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Tuesday, February 9, 2010

Is Yoga or Running a Better Workout?

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Fitness
I've been asked the questions, 'Do I have to run or exercise intensely  to get a good workout?  Can't I just do yoga ?'  Unfortunately (or fortunately), the answers to these questions, respectively are yes...and yes.  Different exercise types  have different purposes and different benefits.  And each of our bodies, to remain fit, requires our training it in different ways .  One type of exercise may not accomplish all goals of being physically fit: a healthy heart, strong muscles and bones, and safety from injury.  As a result, it is important to do enough types of exercise  to reap all the physical benefits mentioned above.  Not sure what exercises to do for which of these goals?  Here is a quick cheat sheet.   

Aerobic Exercise: To have a strong and healthy heart...one that is warded against heart disease...you need to do aerobic exercise.  This means that you need to exert yourself enough so that your heart rate, while exercising, is 65% to 85% of your Maximum Heart Rate .  If you don't get your heart rate up within this level...'you just ain't working hard enough'.  I don't care what you do.  It could be running, it could be swimming, it could be dancing, it could even be having sex...whatever it is, your heart rate needs to be 65% - 85% of your MHR for 20 - 30 minutes, at least 3 times a week, to see the heart healthy benefits.  Typical types include:

  • Running
  • Walking (@ least 4 to 4.5 mph)
  • Swimming
  • Biking
  • Elliptical Training
  • Yoga (Ashtanga, Power and Vinyasa)

Strength Training: To keep your muscles and bones strong...warding off arthritis and osteoporosis...you need to do strength training.  This comes in a variety of formats.  Whatever you do, however, you need to train your muscles enough so that they are really tired by the end of each session.  To see real benefits, make sure you are strength training 2 to 3 times a week for about 30 to 40 minutes.   Typical types of strength training  include:

Flexibility Training: To keep your body flexible and limber...reducing risk of injuries and pain in your joints and muscles...you need to do flexibility training.  Translation...stretching.  You should always aim to stretch every muscle after any exercise routine.  Typical types of flexibility training include:

So next time you think that yoga 5 times a week will be enough, think about what it is really doing.  Is it getting your heart rate up?  If not, you should be doing more aerobic training to strengthen your heart.  Additionally, running your heart out every day is great for heart health, but are you keeping your muscles limber?  If not, start incorporating some stretching in!  And lastly, if you are a dumbbell god/goddess, are you incorporating enough cardio and stretching in to round out your workout? 

Have you found a good workout that tackles two or three of these goals?

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Related: yoga, wellness, total body workouts, strength training, running, pilates, fitness, exercise

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From the Community…

Comments 1-10 of 33
  • Rowdygirl's Avatar
    Posted by Rowdygirl Wed Sep 17, 2008 7:25am PDT

    I appreciate this article, but it's kind of negative. If you're just starting out and you read this, you may get that idea that unless you're blasting away at full speed at your chosen activity, you're wasting your time. Not a great way to encorage people to exercise. It's the all or nothing attitude that turns so many people away.

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  • SCOV's Avatar
    Posted by SCOV Wed Sep 17, 2008 8:10am PDT

    I disagree that this article is negative. It is important to incorporate cardio and weights into your workout routine as a part of overall health. Thanks for encouraging well-rounded fitness!

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  • Leah W's Avatar
    Posted by Leah W Wed Sep 17, 2008 8:22am PDT

    I guess I am kind of confused. The question that was posed at the beginning of the article asked if she could do "just yoga" to obtain a well rounded work out. Your answer was essentially no. So you list several categories that will help her achieve a well rounded work out. Yoga is in every category. So do you just have to do different types of yoga to a get a well rounded work out? What am I missing here?

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  • Rowdygirl's Avatar
    Posted by Rowdygirl Wed Sep 17, 2008 8:28am PDT

    When I said it was "kind of negative" I was referring to the tone of the all or nothing attitude. I agree with cardio and weights being necessary for total fitness. But if someone is just starting out, or even coming back into a fitness routine, it can be discouraging to read something like this"

    "This means that you need to exert yourself enough so that your heart rate, while exercising, is 65% to 85% of your Maximum Heart Rate . If you don't get your heart rate up within this level...'you just ain't working hard enough'. I don't care what you do."

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  • Brett Blumenthal - Sheer Balance's Avatar
    Posted by Brett Blumenthal - Sheer Balance Wed Sep 17, 2008 9:00am PDT

    Leah W...Yes...different types of yoga should be done for a well rounded regimen. Some are more cardio based than others, while others are more flexibility based. As far as the negativity goes, sorry Rowdygirl...just trying to be humorous...no offense meant.

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  • ValenciaH's Avatar
    Posted by ValenciaH Wed Sep 17, 2008 9:16am PDT

    Great article! Although I enjoy low impact exercises such as Pilates, I prefer full throttle workouts. I know it's a mind thing, but if I'm not sweating or tired, it doesn't feel like a workout.

    http://buzz.prevention.com/community/vapahi/21-days-to-get-back-into-shape

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  • belle's Avatar
    Posted by belle Wed Sep 17, 2008 9:16am PDT

    I feel like I'm in the best shape when I get good and sweaty. I don't get those kinds of results from yoga. I basically leave yoga class very relaxed. Going for a 3 mile run makes me feel like I've accomplished more....and it helps keep the weight off.

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  • Cheyenne's Avatar
    Posted by Cheyenne Wed Sep 17, 2008 9:36am PDT

    I like this article! Thanks!

    I agree it's important to note that your body needs aerobics, flexibility and strength to stay injury-free, have good health, be strong and be in shape. Flexibility and strength training make you a faster, stronger, more relaxed runner, for example. There are specific benefits to each that work together to give you the health and body you want.

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  • miket's Avatar
    Posted by miket Wed Sep 17, 2008 10:52am PDT

    SWIMMING IS THE BEST EXERCISE AS FAR AS PHYSICAL INJURIES

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  • Barachiel's Avatar
    Posted by Barachiel Wed Sep 17, 2008 12:28pm PDT

    I love this post.

    It gets so tiresome when people keep with this belief, that there is only one way to exercise. Especially when study tells us the best workout plan, eating plan, philosophy of life is variety.

    As far as the percieved negativity, take it with a grain of salt. There are people out there doing more harm then good for themselves, becuase no one was honest with them and told them what they needed to do to get in shape. And they don't realize it until too late. If you want to sit and eat McD's fine your an adult, it's you choice. But if you want to get in shape you have to abide by the science behind it.

    I'm not slamming anyone particular on this but yes it can be disheartening, but sometimes the truth hurts.

    Great post Brett, hopefully people will take it as the encouragement that it's meant.

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Comments 1-10 of 33

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