Ashtanga Yoga and the effects on Cardio and fat burning
本人實測Ashtanga瑜珈燃脂的效應
There are debates on the issue if yoga has any cardio effect on the body and if yoga can burn fat at all. One of the researches from the “The Science of Yoga”(by William J. Broad) shows hatha yoga has no effect since the heart rate of the participants never hit their target heart rate at all. However another research shows some of the Vinyasa based yoga like Ashtanga can indeed improve the cardiovascular system by 8%.
瑜珈是否能增進心肺功能是一 個值得爭議的話題，因為瑜珈門派多種 ，在這本”瑜珈的科學”指出兩個研究: 一項研究指出哈達瑜珈無法增加任何心肺功能，另一項研究卻指出如帶有Vinyasa (流暢)的瑜珈，如Ashtanga，能增加8%的心肺功能。
I decided to try for myself. Here is the result of the Ashtanga Primary:
* I did the primary in 1 hour 11 minutes (excluding shvasana)
* Total of 619 Kcal burned
* I stayed above the target heart rate for over 41 minutes (set at 65% of my maximum heart rate)
I tried to do all the advance options (ex. Handstand after each Navasana). I even went over 85% of the maximum heart rate peaking at 157bpm while I was doing the drop back and standing up. Based on the number, at least for me, you cannot deny the effects of the cardio effect of Ashtanga. (Can’t wait to do the Rocket and see how it goes in a few days !!)
所以我決定自己來試試看，以下就是結果:
*我一個小時11分做完第一級(不包括大休息)
*總共燃燒619大卡
*超過41分鐘，我的心跳是在燃脂區的(我最高心跳值的65%)
此次練習，我試著做較高階的選項，像是每一個船式5個呼吸後都拉到手倒立 後彎時，還超過了85%的最高心跳值。以這些數據來看，應該是無法否認Ashtanga對心肺功能的效用 (等不及兩天後來試火箭瑜珈!)
My heart rate never hit the target 65% until the Surya B. After the X5 Surya A and X5 Surya B, the total calories burned was 65Kcal.
During the standing sequence, my heart rate was hovering around the 65% of the maximum heart rate. After the standing sequence, 260Kcal was burned. During the seated sequence, the heart rate was hovering around the target 65% as well. While holding the 5 breath, the heart rate almost always dropped below but picked up after each of the Vinyasa. It felt like a wave and I was so connected not only with my breath and with my heart beat as well !! After seated sequence, 490 Kcal was burned.
我的心跳到了拜日式B才到燃脂區，拜日式完總共燃燒65大卡，整個站姿過程中，大約是在65%最高心跳值上下，站姿完畢後，總共燃燒260卡。在坐姿的時候，心跳像海浪般的在燃脂區內外徘徊，每後5個呼吸時，心跳會降於燃脂區下，但在每一個vinyasa後，又再度把心跳升高至燃脂區，此時我忽然覺得我不但與呼吸做連結，同時也與心跳的起伏合而為一。在坐姿結束後，總卡路里為490。
The heart rate was peaking while I was doing the backbends. I also did 5 drop back and standing up, during the drop back, my heart rate was over the 85% limit set by the watch and it started beeping to warn me.
During the shoulder stand my heart rate was dropping like crazy, it was probably the lowest at Pindasana, possibly due to the carotid sinus was being compressed which activated the parasympathetic system. I was also trying to pro-long my breath uring the headstand (2-breath per min), the heart rate was never in the target zone during the entire headstand.
I am happy to prove that Ashtanga does have the “fat burning” effect by pushing my heart rate above the 65% fat burning zone about 60% of the practice. Well….at least for me.
當我在做後彎時，心跳的速度衝至高峰，尤其在做五個輪式站起來又後灣至輪式時，心跳更超過最大心跳值至85%，心跳手錶甚至發出了警告聲!
做肩立式時，我盡可能把呼吸拉長，心跳可以說是達到最低點，尤其在抱起盤腿的胚胎式時，也許是因為頸動脈竇受壓迫而刺激了副交感神經系統。頭倒立時，我盡可能地放鬆，並且盡量的做1分鐘兩次的呼吸，整個25個呼吸的頭倒立過程中，心跳都未超過燃脂區。
非常高興的能證明Ashtanga有燃脂的功效，在60%的練習過程中，對我個人來說，心跳的確有達到燃脂區。
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