The best approach to optimize our bodies is still under dispute with yogis’ health ideas frequently clashing with the conventional fitness community.
Contrary to popular belief, being physically strong doesn’t mean you excel in all areas of fitness. For example, you might be able to do a handstand but struggling to run a couple kilometers. Another instance could be that you’re able to squat 100 pounds yet can’t hold tree pose for long. To have total body fitness, it’s important balance strength with flexibility, endurance, and power.
A combination of strength training, cardio, and a dedicated yoga practice may benefit just about anybody, regardless of their objectives. It’s also beneficial to alternate your exercises so that all the different muscle groups are exercised but not overworked.
For example, you might do yoga on Monday, Wednesday, and Friday. On Tuesday and Thursday, you could do some form of cardio such as running or biking. And on Saturday and Sunday, you could focus on lifting weights. Include a few of your routines with aerobics, strength, and yoga to make sure you’re getting a good mix of all three. When doing weighted exercises at the gym, add body-weight activities like pull ups, push ups, and squats. This routine is a combination of HIIT training (High Intensity Interval Training), cardio, and vinyasa flow yoga. The high reps of burpees and jump squats will get you sweating and fatigued. You should finish the session with some basic vinyasas and poses to increase your flexibility. Consistently moving throughout the routine will also help keep you warm for any post-workout stretching or yoga flows.
This particular routine is great for all levels. If you want to make it more difficult, try adding some handstands or inversions into the yoga flow or wear a weighted vest during the cardio and weight sections. Conversely, if you want to make it easier, cut back on the number of reps, take breaks as needed, or try lighter weights.
Here is an example schedule:
- Warm-up
- HIIT section: 4 rounds of 30 seconds each of jump squats, burpees, and high knees with a 1-minute rest in between each round
- Cardio section: 3 rounds of 5 minutes each of running/jogging or biking with a 2-minute rest in between each round
- Yoga flow: Sun salutations, warrior poses, Triangle pose, Camel pose, Cobra pose, Downward Dog
- Cooldown and stretches
This type of routine will help improve your aerobic capacity, muscular strength and endurance, and flexibility all while preventing injuries. And since you’re working different muscle groups on different days, you’ll be less likely to overtrain any one area. Plus, the varied movements will keep you mentally engaged so you won’t get bored with your workout routine. Give it a try and see how you feel!
Some more tips and questions answered:
1. How long should I do each type of exercise?
It depends on your fitness level and goals. If you’re just starting out, aim for 20-30 minutes for the HIIT section, 10-15 minutes for the cardio section, and 15-20 minutes for the yoga flow. As you get more fit, you can increase the duration of each exercise accordingly.
2. What if I can’t do a certain exercise?
No problem! There are always modifications or alternative exercises that you can do. For example, if you can’t do jump squats, try regular squats instead. Or if burpees are too difficult, try doing push ups instead. Just listen to your body and don’t push
3. Can I do this routine every day?
It’s best to give your body a day or two of rest in between workouts to allow for recovery. So doing this routine 3-4 times per week would be ideal. Hopefully this gives you some ideas on how to combine yoga, cardio, and weights into an effective workout routine. Give it a try and let us know how it goes!
It’s also a good idea to sit down and make a training plan for the week so you don’t forget anything. It doesn’t imply you have to join different studios in order to do all types of workouts. There are plenty of websites and video lessons that allow anybody to get a decent exercise or yoga session just about anyplace!
