Fitness

Fitness Inspired Yoga

Yoga can be a supplement or the main event in your ongoing fitness program. Yoga postures help us to stretch and strengthen muscles. Hatha flow yoga contributes to cardiovascular conditioning. All yoga includes mindful breathing and restoration for stress relief.

Physical Fitness Guidelines

Physical fitness is measured in muscular strength, muscular endurance, cardiovascular endurance, flexibility and body composition. Calculate your Body Mass Index to see if you’re in a healthy range. If you are a healthy adult, the American College of Sports Medicine (ACSM) recommends that you engage in the following weekly routine to achieve and maintain physical fitness. Fitness Requirements are different for children and adults.

Adult Fitness Guidelines

  • Aerobic Exercise: 150+ minutes of moderate intensity (or 75+ minutes of vigorous intensity) exercise per week. Examples include walking, running, biking, swimming and repetitions of sun salutations. Exercise within 55 – 85% of your maximum heart rate (target heart rate zone) for at least 20 to 30 minutes to get the best results from aerobic exercise. Calculate your target heart rate. What’s the difference? You can talk easily through moderate activity, but not so much during vigorous. To protect your heart, add a 5-minute warm-up and 5-minute cool down.
  • Strength Training: 2+ days per week to address all major muscle groups. In yoga, we use our own body weight and internal resistance to strengthen muscles (i.e. – planks, push-ups, arm balances, standing balances, abdominal exercises, isometric toning, etc.).

Move Your Way link: Want to get more physical activity? Build a weekly plan