Do I Have To Do Aerobics In Addition To Yoga?

If you are one of the millions of Americans who practices yoga, you probably already know that yoga provides many health benefits. The downside of yoga is that it offers little aerobic benefit. A well-rounded fitness program should include regular aerobic exercise in addition to strength and flexibility training.

Benefits of Yoga

A study sponsored by the American Council on Exercise found that Hatha yoga, a popular form of gentle yoga, helps to improve flexibility, muscular strength, balance and endurance by 13 to 35 percent in eight weeks of regular practice, two to three times per week. Regular yoga practice can also help you manage chronic conditions such as depression, anxiety, pain, insomnia, fatigue and cancer. Further, it can help to decrease your resting heart rate and blood pressure.

Yoga and Weight Loss

If you are overweight or suffer from an eating disorder, yoga can be a stepping stone for making lifestyle changes. Yoga alone is not the best method for losing weight, however. The aforementioned ACE study showed that 50 minutes of Hatha yoga burns an average of 144 calories, about the same as a slow walk, and provides no significant aerobic benefit. Power yoga, a more vigorous type of yoga, burns about 237 calories in 50 minutes and provides only a mild aerobic benefit.

Benefits of Aerobics

Aerobic exercise, combined with a balanced diet, can help you achieve the right calorie balance for losing, gaining or maintaining weight. Participating in regular aerobic exercise may also reduce your risk for stroke, high blood pressure, heart attack, diabetes, depression and cancers of the breast and colon. Regular aerobic exercise can also boost your levels of HDL, or "good," cholesterol, strengthen your spine, increase your endurance and improve your sense of well-being, according to the U.S. Department of Health and Human Services.

Recommendations

The Department of Health and Human Services recommends that adults avoid inactivity, explaining that any amount of activity is better than none. To achieve the greatest health benefits from physical activity, the agency suggests that each week, you should accumulate at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous activity. You should also perform muscle-strengthening and flexibility exercises two or more days each week. Always obtain clearance from your physician before starting an exercise program.