A pilates-based physiological recovery strategy to enhance post-exercise recovery after high-intensity interval exercise

Background and Study Aim. Recovery is essential for restoring homeostasis after high-intensity interval exercise (HIIE), especially in non-athletes. While static stretching remains popular, Pilates is also used as a mindful active recovery method, but its effects after HIIE require further clarification. This study aimed to examine the effects of Pilates-based recovery compared to conventional static cool-down on parasympathetic activation, delayed onset muscle soreness (DOMS), and mood disturbance. Material and Methods. A quasi-experimental, pre-post control group design was conducted with 40 healthy, inactive female university students aged 20–25, randomly assigned to a Pilates group (n = 20) or a control group (n = 20). Following a single bout of HIIE (T0), participants were evaluated at 24 h (T1) and 48 h (T2) post-intervention. Outcomes included DOMS (Visual Analogue Scale), heart rate recovery (HRR), and total mood disturbance (TMD; POMS-SF). Data were analyzed using paired sample t-tests and independent t-tests, with effect sizes calculated using Cohen’s d. Results. The Pilates group demonstrated significant within-group improvements from T0 to T2 in DOMS (p = 0.001, d = 3.04), HRR (p = 0.001, d = 288.10), and TMD (p = 0.021, d = 31.89). Between-group comparisons at T2 favored the Pilates group for all variables: DOMS (p = 0.001, d = 2.83), HRR (p = 0.044, d = 47.94), and TMD (p = 0.005, d = 24.18). Conclusions. Pilates-based recovery significantly improves neuromuscular relaxation, autonomic reactivation, and affective state compared to passive recovery. These findings support Pilates as a superior strategy for post-exercise recovery in non-athletes.