Comparing fitness and yoga | What's best for losing weight

There are many ways to lose excess weight. Diets, medications, various “stitches” and “codings”... But the effectiveness of all this stuff pales in comparison to sports and a proper diet. Indeed, regular physical training combined with proper nutrition will help not only lose weight, but also do it without negative consequences for the body.

However, what kind of sport or exercise should you choose? Some people think that the best way to lose weight is running. Others think of complex cardio training. The third is that fitness. Fourth – what is yoga.

In this material, we will figure out what is better to choose for weight loss – fitness or yoga, and also consider the effectiveness of each of these types of sports training.

The main differences between yoga and fitness

Yoga is a special spiritual practice. It includes eight steps that affect all areas of human life - work with the breath and body, control of mental processes, mind, consciousness. The system has many varieties, but the most popular directions are kundalini, power, bakrim, Iyengar, Ashtanga yoga.

Classes last about one and a half to two hours. They consist of various asanas - exercises for fixing the body in a certain static position with an elongated spine for 30-60 seconds. They work on ligaments, muscles, and the vascular system. For training, you need special mats, bolsters, belts, blankets, weights, as well as additional equipment, depending on your level of training. The practice is aimed at enlightening the moral spirit, uniting bodily forces with moral ones, acquiring spiritual and moral beauty and physical health.

Yoga came to us from India and has been practiced for more than 5,000 years. It is defined as a set of physical and spiritual practices that control the psyche and help achieve a special state of body and spirit. Yoga is based on proper breathing and meditation. Exercises do not provoke overheating of the body; all parts of the body are involved in the work at the same time.

Fitness is a set of physical exercises to maintain health and maintain body tone. It is based not only on regular training. Essentially, this is a philosophy of existence, an optimistic lifestyle with the abandonment of bad habits, a strict rest regime and proper nutrition. The main goal is not to achieve high athletic performance, but to create a full, healthy life.

Fitness differs from yoga in that it is divided into several areas, each of them has its own specifics and degree of complexity. This:

• Aerobics is a complex for the development of the muscular system, flexibility, and proper breathing. It is classified into classical, dance, step, slide, tracking, kick, pump and bicycle aerobics. Excellent for strengthening muscles, breathing, and stimulating the competitive spirit.
• Water aerobics . It is carried out in water accompanied by music using an inflatable belt. It is practically atraumatic and is indicated even for people who have problems with the spine and joints. Works all the muscles of the body well, promotes weight loss, serves to prevent and combat cellulite and varicose veins. No swimming ability required.
• Pilates . Develops flexibility, endurance, and individual muscle groups. Used as therapy for post-traumatic recovery. Suitable for pregnant women and people with an unhealthy spine.
• Stretching . For stretching ligaments and individual muscle groups, relieving tension and burning subcutaneous fat.
• Callanetics
  . Based on breathing exercises from yoga and alternating static loads with stretching.
• Scandinavian (Nordic) walking
  . Performed with the help of special sticks, it trains the heart and blood vessels, and helps to recover from injuries.
• CrossFit
  . Alternates between intense light and weightlifting training, gymnastics, and powerlifting.
• Fitbox
  . A combination of Thai boxing and aerobics to burn fat, tighten your figure, increase endurance and reaction speed.
• Fitball
  . This is stretching and strengthening of muscles using a large exercise ball.
• Bodyflex
  . A set of physical exercises with special breathing exercises. Used for weight loss, enhancing metabolism, muscle elasticity. The only fitness direction that helps rejuvenate the face and décolleté.

Unlike yoga, fitness involves a combination of a proper diet with strength and cardio training. It is most often used for weight maintenance and weight loss.

Fitness must be distinguished from shaping, which is based on both training and a specialized diet for systematic weight loss.

So which is better to choose?

With all the similarities and differences between yoga and fitness, it is recommended to choose one direction or another taking into account the degree of employment, physical fitness, and character traits. Take a class and after that you will understand what is easier for you and closer in spirit.

And, of course, no one forbids combining both techniques, periodically alternating active fitness training with leisurely philosophical yoga classes.
And then the body will be strong, resilient, and the mood will be excellent at any time of the year. Don't forget about your attitude - the more positive you are, the easier you will cope with the load.

What are the benefits of yoga and fitness?

During yoga, all muscle groups are actively worked out, the body becomes more relaxed and pliable. A person gains a positive attitude and is charged with new strength.

• pain in the back and cervical region decreases;
• weight stabilizes;
• metabolic processes are activated;
• the psychological state is normalized;
• immunity is strengthened;
• sleep improves significantly;
• increased concentration and productivity;
• relieves anxiety and depression;
• endurance and stress resistance increases.

When choosing a yoga mat, be guided by height - add about 20-25 cm to this indicator so that your feet or head do not end up on a hard floor without insurance.

Fitness heals the body, energizes it, normalizes metabolism, activates digestion, and also:

• strengthens both all muscles and their individual groups;
• develops coordination of movements;
• forms correct posture;
• increases body flexibility;
• supports stable functioning of the cardiovascular system;
• reduces stress and nervous tension;
• helps in the prevention of thrombosis and osteoporosis;

Just seven minutes of active fitness, and your blood sugar levels return to normal.

