Many Health enthusiasts do not want to stick to one kind of workout regime as it can get very monotonous. Therefore, they want to try and know if you can combine two or more kinds of workout exercises.
“Fitness – if it came in a bottle, everybody would have a great body.”
One such question or doubt that I have come across by many of you is – if Yoga and Gym can be done on the same day or simultaneously?
There is a notion among many of you that if you are doing strength training exercises then it is not advised to do Yoga or any other workout regime. However, this is absolutely incorrect.
A great cardio game, strong cut muscles, flexibility, power, and balance, can you have it all? Yes, of course, you can.
Definitely, you can do both yoga and gym together on the same day.
However, if you are a beginner in either Yoga or Gym, it is best to get comfortable with one and then, slowly incorporate the other in your workout regime.
What is the science behind yoga and gym, combined together?
Yoga might look extremely easy and simple to do but it isn’t. It requires a lot of concentration, focus, and dedication. Yoga’s progressively advanced asanas are intense and need a lot of core balance.
On the other hand, gym workouts use a form of resistance against muscles to increase strength and conditioning.
When you combine both yoga and gym together, it is necessary to do some stretching and avoid soreness after an intense workout at the gym.
Yoga and Gym – Depends on your fitness goal
If your goal is to lose weight, include yoga and gym in your workout and comprise it with 3-4 intense sessions in a week. You could do yoga in the morning and light weight training in the evening and vice versa.
However, if your goal is fitness, then practice pranayama daily in the morning after walking or any cardio activity. Also, practice weight or resistance training 2-3 times a week.
The worked–on muscles need at least 48-72 hours of rest time to repair and replenish.
“I recommend yoga postures to my trainees before the gym workout, as they reduce the risk of injury and help warm up the body. After the workout, yoga poses help stretch the muscles and cool down the body” – Shashank Mehta, fitness model and silver medalist (2008) awarded by Punjab Technical University, India.
What is the BEST Yoga Cardio Weight Training Schedule?
I always say – it entirely depends on what your current fitness goal is!! You can always keep altering the schedule as you change your goals.
The trick is in combining the three activities – triathlon -yoga, lifting and running combined together. Doing this, you may indulge in overtraining and end up with lower performance results.
As per Rahul Patel who has over 5 years experience in Patanjali YOGA Shivir: The BEST way to combine the three is based on your current goals and priorities yet stay safe and healthy during the entire process.
Yoga, weight lifting and running – How to combine the three?
If you are training for a race and strength training as well – here is what to follow:
You have one day to do a double workout and one-day weekly rest.
Strength training in the morning followed by an easy run later in the afternoon or even in the evening after work if it suits you.
Do you strength workouts on different days from the days to run workouts.
Take your rest day out the day before you decide to do your long run.
In order to save time – do a full-body circuit twice a week. use one of these days to work on core, flexibility and upper body strength.
Note: This is best to do after the long run day.
Remember, you spend 45 minutes per session while doing strength training. This includes a 7 minutes warm up and 3 minutes cool down the regime.
During your first two months of a 17 week, marathon training plan do your higher-volume resistance yet lower intensity training of moderate weights lifted with 10-15 reps.
During the last five weeks before your marathon – I would suggest dropping the number of reps while strength training. However, lay focus on muscle strength by fewer sets of heavy weights and power workouts like plyometrics.
Yoga literally is on the back seat here. I would suggest two 15-20 minute sessions after the end of a run. Or else, just swap one day of running for a 1 full hour of Yoga class once every fortnight.
A sample program is designed as follows:
Monday – Workout on upper body or rest
Tuesday – Run for 45 mins
Wednesday – Do a full-body strength circuit
Thursday – Run an hour
Friday – Do a 30-60 minute run or/and a full-body strength circuit.
Saturday – Rest from both Yoga and workout
Sunday – Go for the long run
If your priority is training to become more flexible – here is what to follow:
If your main focus is Yoga – then you should do 3-4 long yoga sessions per week. While practicing yoga you use your isometric strength – therefore it is enough to do 1 or 2 full-body 30 mins weekly strength sessions.
Use Yoga for core work on your Yoga days. However, for the rest practice squats, lateral pulldowns, rows, lunges, deadlifts, basic pull/push ups, chest flyes.
Run 45 minutes runs once or twice weekly. Note that, you could do a run before a Yoga class as it will help in maintaining your cardio.
In case you are training for a half or full marathon – it is advisable to drop the yoga to three days weekly. In place of that, do 4 runs weekly. Club this with your long training day.
