Por quanto tempo realizar poses de ioga para perda de peso: um guia abrangente

Os fatos rápidos

• The practice itself makes the muscle stronger, and thereby, the development in the muscle mass helps to lose weight and therefore the metabolism is increased,” claims Michelle Green, a 15-year experienced yoga instructor, and a Certified Personal Trainer specializing in Pelvic Floor and Core Strength.
• Hoje, exploraríamos completamente a relação entre ioga e perda de peso, a duração das poses de ioga, bem como opiniões de especialistas sobre o assunto para ajudá-lo a aproveitar ao máximo sua prática no presente.
• “The form of practice that I personally teach doesn’t have the intent of a quick calorie burn but the intention of finding a balanced pace in the exercise.

ioga É uma disciplina antiga que não apenas facilita a mente, mas também ajuda a obter saúde física, como relaxamento, elasticidade e força muscular. Uma das principais razões pelas quais o yoga pode ser eficaz para a perda de peso é a característica de ser envolvente. Mas uma questão que é mais comumente feita pelos iogues usando o yoga como ajuda para perda de peso é esta: qual é a melhor duração para manter um pose de ioga Para perda de peso?⁽¹⁾

Hoje, exploraríamos completamente a relação entre ioga e perda de peso, a duração das poses de ioga, bem como opiniões de especialistas sobre o assunto para ajudá-lo a aproveitar ao máximo sua prática no presente.

Compreender o yoga e a perda de peso.

Before jumping to the concept of ‘pose duration’, it is important to know the mechanism by which ioga gets the weight off. Yoga being much less of a calorie burner compared to high-intensity workouts facilitates a more comprehensive action on body systems.⁽²⁾ It might not be as fast as running or lifting heavy objects but it plays a major role in the support of lasting weight reduction through the process of:⁽³⁾

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• Construindo músculos magros: muitos poses de ioga Exigir que você apoie o peso do seu corpo, o que ajuda a tonificar os músculos e a fortalecer a força.
• Improving Metabolism: Consistent yoga practice can improve metabolic functions, increasing calorie burning even when you’re resting.
• Reducing Stress: High stress levels lead to the production of cortisol, a hormone linked to weight gain. Yoga’s meditative aspects help lower stress, reducing the risk of stress-induced weight gain.
• Mindful Eating: Yoga induces a state of mindfulness that is reflected in better eating habits and sounder food preferences.

Por quanto tempo você deve realizar poses de ioga?

There is no universal number of seconds one should hold yoga poses for weight loss because each person’s strength, the posture, and the type of ioga Influencie o tempo, mas aqui estão algumas diretrizes gerais:

1 Para iniciantes (10 a 20 segundos).

If you are at the starting line of yoga, the first thing to do is to build a solid foundation. Besides, 10-20 seconds is the right time for a pose to be exerted as much as it can without the one attempting it being overwhelmed. Later on, as you master the postures, you can increase the length gradually.

 2. Praticantes intermediários (30-60 segundos).

After you are the master of your art, you definitely will be able to extend your holding time to 30-60 seconds. This time span enables the muscles to be contracted more significantly and therefore leads to far better muscle strengthening and increased calorific value. Moreover, the longer time makes sure you are using your músculos‘ power to the maximum.

 3. Praticantes avançados (1-2 minutos).

Long-holding poses for 1-2 minutes are the method of choice for professional ioga practitioners when the primary focus is muscle toning and strength constructs. The advanced level of postures need more muscles to remain activated, and longer retention of the asanas gives the maximum result by burning more calories as well as increasing metabolic rates.

Leia também: Kubera Mudra: benefícios, como fazer e histórias de sucesso

As melhores poses de ioga para perda de peso e por quanto tempo segurá-las.

 1. Pose da prancha (Phalakasana).

Tempo de espera: 30 segundos a 1 minuto.  

Why It Works: Plank is one of the greatest total body workouts, as it targets the core, arms, shoulders, and legs. The longer you stay in this position, the stronger and more your muscles will be engaged, and hence the more you will burn calories and at the end Ganhe massa muscular.

