How to Lose Weight With Running & Yoga
According the the National Institute of Health, physical exercise not only aids in weight loss, but promotes healthier bodies as well. Regular daily exercise, coupled with healthy eating habits, decreases your chance of health related diseases. Along with running, participating in yoga classes increases flexibility and balance, and decreases stress. Balancing the two kinds of exercise aids you in losing weight. See a doctor first if you have pre-existing medical issues.
Things You'll Need
- Running shoes
- Work-out clothes
- Yoga mat
Tips For You
- Yoga by itself does not necessarily help you lose weight; however, stretching and relaxation techniques used in yoga help turn your attention inward and make you more aware of your body. Changing your perspective on how you treat your body is the first step to losing weight. During your yoga time, concentrate on what you hope to achieve, how much weight you want to lose and how you will go about changing habits and forming new ones. Find a class, if you've never done yoga before, to learn the basic techniques.
- Establish set running times. Determine if you are able to run for a full 30 minutes. If not, start with 10 minutes of running, and about 20 minutes of walking. Each day and week, increase your running time. If muscles start to cramp, alternate running and walking times to give muscles a rest and prevent injury. Try for at least 30 minutes of exercise at first and, during the course of a month, work yourself up to an hour at least four times a week.
- Begin your run with a time of stretching to warm up. Use the stretching techniques learned in yoga to tone muscles and prepare your body for strenuous exercise. Increase the amount of time you run in small increments, and finish off your jog with a time of walking. Finish with a time of deep breathing, relaxing and take note of your emotions. If difficult feelings arise, take a moment to accept them, then let them go. Releasing stress aids in avoiding poor life habits, which bring on emotional eating and avoiding healthy lifestyles.
- On alternate days, focus on yoga stretching exercises. Choose a vigorous Power, Vinyasa or Ashtanga yoga class. The more active your stretching workout is, the more calories you burn. The slower-moving gentle yoga classes are more for learning balance, stretching and focus, which are all beneficial to helping you lose weight.
- Stay consistent with whatever routine you chose. Manage your food intake; replace snacks with healthier foods and decrease your portions during meals. Drink plenty of water. Keeping hydrated lowers feelings of hunger and keeps you from grabbing a handy snack.
