Many celebrities who use yoga, also do other forms of exercise. Geri Halliwell is reputed to work out for 2-3 hours a day following a routine that includes a six-mile run along with a very strict diet regime. It is certainly not yoga alone that has created her shape. Madonna also runs and swims.
Many exercise specialists feel that whilst yoga is clearly a useful part of your exercise programme it will not optimise your cardiovascular fitness, nor is it effective in burning body fat. The American College of Sports Medicine details the basic requirement for a programme that will make you fit. You should:
- Work out 3-5 times per week;
- Your workout should last 20-60 minutes;
- You should be exercising at 55% - 90% of your maximum heart rate.
This is quite a strenuous workout, but many personal trainers now feel that whilst de-stressing classes like yoga and pilates may help reduce stress and increase core strength, there is no substitute for hard work! Astanga yoga does increase the heart rate, but there are other cardio-vascular exercises like running or cycling are far more efficient.
And in losing fat, scientists have found that people who become couch potatoes every weekend shed less fat than lose who spread their exercise throughout the entire week. Although it might be hard at first, to maximise your fat loss, you need to work out for at least 20 minutes, at least 3 times per week, and each session should leave you fairly breathless. This may take a little time to build up to if you are just starting on a fitness regime, but persist and you'll soon get there.
If you want to keep losing fat and gaining fitness, you may hit a fitness plateau, where your progression seems to be slowing down. Unfortunately, John Brewer of the Sports Injury and Human Performance Centre reckons you have to extend the duration or intensity of your workouts, "The only way forward is to work harder". Perhaps the term no pain, no gain had some truth after all!
Remember, you should consult your doctor whenever you begin a new exercise routine, especially if you are pregnant or nursing, are under 18 years of age or have any existing medical condition.
