For many of us, yoga is much more than stretching,de-stressing and trying to master meditation … but that does not mean you cannot (or should not) resort to yoga to lose weight, too.
After all, yoga builds the strength of the whole body amazingly. And developing muscle is the key to accelerating your metabolism, helping you burn more calories during each workout and even in savasana (that awesome pose at the end of the class when you stay and try not to fall asleep). Also, depending on your yogasanas (also known as yoga postures), the right kind of yoga can raise your heart rate as well as any other high-intensity workout. Can you lose weight with yoga?
Besides, in the mental area, the mindfulness that yogateaches is fundamental to healthy and sustainable weight loss, which helpsreduce stress and even promote intuitive eating practices. The 2016 researchfrom the National Institutes of Health shows that the full range of physical, mentaland social gains of yoga make it an integral tool to lose weight.
So, whether you’ve been practicing yoga for a long time as arecovery activity or you’ve just ignored it altogether in favor of othercalorie-burning activities, it’s time to activate this weight loss with yoga.And the key is finding the right kind of yoga for your weight loss goals.
Bikram is a 90-minute practice where you move continuously through 26 specially ordered poses, challenging postures and sequences to increase your heart rate.
Sometimes Bikram classes warm up similarly to “hot yoga” classes, but fresh sweat does not cause more calories to burn.
Let’s be honest. When you think about losing weight, you seeyourself in your HIIT class with a coach who shouts at you “let’s go foranother series.” You will never see yourself doing a relaxed” but youshould not underestimate it: yoga has a plus. Relax and reduce the levels ofcortisol, the stress hormone that is closely related to that belly fat so hardto lose.Apparently it is not the fastest practice to lose weight (aperson of 70 kilos burns approximately 298 kilocalories in a hatha yoga classcompared to the 600 that he would spend in spinning), but -if you do a physicalactivity that you like and motivates you-you will be more constant, which inthe long run will be more effective.
In the loss of weight involved multiple variables, but -simplifying- everything is limited to spending more calories than you consume. To lose weight, it is excellent to exercise at least 30 to 45 minutes of moderate intensity three to five days a week.
And what is “moderate intensity”? We use the American College of Sports Medicine: cardiovascular activity is defined as an activity that requires a maximum heart rate between 65 and 90%, lasts at least 20 minutes and involves large muscle groups. Yes, you have deduced well: yoga meets all these requirements.
Remember that -when you try to lose weight- it is best to combine several workouts: cardiovascular exercises, weights … If you add yoga, you will get a winning combination.
Although the rhythm seems slow, contracting and stretching the muscles makes your heart rate increase. If – besides- we add inverted postures, we will force our hearts to pump more blood. With the different positions, you will achieve that the circulation arrives correctly to places that we usually do not activate.
Finally, remember that we are facing a lifestyle. Not only do you work your body, but also your mind and can help you with a more balanced diet.