[Purpose] Although Pilates is one of the most widely performed physical activities in Korea, no physiological evidence is available regarding its energy recovery ability. Therefore, the purpose of this study was to investigate the effects of individualized low-intensity mat Pilates on aerobic capacity and recovery ability in adults. [Methods] Ten physically active women participated in this study. Pre- and post-lactate threshold (LT) tests were performed to compare jogging/running speeds (S; km·h^-1) and heart rates (HR; beats·min^-1) at 1.5, 2.0, 3.0, 4.0 mmol·L^-1 lactate concentrations (La^-). Subjects performed 1 h of low-intensity mat Pilates twice a week for four weeks. During these sessions, exercise intensity was determined based on the heart rate corresponding to individualized low-intensity recovery zone 1, which was estimated using a mathematical model of log-log LT1 (from pre-test; < 2 mmol·L^-1). All physiological variables were measured before and after exercise intervention. [Results] Significant differences were found in body mass increase and body mass index increase between the pre- and post-tests (p = 0.016 and p = 0.014, respectively, effect size (ES) = 0.13; ES = -0.11). Levels of La^- between 1.0 and 1.4 m·s^-1 in the post-LT test tended to decrease, although such decrease was not significantly different. Moderate to high positive correlations between differences (Δ) of S and ΔHR at 1.5, 3.0, and 4.0 mmol·L^-1 La- were observed. [Conclusion] Positive correlations between ΔS and ΔHR at certain La^- levels indicate that low-intensity mat Pilates based on heart rate corresponding to individualized recovery zone 1 might be recommended for physically active adults.