The circulatory system of the body, together with the heart and blood vessels, is called the “cardiovascular” system. Cardio is the shortened version of this and it is a type of exercise that strengthens the heart, vein and lungs by working intensively. Examples of cardio training are all types of exercise such as running, swimming, walking, tennis, skipping rope, where your heart rhythm is increased and your breathing exchange is accelerated. On the other hand, yoga is a principle focused on postures (asana) and breathing (pranayama) and is built on these two foundation stones.
Regular yoga practice can help you lose weight as cardio exercises do, but this way of losing weight differs from traditionally perceived weight loss. The process called weight loss begins when the amount of calories a person takes is less than the number of calories he spends. If you want to lose weight, you need to review the way you take calories and how you lose calories, and if you need to make the necessary changes, you need to take action. Yoga movements burn calories, but not as much as cardio.
Emotional eating (or eating when stressed), which is one of the biggest causes of weight gain, is difficult for many people to deal with nowadays. Yoga will help you realize your self. It will also make you feel better psychologically and spiritually. And over time, you will learn how to deal with stressful elements. Yoga is actually a sophisticated belief for improving physical relaxation and breathing techniques. ” If you want to lose weight, you need to do exercises that will force you, sweat and accelerate your heart. However, if you remember that yoga also varies in itself, the types of yoga that will challenge you (not those that are intended for relaxation or just stretching) can help you lose weight.
In theory, yoga can help you lose weight. Yoga is not a high intensity internal exercise, but classes usually take 75-90 minutes. And during this time, your muscles are constantly working, getting stronger and longer, and some abdominal exercises can push you very hard. You can add yoga to your weekly exercise routine. Observe yourself. As a result of regular exercise, your body will begin to shape and your metabolism will begin to accelerate. Experts say that increasing the level of physical activity is a good step to lose weight. Considering this, it is very important to choose the right type of yoga to start yoga.
Yoga or Cardio: Which One to Choose?
What we expect from the exercise we do, or what makes us feel good is actually the most important part of the job. Although yoga and cardio have separate dynamics, it can be said that they are supportive exercises. So is yoga more beneficial or cardio? In fact, the answer to this question varies from person to person according to the goal and expectation. Yoga provides stabilization of the core, flexibility, mobilization of the pelvis and waist area while reducing the back and lower back pain in the spine. It is also a type of exercise that balances the body with strengthening breath concentration.
Cardio, on the other hand, is an exercise that speeds up the fat burning by enabling the cells to apply to the fat cells to produce energy because it increases the pulse rate and is at a fast pace. Cardio can be any kind of exercise where the rhythm of the heart is increased and the speed of breathing increases. Exercises such as cycling, running, fast pace walking, rowing can be among your cardio exercises. So what are your goals? Do you want to lose weight? Do you want your body to be stronger? Do you want to look more fit? Or do you have an injury and need improvement? Do you want to get rid of the pain caused by working hard at the desk?
First, determine your needs, then choose the type of exercise you feel good, no matter which one you choose, it is one of the indispensable parts to continue with the exercises you do continuously. Choosing the type of exercise that feels good will help you keep motivation high and bring continuity. Continuity development and development will also help you achieve your goal. If you say I want to burn fat; There must be cardio between the exercises, but it may be healthier to work with a professional instructor who can control it during training to reduce the risk of injury in cases where control decreases due to the fact that cardio is a fast pace exercise.
If your need is not to lose weight but to look fit and to have a healthy posture, thin and long muscles or to relieve lower back, neck, and back pain, Yoga may be your priority. Attention Here! Even if losing weight is not the first goal, you can get nice comments such as “did you lose weight?” even though you are at the same weight thanks to thinning and growing muscles. Supporting your exercises with yoga will enable you to provide breathing and body coordination and to make aware exercises about the body.
Cardio Benefits of Yoga
Should we greet the sun more? According to the research published in the European Journal of Preventative Cardiology, yoga is something that can protect you from heart disease as much as running and cycling. Researchers have compiled 30 studies on yoga and heart health. According to Dr. Myriam Hunink, a senior researcher, people who practice yoga can reduce their risk of heart disease as much as those who prefer traditional cardio methods. In addition, these exercises can lower values such as blood pressure, cholesterol, triglycerides, and regulate heart rhythm. Of course, the research says that people who do not do these exercises are more prone to heart disease, which is not surprising.
According to Hunink, “We think that yoga is healthy for the heart because exercise and relaxation are combined.” Body and mind relaxation is more effective in reducing stress and tension than other fitness activities. According to Craig Ballantyne, the creator of the Turbulence Training program, many men do not prefer yoga because they spend their time more on sweat sessions and burning calories. Although yoga does not burn too many calories (according to the Mayo Clinic, you burn 228 calories per hour. This is 455 calories for lifting weights and 755 for jogging), this activity is indispensable for fitness fans.
