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Yoga
Kelley Gaston
"Runner's World Yoga for Runners" helps build strength and aids runners in their recovery. last season I had trouble with burning out earlier in the season than my competitors, During the time you were anorexic,Age had no effect on the respondents' report of breast pain. ranging from 24% in participants with ≤A cup size breasts to 51% in participants with ≥F cup size breasts." you might have wondered about the specifics: Is yoga best on running or non-running days?D. of the Department of Family and Consumer Sciences at the University of Wyoming examined 17 studies on intensity levels reached and energy expended during yoga sessions Her findings suggest that while some forms of yoga can provide moderate cardiovascular benefits runners should best view yoga as a strength and flexibility complement to rather than a substitute for their primary sport
There are of course many forms of yoga from those that focus on breathing and feature mostly sitting postures to those that entail holding complex standing poses and moving quickly through a series of poses Larson-Meyers survey found that theres equally great variety in these sessions intensity Most were found to have a score of 2 to 3 on whats known as metabolic equivalent of task (MET) a system used to compare energy expended in various activities A MET score of 1 is considered the baseline and corresponds to sitting or otherwise being sedentary A MET score of 3 means an activity has roughly the same energy expenditure as walking at a leisurely pace Activities with a MET score of 2 to 3 are considered light activity
A key exception was surya namaskar or sun salutation (seen in the video below) This is a series of standing lunging and other poses done relatively quickly and usually repeated two to six times Depending on how vigorously theyre done sun salutations typically produce a MET score of 3 to 6 which is considered
moderate activity (By way of comparison running at 9:00-per-mile pace has a MET score of 105 well into whats considered vigorous activity) In one study Larson-Meyer reviewed sun salutations were done vigorously enough to produce a MET score of 74 the equivalent of a walk-run combination averaging between 12:00 and 15:00 per mile
Newswire Sun Salutation Larson-Meyers findings support the conventional view that yoga isnt a huge calorie burner Given the MET scores Larson-Meyer found a typical half-hour session might burn around 150 calories or roughly the amount you would expend in walking a mile and a half in that time In a practical sense even more intense routines such as a vigorous sun salutation wont match running for weight loss given that youre unlikely to do such a series of poses uninterrupted for an hour
As for "hot yoga" Larson-Meyer wrote "Despite purported claims that a Bikram yoga session expends up to 1000 [calories] in 90 minutes the MET values of Bikram yoga performed in hot room with 40% relative humidity were within the same range as yoga practiced at room temperature" In a hot classroom your heart rate will be higher and your sweat losses greater because of the temperature but your long-term caloric burn will still be relatively low
Rebecca Pacheco who guides the Runners World yoga videos [6] and is the author of Do Your Om Thing [7] noted that the studies Larson-Meyer reviewed mostly looked at Hatha and Bikram yoga sequences "There are so many different styles of yoga today many of which are highly physical and blended with other forms of fitness" Pacheco said "The articles referenced for the study date back as far as 1965before the advent of two of the most popular and vigorous styles Power Yoga and Vinyasa Yoga"
Yoga for Runners Pacheco urged runners to think about vigorous yoga beyond its MET score or caloric burn
"Sun salutations are an efficient well-rounded accessible movement that warms up the body in a highly effective way" she said "In addition to its aerobic benefit this signature yoga sequence features forward bending backward bending upper and lower body strength as well as core power The whole body is worked in concert For this reason and others sun salutations are great for runners"
At the same time Pacheco said that even a more vigorous form of yoga might not provide enough of an aerobic workout to fully substitute for running when youre hurt
"Yoga can be a helpful form of cross-training and way to maintain fitness while injured and certain styles are definitely great workouts" she said "Sun salutations or classes built upon them (ie,
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