Can yoga replace cardio
Health / / December 19, 2019
Try a 90-minute workout on Vinyasa Yoga: your breathing and heart rate become more frequent, the sweat begins to flow down the face and hands - is not cardio?
When people talk about cardio, usually mean aerobic exercise - a continuous activity that raises your heart rate up bandIn which such lessons can already be called a workout for the heart. Yoga is perceived more as an exercise, to tame the restless mind, developing the mind and body, giving him the flexibility and strength. So can provide more yoga and cardio?
Arguments for"
To exercise falls under the definition of cardio, it must include three components: intensity, duration and frequency of occurrence. Ask yourself a simple question: "How is my intense workout yoga?", "How long are these intense periods?", "How often I practice such training?".
The American College of Sports Medicine (ACSM) offers the basic indicators that show how much the time and effort required to keep the cardiovascular system in adult healthy condition. In particular, the heart rate should remain in the range of 65-90% of the maximum pulse parameters for at least 20 minutes at a frequency of workouts 3-5 times a week. But the latest research shows that the total amount of exercise - and the balance between these three components - is more important than achieving a certain intensity threshold. That's what says Dr. Garber Carol (Carol Garber) from Columbia University, co-author of the last provisions on the quantity and quality of exercise needed to maintain a healthy lifestyle, released ACSM.
It can safely take to arms to adjust their load. If you currently have a low-intensity exercise, you can increase the run time or repetition frequency. If the intensity is high, simply reduce the training time, or insert short periods of rest between sets.
The main thing - do not forget to monitor the heart rate, since this measure will help to answer the question whether you can deduct this workout yoga for cardio.
Can yoga be replaced at a rapid pace cardio
To see whether your yoga count as kardiotreniroku, you need to determine what exactly kind of yoga you are doing. If your primary account for the practice sessions at a slow pace with reducing asanas, which need stay in one position for a long period, this training is unlikely to raise your heart rate to the desired rate level. But if you prefer a vigorous workout, the answer may well be yes.
American College of Sports Medicine recommends continuous, rhythmic aerobic activity, which includes work as a lot of muscle. In yoga, there are enough styles that fit this description. However, the general opinion on this yet, even among yoga teachers. For example, Lisa Black (Lisa Black), a yoga instructor and studio owner Shakti Vinyasa Yoga in Seattle, said that her 90-minute session can replace cardio since heart rate accelerates to the desired values for the first 30 minutes training.
Others believe that a Vinyasa yoga is not enough and you need to add other exercises in yoga, swimming or even brisk walking practice.
scientific experiment
To test the theory that yoga can replace cardio, experiment was conducted in where three people involved for a long time yoga practitioners and has excellent physical form. Each of them is engaged in yoga six times a week for 75 minutes.
The cardiovascular system of the subjects assessed Tim Fleming (Tim Fleming) of the training center for the development of endurance in Mill Valley, California. The obtained data should help determine whether yoga practice enough to maintain the health of the cardiovascular system.
All three participants were given Cardiosensor. Data were collected during the week, and then were transferred to Tim for the study. After analyzing figures he came to the conclusion that all three received the load, which can be equated to the cardio. The average heart rate test was 57% of the maximum. Fleming noted that these results were achieved thanks to the duration, frequency and intensity of each workout, and a large volume of training during the week.
After that, the participants went to pass tests on the treadmill and measured VO2 max. The obtained results - 70-80%. Of course, this is not the same performance, which can be seen at the professional runners or cyclists (it's sports, including the work of the large muscle groups for long time, which provide high load on the cardiovascular system), but they allow you to include participants in the experiment to athletes with physical fitness is above average level. That is, they practice enough to maintain heart health.
conclusion
If you frequently visit energetic classes in yoga (ashtanga, vinyasa, power yoga, and so on), with time, you will be getting easier to perform the asanas complexes that at first seemed very lessons complex. Your heart rate after six months of regular yoga practice will decrease from 175 beats per minute to 160. This can be considered good progress - your heart muscle becomes stronger and develops.
To this end, it is not necessary to engage in six times a week for 75 minutes, as did the participants in the experiment. Fleming believes that regular exercise three times a week would be sufficient. The main thing is that you feel the progress and you can easily keep track of it.
Try at least a month to attend classes in power yoga or other dynamic, not forgetting to wear pulsometer, And observe the change in heart rate. I'm sure you'll get interesting results, which will force you to look at yoga practice quite differently. ;)