肌肉。
一般來說，普拉提最初是由健身教練約瑟夫•普拉提（Joseph Pilates）開發(fā)的，核心目標在于鍛煉脊柱周圍的肌肉。如果你的目標是鍛煉腹部肌肉，那么普拉提就是一個不錯的選擇。去年，在一個精心設計的小型研究中，監(jiān)督九名久坐女性完成36周的普拉提訓練，訓練的效果是腹部肌肉高達20%，同時也減輕了肌肉分布不均失衡的情況。
“對于加強腹壁肌肉并補償肌肉不對稱的情況，可以推薦普拉提這種有效的鍛煉方式，”作者說。
但是普拉提是否加強身體其他部位的肌肉力量還是個疑問。去年，評審相關普拉提訓練的科學性發(fā)現(xiàn)，普拉提除了鍛煉上腹部肌肉外，對鍛煉其它部位的肌肉或燃燒身體脂肪方面的證據(jù)不太有說服力。
不過，瑜伽，尤其是哈他瑜伽，以其流動性的姿勢動作可以加強身體大部分的肌肉力量。
“這取決于瑜伽的特定風格，它是一種高強度的運動方式，德國杜伊斯堡市埃森大學綜合醫(yī)學一名研究員霍爾格•克萊默（Holger Cramer）說，他研究瑜伽對身體的影響。2011年發(fā)表在《亞洲運動醫(yī)學雜志》上的研究發(fā)現(xiàn)，幾乎每天都做拜日式瑜伽練習（一種多個姿勢的瑜伽）并且不參加其他訓練方式，經(jīng)過6個月的訓練，年輕男性和女性的肌肉力量都增強了，都比研究開始的時候做的俯臥撐、引體向上多。
結果嗎？如果你的主要目標是鍛煉脊柱達到堅實柔韌的程度，那么，普拉提可能會更好，但是如果你想鍛煉上半身的肌肉力量可以多做幾個俯臥撐，你可能會完成更多的拜日式瑜伽動作和其他瑜伽動作。
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