Discussion: Alternative forms of training
in: Orienteering; Training & Technique
Jun 27, 2000 4:15 PM
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Evrybody can notice looking at my training logs that I spend some time regularly at Step Aerobics and Yoga. Reasons are very prosaic: cardio-vascular and strength training that I get from aerobics exercises and stretching, relaxation, plus some strength from yoga. At Step Aerobics repetition of certain moves with weights using step allow to keep HR between 140-180 for about 40-45 minutes. I made it harder using 4 high step and 8-10 lbs weights. Yoga exercises allow to relax my muscles after long runs and give me opportunity to strength train all groups of muscles. I WOULD HIGHLY RECOMMEND BOTH STEP AEROBICS AND YOGA TO ALL ORIENTEERERS.
Jun 27, 2000 7:31 PM
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ken:
actually misha and I were just talking about your yoga training, and wondering if you did it for strength as well as flexibility. I guess the answer is yes.
I'm not very familiar with yoga, how do you get a strength workout and how does this compare to something like weight lifting?
-kenny
I'm not very familiar with yoga, how do you get a strength workout and how does this compare to something like weight lifting?
-kenny
Jun 28, 2000 2:11 AM
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Ken,
I did both weight lifting and aerobics/yoga and find the last most rewarding. During weight lifting you always have possibilty to injure yourself if not very careful. So work maximum with about your weight in standing and sitting positions. However you can increase it to 2x, 3x when doing leg exercises. Specially be careful with your back and spine - the one can easily inflict damages that would put you out for a season.
Contrary step aerobics allow you to work with lower weights (8-10-16 lbs for each hand) and coincide this weight workout with active aerobic exercises. This gives possibility to build whole body strength in addition to keeping cardio system in good shape.
Yoga builds flexibilty and strength through the repetition of static poses that the one have to hold between 30 seconds up to ... (sky is limit - good yoga master can hold a pose for hours:) each. Just try a "plank" pose for 1 minute and you will feel how strong you should be to do it. Additionally yoga workout releases stress off muscles and bring internal relaxation.
If you would like to try both start with classes for beginners (I am sure they are available close to your house) and slowly and gradually progress to masters :) Rewards are waiting for you.
Good luck,
Sergey
I did both weight lifting and aerobics/yoga and find the last most rewarding. During weight lifting you always have possibilty to injure yourself if not very careful. So work maximum with about your weight in standing and sitting positions. However you can increase it to 2x, 3x when doing leg exercises. Specially be careful with your back and spine - the one can easily inflict damages that would put you out for a season.
Contrary step aerobics allow you to work with lower weights (8-10-16 lbs for each hand) and coincide this weight workout with active aerobic exercises. This gives possibility to build whole body strength in addition to keeping cardio system in good shape.
Yoga builds flexibilty and strength through the repetition of static poses that the one have to hold between 30 seconds up to ... (sky is limit - good yoga master can hold a pose for hours:) each. Just try a "plank" pose for 1 minute and you will feel how strong you should be to do it. Additionally yoga workout releases stress off muscles and bring internal relaxation.
If you would like to try both start with classes for beginners (I am sure they are available close to your house) and slowly and gradually progress to masters :) Rewards are waiting for you.
Good luck,
Sergey
This discussion thread is closed.