Yoga & weight loss

Yoga, along with Pilates, is an excellent way to relax the body, develop flexibility, and build harmony between body and mind. But what can this type of activity give to a person who wants to lose weight? The answer is quite predictable: practically nothing. For one yoga (Pilates) workout, in the classic version, 200 to 300 calories are consumed. The consumption of energy units and fats, in this case, stops along with the completion of the workout, as is the case with cardio.

Yoga - can you lose weight with it?

? Yoga can be an excellent addition to the main workout; many people use it as a “cool-down”, thus ending the training process. This approach is the most reasonable: thanks to yoga, the muscles relax, and the level of pain the next day after intense training decreases.

Contraindications

The workouts are suitable for people of different ages, genders, and levels of physical fitness, but there are also contraindications.

Yoga is not recommended for:

• mental disorders and epilepsy;
• diseases of the heart, hematopoiesis;
• presence of tumors;
• glaucoma;
• spinal injuries, craniocerebral problems;
• infectious diseases;
• problems with the musculoskeletal system.

Temporarily you should not take asanas in case of exacerbation of chronic diseases, serious fatigue, temperature rise above 37 ° C, or instability of intracranial pressure. You should also abstain immediately after operations, weightlifting training, visiting a sauna, and during menstruation.

Yoga for pregnant women is generally not contraindicated, but you need to do it according to specially developed lightweight programs.

If you suffer from vegetative-vascular dystonia, then limit yourself to vertical asanas; for neuroses, relaxation poses are recommended, and for digestive problems, twisting is recommended.

Fitness is not recommended for oncology, chronic and acute infections, and mental disorders. In addition, they should not be practiced if:

• arrhythmias, angina pectoris;
• curvature of the spine;
• problems with leg joints.

Water aerobics should not be practiced by women with dermatitis, during menstruation, or with chronic gynecological problems.

The list of restrictions varies in each individual case, because there are standard and lightweight programs. Be sure to consult with your doctor and trainer before starting.

Don't "chase" other gym goers. Their sporting achievements are a reason for their own development, but not sudden leaps in an attempt to “catch up and overtake.” It is better to increase the load and complicate the course gradually than to then intensively treat a jammed neck, an injured knee joint or a torn back.

Is it possible to do yoga or fitness on your own?

Both yoga and fitness are equally suitable for self-practice at home or in the gym. But practice shows that it is optimal to do this in a fitness club with a trainer, because control:

• significantly disciplines and does not allow you to relax;
• allows you to correct and avoid mistakes when performing movements incorrectly;
• significantly increases the effectiveness of training.

The difference between training at home and under the supervision of a specialist is colossal.

Important! You shouldn't set sports records on an empty stomach. It is better to enjoy a light salad, natural yogurt, kefir, a piece of boiled chicken, fish or oatmeal within one and a half to two hours. Immediately after class, drink water, and after half an hour you can already have a protein meal with fiber.

Benefit for health

With yoga you can gain flexibility and tone your body. These are the benefits that can be expected with regular exercise. This is a definite plus for human health.

Exercising in the gym allows you to get a muscular body and strengthen your muscles. The figure becomes transformed, slender and beautiful. Only to achieve such results, training must also be regular.

What is easier for a beginner to master?

It often happens that people enthusiastically take up sports and give up the activity with the same success. To ensure that your interest does not fade, and that training is easy and beneficial, choose fitness at the initial stage. It stimulates activity and provokes excitement.

As your body strengthens, you can switch to yoga. For calm sessions, choose Kundalini, Hatha or Iyengar. If you are used to a fast pace and are in good physical shape, then power or Ashtanga is suitable.

Is it possible to combine yoga and fitness?

But you don’t have to choose. There is a fitness yoga system. This is a simplified option for strengthening a healthy mind and physically resilient body. Based on a combination of traditional yogic poses and breathing exercises. The mix also includes classical choreography exercises and stretching elements.

Fitness yoga develops flexibility, endurance, increases vitality, and helps stabilize weight through proper breathing. Ideal for athletes, traditional fitness enthusiasts, and professional dancers. It has no restrictions on age or physical skills, and is optimal for those who have difficulty withstanding stress.

Important

! It takes at least 24 hours for muscles to recover after serious physical activity, so it makes no sense to pump them up every day. Do this every other day. Cardio exercises can be done daily.

Cardio & weight loss

Cardio training continues to be one of the most interesting and versatile sports activities. This includes running outdoors or on a treadmill, cycling, and race walking. Cardio is indispensable for those who want to develop their athletic capabilities in terms of endurance, breathing technique, and, most importantly, strengthening the heart and vascular system. Such workouts keep the body in good shape, make it fit and strong.

When it comes to getting rid of extra pounds, cardio training, unfortunately, is not a favorite. The number of calories spent during cardio is much inferior to the same strength training, due to the fact that at the end of this type of activity, the process of fat burning and calorie consumption stops immediately. On average, 300 to 400 calories are consumed during a cardio workout, but it is important to remember that they begin to be consumed approximately 20 minutes into the workout.

You can start the path to getting rid of extra pounds with cardio training, since such a load will help you enter the main training process more smoothly. But you shouldn’t consider cardio as the main type of activity for losing weight.