Os efeitos do método Pilates na força e flexibilidade de mulheres saudáveis

Abstract

The Pilates method is a physical conditioning system that consists primarily stretching and strengthening exercises that have shown positive results in reducing chronic low back pain and increasing functional physical capacity in healthy and elderly people. This study aimed to evaluate and compare the effects of the Pilates Method on flexibility and muscle strength of the lower and upper limbs and abdomen after 8 weeks of training in healthy women. Twenty-three sedentary women with a mean (SD) age of 33.04 (11.52) years old participated in the study. The sample of women was recruited within an extension project of the Center for Corporal Practices of the Physical Education and Dance School at UFG, which offered the practice of Pilates to the entire community of Goiânia, Goiás. Pilates classes took place twice a week lasting 50 minutes for eight weeks. Classical and Contemporary Pilates mat system (floor) exercises were used in the intervention. The tests used to assess the strength of lower limbs, upper limbs and abdomen were, respectively, the sit and stand test (SST), the arm flexion test (TFB) and the sit-up test (TAB). Flexibility was assessed using the sit and reach test (TSA). The Shapiro-Wilk test was used to assess data normality and for intragroup comparison before and after eight weeks, the test was used to paired measurements. Statistical significance was 5% (p<0.05). Values ​​are on average (SD). After the eight weeks of intervention, it was identified that anthropometric variables, such as body mass and Body Mass Index did not change. However, after eight weeks, there was a significant increase (p = 0.01) in the number of repetitions in TSL from 14.35 (2.32) to 19.52 (4.80), in TFB from 19.43 (4, 27) to 24.96 (4.33) and in GRT from 37.09 (9.77) to 42.78 (11.74). Furthermore, the TSA significantly increased (p = 0.01) from 29.27 (9.75) to 31.80 (7.98) cm. Therefore, it was concluded that eight weeks of mat Pilates increased the muscular strength of the upper, lower and abdominal limbs, as well as the flexibility of the posterior chain of the body of healthy women.