Yoga for weight loss
Now that yoga class is as commonplace at the gym as a barbell, should you hit the mat if weight loss is your goal?
If weight loss is your goal it's time to venture into the Zen zone. Yoga is now for "ab" seekers as well as "om" seekers.
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In the past, many gym denizens dismissed yoga as a flaky workout, not part of a real fitness regimen. But as more and more yoga-toned celebrities have sung the praises of sun salutations (and sported seriously buff arms), yoga has moved into the mainstream.
In fact it has replaced touch football and basketball in the list of Australia's top 10 organised activities. According to a survey by the Australian Sports Commission participation in yoga has increased 150 per cent in the past three years. So more and more people are finding out for themselves that yoga enhances the three major components of all-around fitness - flexibility, strength and cardiovascular health.
But perhaps the most interesting news, especially for the weight conscious, is that certain types of yoga, primarily the active flow-type classes, are also major kilojoule incinerators.
Feel the burn - of kilojoules
In fact, a recent study from Adelphi University in New York found that power yoga can obliterate up to 38 kilojoules per minute!
According to yoga teacher Jonathon Fields, Vinyasa yoga is uniquely effective at burning kilojoules because it keeps the body moving in a dynamic, rhythmic flow, much the same way as some classic kilojoule-burning activities, like aerobics. And unlike many cardio pursuits, such as running, and even other styles of yoga, it uses all major muscle groups in both the upper and lower body to accomplish this effect. In fact, he says in an average 90-minute power yoga class, students move through an average of 30 to 60 chatturangas (a yoga pose similar to a push-up, and the equivalent of one from a fitness standpoint), utilising the arms, legs and core muscles simultaneously.
"While some of the less dynamic styles of practice, like Hatha yoga, are wonderful, life-enhancing pursuits, they are likely significantly less effective as a kilojoule-burning solution," says Fields. "So for that added benefit, look for classes, videos or DVDs that say 'Flow', 'Ashtanga', 'Vinyasa', 'Iyengar' or 'Power' yoga."
Gentle is good too
However, Fields says not to discount the benefits of all types of yoga, even gentler approaches, or simple meditation and breathing exercises in conjunction with weight management. "Emphasis on cultivating a meditative breath and mindset is also a powerful adjunct to a weight-loss program. This helps center the mind, induce the relaxation response and ease anxiety. Repeated attention to the fundamental philosophies of self-acceptance, non-violence (even to yourself), compassion and non-judgment, also help cultivate self-acceptance and confidence."
Portability is another big benefit of yoga. "Once you learn the core vinyasas (move sequences) and sun salutations, you can do them pretty much anywhere," says Fields.
Now, don't you think it's time to go with the flow?
Get started
The best way to learn yoga is from a qualified teacher that you like and respect. But if you simply can't get to a class, try a DVD or video such as the Weight Watchers Introduction to Yoga & Pilates DVD which is available from our online shop.
Note: While some gyms and studios may tout the benefits of doing yoga in a super-heated room, take caution in such settings. Inexperienced, overweight, or pregnant exercisers may not tolerate such an extreme, and to date there is no definitive research showing that adding a heat element while practising yoga increases its kilojoule-burning potential.
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