Low-impact workouts, like yoga and Pilates, are more popular than ever, as evidenced by the sheer volume of boutique Pilates studios that have popped up all over London, Mumbai, Los Angeles and other metropolitan cities globally. Instead of shouty HIIT workouts, more and more people are seeking out the calm of a yoga or reformer class.
Of course, it’s important to incorporate variety into your exercise routine. Dr Vicente Mera, a longevity expert at Sha Wellness Clinic, suggests bearing in mind three different areas of focus. Cardiovascular exercise, such as running, walking and swimming; core strength, typically built up with the help of planks, dead bugs and crunches; and stretching and meditation, which is where yoga and Pilates come in.
For David de la Fuente Franco, a sport science expert from the University of Nebrija, the winning formula to bear in mind is a 2:2:1 ratio. So, where you have time in a given week, try two strength workouts, two cardio workouts and one stretch or meditation session. Monday might start with a spin class or a jog to get your week off to a positive start, while a soothing Friday morning yoga session can be a great way to close out a busy working week and set yourself up for the weekend.
For More Yoga Madrid founder, Cristina Merino, combining yoga with strength training means maximising the benefits of both. Both workouts “help us to work on balance and stability,” she points out. “It’s not just about how much you lift, but also, how you do it.” Technique and form is crucial, in other words and the bodily awareness, flexibility and joint mobility that are side effects of regular yoga or Pilates mean being better placed to get it right.
Yoga for longevity
Longevity experts also sing the praises of a regular yoga practice. Dr Nigma Talib, author of Reverse the Signs of Ageing, says there is evidence to suggest that two 90-minute yoga sessions per week can reduce inflammation in the body by up to 20 per cent. According to Harvard research, the long-term benefits of practising yoga also include developing a positive relationship with your body through meditation and a focus on self-awareness. Other physical benefits include lower blood pressure, cholesterol levels and blood sugar spikes.
Stretching for better training all round
Stretching is a key element of every low-impact exercise and as previously mentioned, making it part of your routine will have a positive knock-on effect on any other workouts. Stretching helps to improve your flexibility and strengthen your muscles in the long run, says osteopath Francisco Moreno. “Strong muscles adapt well to the demands of daily movement and exercise,” he adds. Not only does this reduce your risk of injury, it also improves the efficiency of your workouts. Regular stretching also helps to improve your general muscular coordination, recovery, blood circulation and reduce daily aches and pains.
This story first appeared on Vogue.es
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
