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Well maybe not everything you need to know about yoga but this is certainly a start!

 

Let’s get this out of the way first.  I don’t claim to be a ‘yogi’, yoga instructor, etc. in the least but I do hold appreciation for this form of exercise.  I recognize that there are different forms of yoga and I do not know the ins and outs of each.   However, I do believe in a well rounded exercise program and the incorporation of yoga proves to be beneficial in improving muscle fitness and flexibility (1).  With that being said I welcome everyone’s comments!

 

Will yoga help muscle soreness?

 

The answer is yes.  Yoga makes a great recovery workout/modality on an “off” training day.  Research has shown that doing yoga 24 hours post strenuous exercise significantly reduced muscle soreness.  This may be associated with improved flexibility, increased blood flow and the use of the entire body holding static positions (4).  Just another reason to add yoga as a supplemental form of exercise!

 

Will yoga improve my aerobic/cardiovascular fitness?

 

When it comes to weight loss the American College of Sports Medicine (ACSM) provides guidelines for aerobic/cardiovascular activity, roughly 250-300 calories each session and 50-85% intensity.  That’s the guideline we’re going to use for comparison.

 

Researchers have found that traditional Hatha yoga has been unable to provide the intensity or stimulus needed to reach the ACSM’s guidelines (1, 2).   Researchers have also compared traditional Hatha yoga to walking on the treadmill at 3.5 mph and found yoga to be significantly lighter in intensity (1).

 

Virsana yoga has also been studied and failed to meet the appropriate exercise intensity recommendations, heart rates and calories burned (3).

 

Yoga may provide adequate for people in rehabilitation and wellness programs who already have a reduced aerobic ability (1).

 

What does all of this mean?

 

  1. Yoga provides a host of health and wellness benefits.  
  2. Yoga is and proven to improve flexibility, reduce stress and promote relaxation.  
  3. In general, yoga does not provide the appropriate aerobic intensity for improvement in aerobic capacity, someone’s ability to do work or move.  Yoga also isn’t vigorous enough to promote healthy body composition on it’s own.  There may be some positions or types of yoga that do provide this stimulus, but do NOT assume that all yoga is the same.  
  4. Yoga makes a great recovery workout as it has been shown to improved the symptoms of muscle soreness more quickly.

 

How do I find a yoga instructor?

 

The governing body of yoga instructors is the Yoga Alliance.  They have a directory of instructors and schools that go through their “accreditation” process.  A proper yoga instructor certification should have a baseline of 200 hours of hands on training.  Advanced and specialty yoga instructor training should have 500 hours of training.

 

The bottom line is: Strength training and cardiovascular training need to be added to yoga training in order to promote healthy body composition and to achieve the full benefit of cardiovascular health.  

 

References
1) Clay, C.C. et al. (2005).  The metabolic cost of hatha yoga.  Journal of Strength & Conditioning Research.  19: 604-610.
2) DiCarlo, L.J. et al.  (1995) Cardiovascular, metabolic, and perceptual responses to hatha yoga standing poses. Med. Exerc. Nutr. Health. 4:107–112.
3) Rai, L., & K. Ram. (1993).  Energy expenditure and ventilatory responses during virasana—A yogic standing posture. Indian J. Physiol. Pharmacol. 37:45–50.
4) Boyle. C.A. et al.  (2004).  The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity.  Journal of Strength & Conditioning Research.  18; 723-729.
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Brent

Brent

President, Personal Training Manager at Body By Brent LLC
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