The effect of reformer pilates exercises applied at different tempos on physical performance

The purpose of this study is to evaluate the effects of reformer pilates exercises, applied at different tempos, on physical performance. In the literature, it has been observed that various exercises applied at different tempos have different effects on performance. In this context, it aims to reveal the difference in physical performance improvement created by reformer pilates exercises applied at different tempos. A quasi-experimental research design with unequal groups, pre-test and post-test design was used in the research. Twenty sedentary women with an average age of 29.80±2.56 years participated in the study. In this context, participants were subjected to a reformer pilates program twice a week for 8 weeks. Participants were divided into two equal groups: those performing the reformer pilates exercises at a slow tempo and those at a fast tempo. Physical fitness measurements of the women participating in the study were taken before starting the program and after 8 weeks. Before and after the exercise program, height and body weight analysis, body mass index measurement, subcutaneous fat measurement, flexibility measurement, sit and reach test, lumbar flexion test, lumbar extension test, vertical jump test, sit-up test, plank test, and static squat test were performed on the participants. The obtained data were analyzed using the SPSS-25.0 package program. After statistical analyses, the pre-test and post-test values were compared to examine if there was a significant difference between them. As a result, it was found that 8 weeks of pilates exercises performed at fast and slow tempos had positive effects on some physical fitness parameters. It was found that pilates exercises performed at two different tempos significantly affected different physical parameters. According to these results, it can be suggested that reformer exercises be performed at a fast tempo to increase leg strength and reduce body fat percentage, and at a slow tempo to increase core stabilization. Research has shown that exercises performed at a slow tempo develop endurance. This study supports this finding. A statistically significant difference was found in the plank test in the group performing pilates exercises at a slow tempo.