Laily Mita Andriana, Fransisca Januarumi Marhaendra Wijaya, Kunjung Ashadi, Adi Pranoto, Muhammad Labib Siena Ar Rasyid, Dewangga Yudhistira, Fajar Eka Samudra, Bayu Agung Pramono, Muhamad Fauzi Antoni, Nurkholis, Imam Syafii, S. Adi
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. © Laily Mita Andriana, Fransisca Januarumi Marhaendra Wijaya, Kunjung Ashadi, Adi Pranoto, Muhammad Labib Siena Ar Rasyid, Dewangga Yudhistira, Fajar Eka Samudra, Bayu Agung Pramono, Muhamad Fauzi Antoni, Nurkholis, Imam Syafii, Adi S, 2025.
Department of Sport Coaching, Faculty Of Sport And Health Science, Universitas Negeri Surabaya, Surabaya, Indonesia; Department of Sport Coaching, Faculty Of Vocational, Universitas Negeri Surabaya, Surabaya, Indonesia; Department of Physical Education, Health, and Recreation, Universitas Negeri Semarang, Indonesia
