Physical fitness: understanding yoga’s role in optimal fitness

Physical fitness by definition, is the physical components of well-being that enable a person to function at an optimal level. It’s a complex concept that has different meanings to different people. Fitness as an indicator of “wellness” is a vague guideline. Many people are fit but do not appear the way they think they should. There are many factors that lead to “success,” when working toward a sense of fitness. Learn the benefits of physical fitness along with the key areas that are integral parts of a holistic approach to health and wellness.

The importance of physical fitness is stressed to all members of society, however the epidemic of obesity and related diseases has taken it’s toll. We are inundated with images of impossibly thin women in advertising. This promotes a sense of failure, and is thus reflected in our societies’ obsession with looking good, and not so much with feeling good. The ultimate imbalance! This faulty thinking leads to body image issues. We are drawn to what we focus on, chronic “dieting” and “having to lose weight” ways of thinking leads to obesity because we are so focused on the weight gain and feelings of failure. Yoga as the primary form of exercise to obtain strength and flexibility is different; whereas we want to feel good first then our bodies develop all the components of physical fitness as almost a side effect.

The 5 components of physical fitness are as follows:

• Muscular strength is essential for all activities of daily living. Yoga builds long, lean muscles that support the body and allow greater mobility. Check out these examples of using yoga as strength training. Visit the links at the bottom of the page and follow along with sun salutations A and B.
• Muscular endurance, or the ability of a muscular group to exert force against resistance over time. Everyone who practices yoga can attest to the endurance building power of a good hatha yoga class. Our source of resistance is always our own body, therefore we are able to adjust and manipulate postures safely and gently.
• Cardiovascular endurance, is the efficiency of the cardio respiratory system to deliver oxygen to organs and tissues and to remove waste products built up during exercise. We think of the cardio workout, heart rate at a level that builds a strong “athletes” heart. Cardio endurance is developed during Vinyasa flow classes.
• Flexibility is a measure of range of motion through which the joints can easily move. Yoga is by far the best way to develop flexibility, not only of the muscles and tendons but also the fascia, ligaments and nerves. The intense heat that is built in the body is utilized to stretch and release tension in the body.
• Lastly, body composition is what is considered lean body mass and body fat. Here is where measures like the Body Mass Index comes into play. Find out more about the

BMI chart and calculator.

The Karvonen Formula for determining the target heart rate range is to use a percentage of heart rate reserve. The recommended percent of heart rate reserve is 50% to 85%.

The increased validity of this method over others is reflected in that fact that the resting heart rate is taken into consideration.

To find your resting heart rate, take your pulse while relaxed for 15 seconds. Multiply this by 4. That is your resting heart rate for one minute.

Take the long way, when walking to the mail box, take a trip all around the block, say hello to the neighbors and enjoy a little fresh air.

Do some core work, some big round movements of the arms and legs and some back flexion.

Try to do one set of sun salutation a and b, with five repetitions. You can find these on the following links. Sun Salutation a, and Sun salutation b.

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