J Phys Act Health. 2019 Jun 27;16(7):575-580. doi: 10.1123/jpah.2018-0283.
Yoga is a popular alternative to walking, but the tempo at which asanas must be performed to elicit comparable metabolic and cardiorespiratory demands is unknown. Therefore, the authors aim to compare the metabolic demands of moderate-intensity walking to Surya Namaskar yoga performed at varying tempos.
Inactive obese adults with limited prior yoga experience (n = 10) completed 10 minutes of treadmill walking at a self-selected pace (rating of perceived exertion = 12-13) and three, 10-minute bouts of yoga at a low (6 s/pose; LSUN), medium (4 s/pose; MSUN), and high (3 s/pose; HSUN) tempo with 10-minutes rest between exercise bouts.
Mean metabolic equivalents observed in MSUN (3.64 [0.607]), HSUN (4.22 [0.459]), and treadmill (5.29 [1.147]) were greater than 3.0 (P ≤ .01), but not LSUN (3.28 [0.529], P = .13). Treadmill elicited greater caloric and kilocaloric expenditure (1.36 [0.23] L·min-1; 64 [11] kcal) than LSUN (0.87 [0.24] L·min-1; 39 [11] kcal) and MSUN (1.00 [0.29] L·min-1; 45 [13] kcal) (P ≤ .01). Absolute V˙O2 between yoga tempos were not different, but relative V˙O2 was higher in HSUN (14.89 [1.74] mL·min-1·kg) versus LSUN (11.39 [1.83] mL·min-1·kg) (P = .02).
Yoga can meet (LSUN) or exceed (MSUN and HSUN) moderate-intensity exercise recommendations. For unfit or obese populations, varying tempos of yoga practice may serve as a lower-impact option for beginning an exercise program.
瑜伽是一种流行的步行替代方式，但进行体式的速度必须达到何种程度才能产生相当的代谢和心肺需求尚不清楚。因此，作者旨在比较中等强度步行和不同速度下的苏里亚南玛克瑜伽的代谢需求。
不活跃的肥胖成年人，之前瑜伽经验有限（n = 10），在跑步机上以自我选择的速度（感知用力等级 = 12-13）行走 10 分钟，然后以低（6 秒/体式；LSUN）、中（4 秒/体式；MSUN）和高（3 秒/体式；HSUN）三种速度进行 10 分钟的瑜伽练习，每组练习之间休息 10 分钟。
MSUN（3.64 [0.607]）、HSUN（4.22 [0.459]）和跑步机（5.29 [1.147]）的平均代谢当量高于 3.0（P ≤.01），但 LSUN （3.28 [0.529]，P =.13）则不然。跑步机的热量和千卡消耗（1.36 [0.23] L·min-1；64 [11] 千卡）大于 LSUN（0.87 [0.24] L·min-1；39 [11] 千卡）和 MSUN（1.00 [0.29] L·min-1；45 [13] 千卡）（P ≤.01）。瑜伽速度之间的绝对 V˙O2 没有差异，但 HSUN 的相对 V˙O2 较高（14.89 [1.74] mL·min-1·kg），LSUN 较低（11.39 [1.83] mL·min-1·kg）（P =.02）。
瑜伽可以达到（LSUN）或超过（MSUN 和 HSUN）中等强度运动的建议。对于不活跃或肥胖的人群，瑜伽练习的不同速度可能是开始运动计划的低影响选择。
