Fitness Inspired by Yoga
Yoga is an integral part of any physical fitness program. Specifically, yoga provides stretching, which is often absent from other forms of exercise. Yoga can also address muscle strengthening and cardiovascular conditioning, depending on the postures you choose and the speed in which you practice them. Alternatively, you could use yoga for stretching, warming up and cooling down, and other activities for cardiovascular conditioning (running, swimming, walking, etc.) and muscular strengthening (free weights, kettle bells, resistance bands, etc.).
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. Requirements are different for children and adults. Find out more>>
Adult Fitness Guidelines
- Aerobic Exercise: 30 – 60 minutes of moderate-s/intensity exercise (five days per week) or 20 – 60 minutes of vigorous-intensity exercise (three days 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. To make sure you’re working hard enough, try monitoring your exertion with a wearable heart monitor. To protect your heart, add a 5-minute warm-up and 5-minute cool down.
- Strength Training: 2 – 3 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.).
- Flexibility Training: At least 2 – 3 days per week. Yoga offers numerous postures for stretching.
- Neuromotor Exercise: 20 – 30 minutes per day of balance, agility and coordination exercises. Yoga includes balancing postures and coordination.
Combine a healthy diet with regular exercise and then you’ll see the best results!