 2. Pose da cadeira (utkatasana).

Tempo de espera: 30 segundos a 1 minuto. 

Why It Works: This posture helps to build up the legs, buttocks, and the belly, which helps to increase the burning of fats in the body. It puts your balance and endurance to test and this also helps you burn more weight.

 3. Guerreiro II (Virabhadrasana II).

Tempo de espera: 30 segundos a 1 minuto por lado.  

Why it Works: Warrior II is a great exercise for building strength in the legs, core and shoulders. Holding this pose not only consumes calories, but also boosts the majority of stability and stamina.

 4. Pose do barco (Navasana).

Tempo de espera: 20-30 segundos.

Why It Works: This asana concentrates on the core muscles and is fostering the abs as well as helping to burn that belly fat. It’s a very tough pose, so starters can start with a short period of time for holding the position and then gradually lengthen it.

 5. Pose da ponte (Setu Bandhasana).

Tempo de espera: 30-60 segundos.

Why It Works: The Bridge pose works effectively with the lower back, buttock, and thighs because of their strength. It also aids in digestion, is conducive to a rise in metabolism, and serves as a catalyst for weight loss.

 6. Cão voltado para baixo (Adho Mukha Svanasana).

Tempo de espera: 30 segundos a 1 minuto.

Por que funciona: não se trata apenas de todo o corpo, mas dos braços, pernas e costas, em particular, obter os cuidados necessários através deste asana. A flexibilidade resultante do corpo também é muito útil. Essa postura também funciona como uma ferramenta de tonificação, perda de peso e controle de peso.

 7 Pose da cobra (bhujangasana).

Tempo de espera: 20-30 segundos.

Por que funciona: por um lado, a pose é eficiente para fortalecer os braços, ombros e costas. Simultaneamente, a coluna se torna mais flexível. Ao mesmo tempo, o asana também contribui para o reabastecimento de energia e a redução da inflamação por meio do sistema digestivo, e a circulação pode ser usada para melhor uso.

Evidências científicas que apoiam o yoga para perda de peso.

A collection of research provides evidence of the beneficial effects of yoga on weight loss. A study published in Alternative Therapies in Health and Medicine in 2016 reported that yoga practice was associated with weight, BMI, and waist circumference decreases. Other research in the Journal of Physical Activity and Health has shown that regular yoga practitioners had lower BMI than non-yoga practitioners.

Dr. Lauren Eckstrom, a fitness researcher, and yoga instructor holds the opinion that “Yoga can be regarded as being Eficaz para perda de peso when it leads to strengthening and lengthening muscles, thus resulting in more full-body caloric burn. The second reason is that you just can’t discount the positive effect that yoga’s spirituality (mindfulness) has had on the mente e corpo of human beings. This reduces stress, which acts as a potential defense against the emotional eating of food, and thus is the weight gain corollary.

Experiência pessoal: como a ioga transformou meu corpo.

Several yogis on social media have shared their weight loss success stories, and those stories typically revolve around the same theme – the power of being persistent. In six months, Sophia James lost 30 pounds, and she is one of those who are very much into yoga. She says, “I didn’t see immediate results, but after a few months, I noticed my clothes were fitting differently. Yoga taught me patience, and over time, I became leaner and stronger.”

Sophia’s case points to the need for dedication. You have no doubt looking for some fast solution if you are not sure about yoga. Besides, consistency, healthy diet, and continuous practice seem to be key factors that can produce a permanent weight reduction path.

Leia também: Yoga Somática para perda de peso Um mergulho profundo na mente Transformação do corpo

linha de fundo.

Yoga is a wonderful instrument for weight loss, as it provides one with the physical benefits of agility, inner calmness, and stress relief. While being consistent is indispensable in succeeding in your aim, aligning poses well proves to be a significant factor in achieving maximized effects. Carefully following the strategies outlined in this article, and committing to regular practice will enable you to reach your weight loss objectives as well as gaining a healthier and more robust body.

Then, put your yoga mat down, feeling your inner self, and step forward to experience the journey of becoming a healthier version of yourself!

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