Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women

Abstract

The aim of this study was to investigate the effects of an 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. In total, 74 postmenopausal women were recruited and randomly allocated to a Pilates exercise group (n=45) and a control group (n=29). Menopausal symptoms were measured through a questionnaire, while lumbar strength was measured through a lumbar extension machine, and lumbar flexibility was measured through sit-and-reach and trunk lift tests performed before and after the Pilates exercise program, respectively. The Pilates exercises consisted of 7–10 min for warm-up, 35–40 min for the main program modified from Pilates Academy International, and 5–7 min for the cool-down, and were performed 3 times a week for 8 weeks. The results showed a significant decrease in menopausal symptoms except urogenital symptoms. Also, the results presented a significant increase in lumbar strength and flexibility after 8 weeks of the Pilates exercise program. We concluded that an 8-week Pilates exercise program is effective in decreasing menopausal symptoms and increasing lumbar strength and flexibility.

Efeito do treinamento de mat pilates na composição corporal e respostas hemodinâmicas em mulheres na pós menopausa

“…In the study identified flexibility as a determinant of arterial stiffness [27], which is known to be an independent risk factor for cardiovascular disorders, target organ damage and increased risk of mortality [28]. Pilates in our study increased flexibility for both group as well as in other studies [1,29] because of the characteristics of applied training this specific skill.…”

“…The variable of the ratio between the two forces analyzed also did not express significant results, which shows that the difference between the flexion strength and trunk extension was not large proportionally. Eight weeks of training in this method demonstrated that was enough to improve trunk strength and flexibility in postmenopausal women [1]. Other studies have also addressed the improvement of trunk strength with the Pilates method [1,14] and this increase is very important for prevention of chronic back pain.…”

“…Body weight and force of gravity were used as resistance factors and Borg's subjective effort scale [17] as intensity parameters as used in other studies [1,18]. The exercises were divided into training A and B and the progression of overloading occurred with the increase in intensity by the PSE with the score of 9 to 11 during the warming and cooling and in the main part of the class from 11 to 15.…”

“…Postmenopausal women report important clinical symptoms that have a negative impact on the quality of life [1]. Besides the reducing of basal metabolism, concurrently there is a loss of lean muscle mass [2], muscle strength [3] accumulation of body fats [4], dyslipidemia and insulin resistance [5] in this critical period of life.…”

“…Although previous research has demonstrated the efficacy of Pilate's method on flexibility [1], bone density [12], balance [13], and chronic low back pain [14], there is still a gap in its benefit regarding body composition, lipids levels, insulin resistance and other related physical fitness parameters in hypertensive women after menopause. Therefore, the aim of this study was to investigate the chronic effect of 12 weeks of Pilates training in anthropometric responses in hypertensive and normotensive postmenopausal women.…”