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Mindfulness off the Mat list)
In the field of exercise science, neither circuit training, nor its
distant cousin, interval training, are new concepts. Utilizing the circuit
training model for the yoga workout, however, seems as of yet
unexplored….and I don’t know why! I have been interjecting yoga “stations”
on my outdoor walks for years, and this method has offered a unique twist to
keep high variety in my fitness routine.
Circuit training is a method of alternating between two different modes
of exercise—commonly, aerobic and strength training. A neighborhood park
which features an “obstacle course” along a walking path is a good example.
In the gym setting, some folks will switch back and forth between
strength-training machines and a stroll around the track to capture this
workout structure. This type of workout can be a real time-saver, and gives
an interesting change of pace to an exercise program. Better yet, there are
some rather unique potential benefits to this set-up. First of all, you will
burn considerably more calories for the same workout, both due to the
aerobic nature of walking, and due to the adaptation required of the body to
constantly switch back and forth between types of exercise. In yoga terms,
you are also more inclined to feel stronger and looser for any given yoga
pose, as the increased blood flow and warmth generated through the walking
will carry over to your brief stints of yoga.
The trick to a successful Yoga Circuit is to choose postures that move
and/or are more powerful, rather than ones that are more still and/or
involve sudden inversions; this is important, as you don’t want to cause a
sudden drop in your heart rate. You should also restrict your yoga intervals
to no more than 1-2 minutes, with walking intervals of at least five minutes
in between your yoga intervals. Your walking should be somewhat brisk, but
not so intense that you cannot hold a conversation. Some examples of ideal
yoga selections might include the Sun Salutation, Five Tibetans, the Cat
Stretch, or some other types of vinyasas. Go easy on yourself at first: aim
for no more than one round of the vinyasa per “circuit,” and only include a
maximum of four cycles of walking and yoga within one workout. Also, be sure
to include a warm-up and cool-down section; you can even conclude your
workout with a gentle yoga stretch or two. A challenging but invigorating
way to keep your fitness progress running high! Õ
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