Here’s a sample program to follow:
Yoga and Running Schedule (doesn’t include training):
Monday – Yoga
Tuesday – 20 mins of yoga after 45 mins of running
Wednesday – Yoga
Thursday – 45 mins running
Friday – Yoga
Saturday – Rest Day
Sunday – Yoga or Running (is entirely optional and up to you)
Yoga and Running Schedule (race training):
Monday – Yoga
Tuesday – Running for an hour
Wednesday – Yoga
Thursday – Running for an hour
Friday – 45 mins running followed by 20 mins of yoga
Saturday – Rest Day
Sunday – Long-running
If your priority is to become stronger:
Both Yog and running take a back seat the moment you want to gain strength or muscle size.
Practise Yoga on a separate day or after cardio.
Heres a sample of upper/lower split lifting program for the entire week:
Monday – Lower body – 1 hour
Tuesday – Upper body – 1 hour
Wednesday – 30 mins workout/45 min running followed by 20 mins of yoga
Thursday – Lower body – 1 hour
Friday – Upper body – 1 hour
Saturday – Hike for 50 mins or rest
Sunday – 40 mins running or Yoga for an hour followed by another 20 mins of yoga
Rahul Patel is against gaining muscle and training for a race simultaneously. This will lead to engaging two muscle fiber types. Remember, running is benefitted by strength training however, you do not gain muscle by running.
How do Yoga and Gym together benefit the body?
Yoga and workout have very different effects and benefits for your body and mind. Practicing yoga and gym together will benefit you mentally as well as physically. Therefore, the practice itself is a great combination that works wonders for your body.
The benefits of Yoga are:
- It calms your weary and chaotic mind.
- Keeps a perfect check on your blood pressure levels.
- Improves your immune system.
- Strengthens muscles, and joints.
To know How Yoga cures heart problems, depression, how it boosts concentration and prevents diabetes – read my article of 10 Health Benefits Of Yoga- In detail
On the other hand, gym workout benefits are:
- It helps to build up your body and makes it strong.
- Gym exercises boost your blood pressure, really pumping up your adrenaline levels.
- It builds up muscles for you to attain a muscular body.
- Increase lean muscle mass.
Click here to know how Fitness and health Trainer Sapna Khanna helps you lose weight and attain a Fit and Healthy Body
The above-mentioned are benefits that you can achieve from both yoga and gym together or separately. Yoga and Gym are like Yin-Yang. They absolutely work together for the beneficiary of your body.
For instance, if one works on your body, the other takes care of your mind. One builds up high-intensity energy levels while the other is more relaxing, soothing and receptive.
Yoga and Gym also have similar benefits such as:
- They make you feel happier and reduce the stress levels in your body.
- Both help weight loss and weight control.
- Reduce the risk of chronic diseases such as type 2 diabetes and heart disease.
- Improve brain health and memory.
- Reduce anxiety and depression.
- Increase stamina and flexibility.
Yoga stretches your body beyond the limits set by your mind and helps you learn how to control your breathing. That is for sure going to improve your cardiovascular health, logically.
There a number of famous and renowned celebrities from different industries who vouch that yoga and gym workout combined, are beneficial for your whole well-being.
Some of them are famous actors, cricketers, footballers, and qualified health coaches. For example,
PRIYANKA CHOPRA JONAS
Priyanka Chopra Jonas is a renowned Bollywood and now Hollywood actress. She is loved and followed by many around the world. She became known after she won the Miss World title in the year 2000.
The actress is known to have the sexiest legs in the industry and why wouldn’t she? To maintain her healthy and fit body, she follows a healthy diet plan and a disciplined workout.
The actress is highly fond of Yoga asanas, Pranayama, and meditation. Yoga is deeply rooted in her workout routine.
According to Priyanka Chopra Jonas, “Yoga plays a great role in contending stress and making you feel cool, calm and relaxed. Yoga gives a toned body and increases stamina and flexibility.”
Apart from training in the gym, her yoga session includes poses such as Half Lord of the Fishes Pose, Warrior Pose, and the Tree Pose to increase the flexibility of the body.
She prefers strength and resistance training than weight training. If she is not at the gym, running and sprinting are among her favorite workout exercises.
Yoga and Cricket have a very close connection as well. Many cricketers beside their strenuous workout regime, practice yoga to increase their focus and concentration and to relax their overworked body muscles.
