Grabara Małgorzata
Institute of Sport Science, Jerzy Kukuczka Academy of Physical Education, 72 Mikołowska Street, 40-065, Katowice, Poland.
Sci Rep. 2025 Apr 15;15(1):12936. doi: 10.1038/s41598-025-95547-0.
The aim of this study was to assess the intensity of hatha yoga training for older adults in alignment with international physical activity recommendations. The sample included 26 participants (one male), aged 70 ± 5.7 years, with a mean BMI of 25.3 ± 3.2, recruited from a University of the Third Age. Heart rate (HR) was measured during a yoga session using the Polar Vantage V2 multisport GPS watch and the Polar H10 chest strap sensor. Results indicated that the mean HR during the most intensive phase of yoga reached 60% of participants' HR and 31% of the heart rate reserve (HRR). On average, participants spent 16 min (15.9 ± 14.76) in the 64-76% HR range and nine minutes (9.4 ± 8.67) in the 40-59% HRR range, corresponding to moderate-intensity exercise. Four participants maintained moderate intensity for 30 min based on the 64 - 76% HR criterion, while only one participant sustained this intensity for at least 30 min according to the 40 - 59% HRR criterion. Participants reported a perceived exertion of 12, indicating a moderate level of effort. The study highlights that hatha yoga incorporates muscle-strengthening and endurance exercises for all major muscle groups, enhancing balance, coordination, flexibility, and range of motion, making it a comprehensive physical activity option for older adults. However, the session's intensity remained predominantly below the moderate level.
本研究的目的是根据国际身体活动建议评估针对老年人的哈他瑜伽训练强度。样本包括26名参与者（1名男性），年龄70±5.7岁，平均体重指数为25.3±3.2，从第三年龄大学招募。在瑜伽课程期间，使用Polar Vantage V2多功能GPS手表和Polar H10胸带传感器测量心率（HR）。结果表明，瑜伽最激烈阶段的平均心率达到参与者心率的60%和心率储备（HRR）的31%。平均而言，参与者在心率范围为64 - 76%时花费16分钟（15.9±14.76），在心率储备范围为40 - 59%时花费9分钟（9.4±8.67），这相当于中等强度运动。根据64 - 76%心率标准，4名参与者保持中等强度30分钟，而根据40 - 59%心率储备标准，只有1名参与者维持该强度至少30分钟。参与者报告的自觉用力程度为12，表明努力程度适中。该研究强调，哈他瑜伽包含针对所有主要肌肉群的肌肉强化和耐力锻炼，可增强平衡、协调、灵活性和活动范围，使其成为老年人全面的身体活动选择。然而，课程强度仍主要低于中等水平。
