Yoga is not enough?

Core Strength 101

So, I was trying, this year, to get away with not lifting weights and just doing yoga, believing (hoping) that this was enough.  Well, new studies on yoga just published reveal that it is not enough.  In fact, yoga produces about the same level of exercise as a 2 mile per hour stroll!  Yikes.  Here is a summary of the study in the Gretchyn Reynolds’ column in the NY Times:

http://well.blogs.nytimes.com/2014/08/08/ask-well-does-yoga-build-strength/?_php=true&_type=blogs&ref=health&_r=0

  So…for me, it’s been back to the gym, especially to develop core strength.  There is a great test for core stability strength that everyone really should do once a week until you can do it, and then you should do it once a week to make sure you are keeping your core strength.  Here is the core stability test:

Get a timer first of all and put it in front of you.

Do a forearm plank for 60 seconds.  Keep your body in a straight line.  Suck in your tummy and tuck your tailbone.  Make sure you begin in a good forearm plank form and keep it that way.  When you start to waver, you know that that is an area of core strength you need to work on.

Without dropping, add in lifting the right arm straight out in front of you.  Hold for 15 seconds.

Without dropping, put down the right arm and lift the left arms straight out in front of you.  Hold for 15 seconds.

Without dropping, put down the left arm and lift the right leg 6 inches from the ground and hold for 15 seconds.

Without dropping, put down the right leg and lift the left leg and hold for 15 seconds.

Then, without dropping, lift the right leg and the left arm and hold for 15 seconds.

Then, without dropping, lift the left leg and the right arm and hold for 15 seconds.

Finally, go back to the full forearm plank and hold for a final 30 seconds.

If you cannot do this, you need to seriously work on core strength stability by doing different kinds of core strength exercises….planks, squat holds, push-ups, bridges, one-leg bridges, various kinds of ab exercises (especially leg raises).  Slowly, you can build up your core strength until you can do the stability test and hold steady.

Why do you need core strength?  Mostly, you really need it to perform daily basic tasks without taxing other, smaller muscles.  It is great injury prevention and will keep your body younger longer if you have it.  Also, I should add that doing yoga is great for other reasons, just not as the sole means of strength training and/or cardiovascular fitness.  So, I’ve been mixing it up with yoga, running, swimming, weight-lifting, pilates, etc.  Feeling great too, by the way.

Fall and Winter are just around the corner.  Core stability training will make you more flexible and pliable in all sorts of weather conditions, even slipping on the ice!

So, my advice is that we focus on not just one exercise form, but many.  Add in some dance and fun sports too…just to round it all out.  This will make you fit and happy for life.

Next week…update on the whole health picture.  I am much further than half-way through this health journey and it has been so invigorating…so much fun to figure all of this out and develop a completely new outlook on life!