According to Ballantyne, “Yoga is ideal for you to recover your body after hard workouts and to improve mobility and flexibility.” Yoga also empowers you. In particular, Vinyasa yoga is a good central zone and isometric strength training. Adapting yoga movements instead of boring planks can work your abdominal muscles better. In addition, yoga movements that keep you steady for a long time can add width to your body. Ballantyne recommends adding 10-15 minute yoga sessions to relax after your workout. And more when you don’t lift weights. If you can spare 4 hours a week, here is a great training program that will strengthen your abdominal muscles:
- Monday: Perform 30-minute metabolic-based stations, and then yoga for 15 minutes.
- Tuesday: Rest
- Wednesday: Do 30-45 minutes of weight-based station work.
- Thursday: Rest
- Friday: Do 30-45 minutes of weight-based station work.
- Saturday: Do 45 minutes of yoga. The advice of Ballantyne is to choose a hall where there are plenty of women and a good trainer.
- Sunday: Rest
What Are the Types of Yoga That Are as Effective as Cardio in Weight Loss?
If you have a goal to lose weight, it will be in your best interest to choose the types of Ashtanga, Vinyasa, or Power Yoga. These classes usually take 90 minutes and have cardiovascular benefits. They also help you burn calories and shape. Among the benefits of yoga is that it makes you more conscious psychologically. Because this awareness helps your eating habits to develop from bad to good.
Yoga helps to lose weight, but when supported with nutrition, more beautiful effects can occur. “How is yoga done?” The answer to the question is based on a history of five thousand years. This belief, which started in India and spread to the world, is not only a physical activity, it also creates a sense of spiritual integrity to raise your living standards and resembles a journey to feel good.
Regular yoga exercises reduce stress, strengthen your muscles, shape your abdominal muscles, it is an aerobic exercise, helps you enter a healthy mood. On the other hand, those who lose weight with yoga also adopt a life philosophy that can balance their lives for a long time. In addition, you can add weight and cardio exercises to your yoga classes. In addition, if you are one of those who do not like to exercise alone, you can do two-person yoga exercises. In short, if you want to do yoga, set aside excuses, and start immediately! Yoga practice can also improve you on emotional eating. You can get to know yourself. And this can help you lose weight.
Doing Yoga and Cardio Together
Yoga is a system that is based on spine health, strengthens all the muscles in the body, activates all the muscles that keep the body upright, enables the muscles to stretch and flex, improves coordination and balance. The circulatory system of the whole body along with the heart and blood vessels is called the cardiovascular system. Cardio is the shortened version of this in general. Cardio exercises are exercises that run the heart, vein, and lungs at an intense tempo. Cardio exercises such as brisk running, swimming, and skipping, which will speed up blood circulation and make you put an effort, are cardio exercises. Yoga and cardio exercises are also very effective in losing weight, gaining muscle, keeping the body healthy, and strengthening the skeletal and muscular system when combined with balanced nutrition.
Sports branches such as swimming, running, cycling are cardio exercises. However, if we aim for fat burning, we should systematically choose two types of cardio systems. These are mild tempo cardio (LISS) and high tempo interval cardio (HIIT). The type of yoga practitioner should choose and practice should be light tempo cardio (LISS). It is enough to do Yoga three days a week for every individual without health problems. With it, doing cardio exercises speeds up the weight loss process. In the days of yoga, intense cardio exercises should be avoided. On the other hand, when you are not practicing yoga, there is no harm in doing an average of forty minutes of cardio training.
Can Cardio Exercise Be Done After Yoga?
While doing yoga, the muscles are exposed to energy loss, and then the muscles go through the regeneration and repair process. Before yoga, warm-up exercises are carried out for the body to relax and apply movements. After yoga, muscles are stretched, relaxed, and cooled by stretching movements. Cardio exercises after yoga mean reheating already cooled muscles and running at a higher pace. This causes the body to lose energy by tiring the body unnecessarily, and then trying to make up for the lost energy through nutrition causes the fat-burning to slow down.
Regular cardio training of individuals with a body mass index above normal ensures that their body reaches the required weight level. People who suffer from overweight are recommended to do regular cardio as well as Yoga exercises. Thus, the process of losing weight and burning fat is accelerated. People with cardiovascular health problems should do cardio work with doctor approval and a specialist trainer. Working without a doctor’s approval can lead to health problems. People with spinal diseases, such as scoliosis, kyphosis, and lordosis, who can be treated with Yoga, will be healthy to implement the cardio program given by the Yoga instructor.
It is important to have a pulse rate of 60-75% in cardio studies. An average 45-50 minute cardio program is ideal so that the pace of the heart rate does not deteriorate. The tempo should remain at the same level after being stabilized, and when you pay attention to these points, you are doing a healthy cardio workout!
It is very useful to do light walks before yoga, cardio fitness exercises other than the days you do yoga, or to do cardio and yoga in addition to your normal yoga exercises. If you are interested in sports branches other than yoga, you can stay healthy and fit by adding exercises such as swimming, running, basketball, tennis, squash, and adding other activities that exercise your cardiovascular system to your sports routine. In addition to all of these, of course, your diet and what you eat is also very important. In addition, exercises that are far above your own energy level will tire you unnecessarily and invite injuries. You can keep fit and feel fit by eating regularly and properly!
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