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Last Updated on January 21, 2021

How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

Simply put, they’re not being “surprised,” so they get lazy.

Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

How is this done? Let’s dive right into it.

How Flow Yoga Boost Your Gains in Your Workout Routine

Think about your current workouts:

If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

    A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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    Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

    Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

    Energizing Flow Yoga with Added Cardio

    Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

    This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

    Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

    Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

    The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

    Here’s how to do a Sun Salutation Flow:

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    Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

    Why is this important, you ask? Because happy muscles are warmed-up muscles.

    The Best Thing About Flow Yoga

    The best thing about practicing flow yoga? You’re building strength and flexibility.

    Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

    Meet Strong Stan

    Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

    While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

    While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

    Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

    Meet Flexible Fiona

    Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

    Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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    To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

    Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

    It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

    Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

    Your goal is to create muscle and joint balance and wholeness.

    What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

    In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

    In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

    So what can you do? It’s quite simple.

    You have to give your muscles the opposite of what they’re used to.

    If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

    If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

    Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

      Final Thoughts

      If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

      Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

      Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

      With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

      More Resources About Yoga and Fitness

      Featured photo credit: Edit Sztazics via unsplash.com

      Reference

      More by this author

      Aleksandra Slijepcevic

      Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

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      Last Updated on March 30, 2021

      12 Best At Home Workouts (No Equipment Needed)

      12 Best At Home Workouts (No Equipment Needed)

      Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

      The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

      There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

      This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

      The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

      A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

      If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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      Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

      Warm-Up

      Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

      Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

      Dynamic Stretches

      Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

      For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

      Aim to do 15-20 reps on each side for 1 round.

      Upper Body Dynamic Stretches:

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      Lower Body Dynamic Stretches:

      Strength Workouts

      1. Upper-Body Strength Workout (Beginner)

      This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

      For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

      2. Abs Strength Workout (Beginner)

      This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

      3. Leg Strength Workout (Beginner)

      If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

      4. Upper-Body Strength Workout (Advanced)

      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

      For exercises 6-7, use two heavy water bottles if you don’t have weights available.

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      5. Abs Strength Workout (Advanced)

      If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

      With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

      6. Leg Strength Workout (Advanced)

      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

      For exercises 4-6, use heavy water bottles if you don’t have weights available.

      7. HIIT Workout (Beginner)

      This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

      8. HIIT Workout (Intermediate)

      Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

      9. HIIT Workout (Advanced)

      If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

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      Mobility Workouts

      10. Upper Body Mobility Workout

      Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

      This workout will help improve flexibility in your upper body.

      11. Lower Body Mobility Workout

      If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

      This workout will help improve flexibility in your lower body.

      12. Spinal Mobility Workout

      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

      It’s highly recommended if you’re an office worker that spends most of the day sitting.

      Final Thoughts

      These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

      More Workouts You Can Do at Home

      Featured photo credit: Scott Broome via unsplash.com

      Reference

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