The very famous Indian cricketer, Sachin Tendulkar vouches to include yoga in his workout routine. During the Indian Premier League (IPL) in 2012, Sachin Tendulkar approached the legendary yoga expert, BKS Iyengar to seek advice and training in yoga.
Besides, the various fitness activities and drills that Sachin engages in, he also spent an additional half hour doing intrinsic stretches.
A cricketer’s gym routine works only on a few specific parts of his body either to build stamina, muscles, and strength. However, combining it with yoga it helps the cricketer to improve his reflections and the mental state of mind.
Indian Cricket team makes it a point to include yoga in their workout session to enable them to focus better and avoid any injuries. Many international cricketers have also incorporated yoga in their workout routines such as Shane Watson, Chris Gayle, and few others.
David Beckham is one of the most famous and idolized English soccer players. He has a fan following in millions and we love him when he is on the field. Even though he is retired from football, he still follows a very healthy lifestyle.
During his soccer days, Beckham had a much intense workout routine which focused more on building strength and stamina. But, now he has made changes that revolve around his new lifestyle.
His celebrity yoga trainer, Shona Vertue devised a combination of yoga, meditation, and weight training regime for Beckham to be back in shape.
Beckham states: “You don’t have to go and spend a huge amount of money going to the gym. “Three or four times a week I walk my daughter to school instead of driving her, or she bikes home with me. It’s the little things that make a difference.”
ROBERT DOWNEY JR.
Who does not know Robert Downey Jr.? Our very own IRON MAN aka Tony Stark from the Avengers. He is a very well-known American actor, Hollywood celebrity.
Well, to be Iron Man, Robert had to follow an extensive and high-intensity workout routine. However, he made sure to combine the weight training workout with Yoga. That man swears by yoga.
Do you ask why?
Robert Downey Jr. had struggles with substance abuse for a long time. But, yoga helped him to overcome his addictions and staying clean and healthy. He was able to reach a mental and spiritual balance.
There are a lot of celebrities such as Madonna, Jennifer Aniston, Sting, Lady Gaga, Adam Levine and many others, who follow yoga diligently. It helps them to have a peaceful mind especially when their lives are always on a radar.
Cindy Jourdain is a former professional French Ballerina. She danced for the English National Ballet and the Royal Ballet Company in London.
Over the years, she became passionate about physical fitness and yoga. She is now a qualified personal trainer and Crossfit coach who moved to Mumbai, India.
Cindy has devised training regimes for some of Bollywood’s biggest stars such as Katrina Kaif and many others. She infuses yoga, CrossFit, martial arts, and ballet into a wonderful fusion for the best workout plan for her clients.
Can Yoga be paired with other fitness exercises?
Yoga is a holistic exercise that can be paired with any fitness regime. As a result, there is a fad around the fitness industry of pairing Yoga with Pilates, Dance, Aerobics, Aerial yoga, and various other fitness exercises.
Celebrities such as Kareena Kapoor, Alia Bhatt, Malaika Arora are opting for Pilates combined with yoga or gym to stay fit and strong.
How can we forget Shilpa Shetty?
An Indian actor, businesswoman, fitness expert and yoga queen.
She has maintained her slender waistline and stunning body by practicing Yoga, meditation, strength training, and cardiovascular exercises every day. Without fail, she practices yoga and meditation.
Moreover, Shilpa Shetty has an agenda of putting India on the world map for Yoga and actively participates each year on the International Yoga day celebrated worldwide on 21st June. Recently, she has launched her fitness app with target-based programs, yoga routines, and diet plans.
IN fact we too the debate to the experts @SapnaKhannna and @RatnaVerma to get an answer as to what workout is best
What came as a surprise was the fact that both experts were of the opinion that yoga assists in both weight training and strength training
Here is the video:
In conclusion, I’d advise you to combine Yoga and Weight training, based upon what your goals are.
The weekly program for yoga cardio weight training schedule is helpful to understand the science behind yoga and workout.
This combined duo of yoga and gym will also keep your body flexible and strong with the right diet. We tend to overlook what we eat and concentrate more on our choice of the regime.
Athletes, sports personnel, fitness trainers, health enthusiasts all understand the importance of Yoga and Gym on the same day or alternate days as per individual requirement. Moreover, a considerable number of celebrities endorse Yoga and actively participate to promote International Yoga Day on 21st June – even though they also have a regular workout regime.
Keep yourself fit and healthy! Practice what your body needs and allows you to do. Most importantly – Eat Right.