Most people think of reformer Pilates as strength, toning, core, and mobility work. All true. But there’s a deeper benefit that’s becoming hard to ignore: how Pilates fits into building long-term metabolic health, especially your mitochondria, the part of your cells that produce energy.
And if you care about aging well, staying resilient, and having an engine that actually performs as you get older… this matters.
Here is what the science actually says, without the hype.
Endurance & Strength Affect Mitochondria Differently
Your body adapts to different types of exercise through different cellular pathways.
- Endurance training (e.g., steady cardio, vigorous walking, cycling)
- Boosts the number of mitochondria your body creates
- Improves the ability to use oxygen and burn fuel efficiently
- Signals something called PGC-1α, the master switch for mitochondrial biogenesis
Strength & resistance training (like reformer work)
- Improves the function and efficiency of existing mitochondria
- Increases muscle strength, which drives metabolic rate
- Enhances metabolic flexibility through better muscle quality
Put simply:
Endurance work increases the quantity. Strength work improves the quality.
You need both.
- The Zone 2 Hype Is Overstated — and That’s Fine
You’ve probably heard people say “you need Zone 2 for your mitochondria.”
Recent large reviews show that Zone 2 isn’t uniquely magical. Other forms of training, including higher-intensity cardio and strength work, also create mitochondrial improvements.
So instead of obsessing over a heart-rate zone, the smarter approach is variety:
Do something that challenges your stamina + something that challenges your strength.
That’s where reformer Pilates fits perfectly.
- Why Reformer Pilates Is a Key Part of a Longevity Stack
Reformer Pilates isn’t just stretching on a machine. It loads your muscles, challenges stability, and demands control through range, all of which are metabolically powerful.
Reformer contributes to longevity by:
- Building strength without joint stress
- Improving the efficiency of your muscles’ energy systems
- Enhancing mobility — crucial for staying active as you age
- Training balance, coordination, and nervous-system control
- Supporting hormone health through regular resistance-style work
On a cellular level, the controlled resistance in reformer training pushes muscles to adapt — improving how well your mitochondria perform, even if it doesn’t “flood the engine” like long cardio sessions do.
- The Rise Philosophy: Train for the Long Game
At Rise, we’re not trying to sell shortcuts or trends.
We focus on what actually improves your long-term healthspan:
Strength + Mobility + Metabolic Health
We encourage members to combine:
- 2–3 reformer sessions a week for strength and muscular efficiency
- 1–2 cardio sessions (any style you enjoy) for heart and mitochondrial volume
This mix builds:
- Better energy
- Better movement
- Better metabolic flexibility
- Better aging
It’s simple, sustainable, and actually backed by data, not fads.
- The Bottom Line
If you want to age well, stay strong, move freely, and keep your metabolism working for you, not against you…
Reformer Pilates should be part of your routine.
Not instead of cardio.
Not as a trend.
But as a foundational component of a balanced, longevity-focused training approach.
At Rise, that’s exactly what we’re here to help you build.