International Yoga Day 2022: Can yoga be a good substitute for cardio exercises?
Yoga is known to confer several mental, physical and spiritual benefits. It calms the mind, alleviates stress and keeps your general well-being in check. But, can it also give you benefits like blood pumping and heart shaking cardio workout Is?
On this International Day of Yoga, health and fitness experts explain how the age-old practice of yoga can also be considered cardio and improve your fitness if you practice certain forms. “If you practice certain styles of yoga, like vinyasa yoga, for at least 45 minutes, 3 to 5 times a week, yoga can be taken as cardio and thereby improve your fitness level,” said Dr. Parmila Sharma, HOD – Physiotherapy, Paras Hospitals, Gurugram.
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She added that when done correctly, “a yoga session can be more challenging and calorie– burn over an hour on the treadmill, and it’s a great method to grow and stay toned using your own body weight.
Agree with Dr Narendra Shetty, Welfare Manager, Kshemavana, Bangalore. “Yes, yoga is the best substitute for cardio exercises; Yoga is not a ‘work out’ as a yoga scripture says, it is said to be a ‘work in’.
“Cardio is a Aerobic exercise which focuses on activities that increase the heart rate to strengthen the heart muscles, but at the same time it leaves the individual tense and exhausted. Yoga focuses on improving cardiovascular circulation with minimal effort and greater stability,” he said.
Explaining the same, Dr BN Singh, Senior Internal Medicine Consultant, Fortis Escorts Hospital, Faridabad said, “Yoga improves your body’s ability to pump enough some blood and supply enough oxygen to your muscles while you maintain your exercise. The healthier and fitter you are, the more consistently you can exercise. By increasing your level of cardiorespiratory fitness, you can also relieve your heart of the daily load and thus live longer.
Citing statistics and research, Dr. Singh highlighted the role of yoga in improving blood circulation, reducing blood cholesterol levels and accumulation of lipids in blood vessels “thereby reducing the risk of atherosclerosis. , heart attack, stroke, heart block, etc.”
Here are some yoga asanas to try that will give you a cardio effect, according to experts.
*Surya Namaskar (sun salutation): Surya Namaskar (Sun Salutation) is a series of postures performed in a specific order. “The effect of rapid sets of Surya Namaskar is similar to those of aerobic physical exercise with increased endurance and muscle power. It increases heart rate and cardiovascular circulation and improves oxygenation of heart tissues,” Dr. Shetty explained.
*Chaturanga Dandasana (plank pose): The best way to strengthen your core is to do Chaturanga Dandasana. “Its benefits are enormous, despite its simple appearance,” Dr. Sharma said.
*Adho Mukha Svanasana (Downward Dog Pose): It tones your entire body while paying special attention to specific muscles.
*Sarvangasana (shoulder pose): Sarvangasana has many benefits including increased strength and better digestion. It is, however, well known for boosting metabolism and regulating thyroid levels.
Dr. Shetty concluded by saying that with the right postures and continuous flow, “yoga can increase heartbeat and can replace cardio”.