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Number of Yoga workouts a week?

fernan612010-07-04 15:13:56 +0000 #1

I am new to the community and have a question about using yoga in complete workout.

I am male and have an interest in building/maintaining muscle, but I love yoga.

I currently do 3 days of lifting (split), 2 days of cardio and 1 day a week of yoga.

I am hoping to move to 2 or more days a week of yoga (hot vinyasa), and want to know whether I could do this and still maintain the physical shape I currently have. I realize that much of yoga is about mental stuff as well, but I am asking for input on the purely physical aspects at the moment.


David2010-07-04 15:26:52 +0000 #2
When you say maintain the physical shape you have, do you mean you're concerned that yoga will make you long and lean rather than bulky?
fernan612010-07-04 16:01:32 +0000 #3
well I am actually more "long and lean" than bulky by any sense of the word, but I don't want to gain weight from cutting back on cardio, or lose what muscle mass I do have by cutting back on lifting.

So i'm wondering if I can add in another day of yoga and take out a cardio day and end up around the same activity level.


David2010-07-04 15:56:11 +0000 #4
Ah, I see what you're saying. I'm afraid I don't have much of an answer for you as I have no idea if you'll gain weight or not. I have no idea what you eat, your body type, and many other factors. To exaggerate and over simplify, if you're eating 4000 calories a day of Big Macs and burning 4000 calories in your cardio, then when you switch a day to yoga, you'll likely start packing on some pounds

If you're looking for straight calorie burning, then that would depend on your practices. If your cardio is 90 minutes of running, then yes, you'll likely burn more calories with cardio versus yoga. But I wouldn't look at it that way. Chances are, you're going to receive fantastic benefits from a regular yoga class. Add in the fact that you've said yourself that you love it, then to me (keep in mind I'm biased), it's a no brainer. Add the day of yoga.

If you're still concerned, I bet you can find a way to add a little cardio (ride your bike to work or school as an example) and be more mindful of your diet.
fernan612010-07-04 15:38:47 +0000 #5
thanks for the response. I eat healthy and have done major weight loss (35 lbs) over the last 8 months. I only do a 45 to an hour cardio set at the moment, so perhaps it will work out.

Thanks again.

Pandara2010-07-04 17:08:41 +0000 #6
Hi Nick,

The only logical step in this whole process seems to be to add that extra day of yoga and see how it works out for you. If you see you gain weight, well it is simple, go back to your previous plan, not true?
mikesbytes2010-07-04 16:37:43 +0000 #7
What's the breakdown of your 3 day split? Are you doing isolation or compound? Could you do some of the cardio after weights? What type of yoga are you doing?
xela2010-07-04 17:03:21 +0000 #8
I know that speaking to many of my male yogi friends, they say that only if you stop lifting weights will you lose muscle mass. If you do hot power yoga that, in my opinion, would count as a cardio least in the hot power yoga studios I've been to.
fernan612010-07-04 17:43:11 +0000 #9
@ mikesbytes:

i am in the last leg of the P90X routine (if you are familiar with that), so it is a combination of both. There are basically 2 cycles of splits. 1 = chest/back, shoulders/biceps/triceps, legs/back. 2 = chest/shoulders/triceps, back/biceps, legs/back. I'll be finished this routine in 2 weeks and looking for the next stage of my workout to keep things interesting. I could add in cardio after lifting. I guess I am trying to reduce time though as the hot yoga studio requires 1.75 hours round trip of transportation!

@xela: That's what I was wondering, thanks. The hot studios do seem to be "cardio" at least in terms of calories burnt, right? The cardio routines I am doing at the moment aren't even that intense (maybe 600 cals per routine) as opposed to the summer where I was running an hour and a half on cardio days, so with some heat and hard work I hope I could make it happen.

@ Pandara: though your logic is spot on, the cost of the studio means that I would be adding the extra day through a 4 month $499 membership. Not something I want to just try for the heck of it.

Thanks to all
Fortis_in_Arduis2010-07-04 17:53:10 +0000 #10
Interesting topic here.

I have found that I am unable to do a full yoga practise until 48 hours after doing weights.

This is not unusual of course, but it has set up a number of dilemmas in my mind. Can one do both without compromise? Where to compromise?

My weight-train routine is full body and I use the super-slow technique, twice a week.

I train at a Keiser Training gym. Folks in Germany, Austria, Switzerland will be familiar with this gym. There is only one in Britain and it is in London. There are no free weights or cardio machines and it is all super-slow, and they advise that you train your full body, once or twice a week. Superslow, and only ONE set as well. It is different, and very precise. I go to this gym because my various body problems surface when I use the free weights.


I have to leave 48 hours between that and a yoga practise. I do not suppose that I should be surprised by this.

For the original poster, I suggest making sure that your yoga practise burns the calories. If you feel that it burns the calories as well as your cardio, why not give up the cardio altogether? It sounds as though it would be cost effective for you to do that.

I do not do ANY specific cardio and I do not feel that I am missing out, but I only weight-train because the my life is so sedentary that I would worry for my health if I did not, so I am not bodybuilding per se.

Ashtanga Vinyasa Yoga is something of a CV workout or so I am told and hot power yoga cannot be a world away from that.

Is what they call 'power yoga' not derived from Asthanga Vinyasa Yoga?



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