We all know how important it is to add both cardio and strength training to your exercise routine to achieve optimal health. But is there a way to get both through one workout? Traditionally yoga is known for its ability to stretch and strengthen the body through a series of challenging poses. While participants do sweat a ton during this practice, many do not consider yoga a cardio workout. But should they?
Why Cardio? Studies link cardio workouts with better cognitive function, sharper focus, and possible protection against the short-term memory loss that often comes with aging.
The Argument for Yoga as Cardio
In order for a workout to be considered cardio, your workout must contain these three components: intensity, duration, and frequency. While not all forms of yoga meet these qualifications, many do. In order to determine if the yoga you are practicing counts as cardio ask yourself these question. Am I reaching my maximum heart rate, and am I staying in range for at least 20 minutes?
How to Measure Your Heart Rate
For a rough approximation of your maximum heart rate subtract your age from 220. If you are over 40, subtract your age by 180. If you are finding that you are working at a lower intensity, it is important to note that you can still reap the cardio benefits with a balance of longer duration and greater frequency.
A Yoga Routine Proven To Get Your Heart Rate Up
If you are looking for a way to amp up your yoga routine with a little cardio, we recommend this HITT Yoga workout. By combining the fat-burning benefits of HITT cardio, with the toning and sculpting benefits of yoga, this 20-minute workout can be completed anywhere! By combining the fat-burning benefits of HITT cardio, with the toning and sculpting benefits of yoga, this 20-minute workout can be completed anywhere!
To complete this routine, perform each of the following exercises for 30 seconds each. Repeat all 8 yoga poses x 4 sets {2 sets on the right and 2 on the left}.
- Down Dog Pigeon Taps
- Pigeon Pose Hold
- Crescent Lunge Knee Drives
- Crescent Lunge Hold
- Revolved Chair Jumps
- Revolved Chair Hold
- Warrior 2 Windmill Jacks
- Warrior 2 Hold
Ready to take your practice to the next level? Check out one of our yoga classes! Our expert yoga instructors are here to guide you throughout the whole process transforming your body, mind, and soul!