the use of Polar heart rate monitors (Polar
OH1, which is worn on the upper arm) and
used an iButton (a small microchip which
is a digital thermometer) to record skin
temperature.
Results: All of the subjects completed
the yoga sessions without any adverse
effects. With regard to heart rate, the authors
chose to report the results in terms of heart
rate zones, where light was < 60% maximum
heart rate (HR max), moderate was 60 to 75%
HR max, vigorous was 76 to 90% HR max
and near maximal was > 90% HR max. From
their overall results, they found the mean
heart rate rose from approximately 80 beats
per minute to a peak of approximately 150
beats per minute. Some participants’ heart
rates rose to near 175 beats per minute,
while others had a peak heart rate which
rose to approximately 130 beats per minute.
The majority of the participants’ heart rates
were in the moderate to vigorous heart rate
zones (36% and 38% respectively).
With regard to skin temperature, the
mean starting skin temperature of the group
was approximately 30°C and it rose to a
peak of just under 32.7°C with participants
experiencing a mean weight loss of 0.43%
(0.28 kg). This loss of body weight equated
to a fluid loss of approximately 280ml.
The
authors
concluded
that
cardiovascular demands of power yoga
were such that it lay within the heart rate
recommendations of the American College
of Sports Medicine, i.e. that exercise intensity
should lie between 65 and 90% of HR max if
the goal is to improve cardiovascular health.
Pros: As the authors constantly
measured heart rates and skin temperature
over the entire power yoga session, this
demonstrates the heart rate fluctuations
between the different poses. However in
the middle of the session, from roughly 10
minutes to 35 minutes (of the 45-minute
session) heart rate remained fairly stable and
elevated. With regard to skin temperature, it
rose continually from the start of the session.
Cons: There are a number of benefits
that can be gained by regular practice of
yoga, however there are contraindications
that some fitness enthusiasts need to be
aware of for inverted poses, which includes
individuals with heart conditions, glaucoma,
uncontrolled high blood pressure, detached
retinas, forward bending in individuals with
osteoporosis, back extension in individuals
with spinal stenosis or herniated discs and if
you (or your clients) are pregnant. It is highly
recommended you speak with your GP or
specialist if you have any medical issues and
are thinking about taking up yoga.
Incidentally, Uluru was an unreal
experience which I highly recommend – just
not in February!
CLICK HERE TO SEE REFERENCES IN
THE ONLINE VERSION OF THIS ARTICLE
Dr Mike Climstein, PhD FASMF FACSM FAAESS
AEP is one of Australia’s leading Accredited Exercise
Physiologists. He is a faculty member in Clinical
Exercise Physiology, Sport & Exercise Science at
Southern Cross University (Gold Coast).
[email protected]
Joe Walsh, MSc is a sport and exercise scientist.
As well as working for Charles Darwin and Bond
Universities, he is a director of Fitness Clinic in Five
Dock, Sydney. fitnessclinic.com.au
NETWORK SUMMER 2018 | 47