News & Events
5 Mistakes to Avoid in Yoga and Weight Training
- May 15, 2021
- Posted by: Carolina Vivas
- Category: flowlift news
We recently had an online member cancel because she didn’t want to spend time learning new moves during her yoga and weight training workouts. She said she wanted to stick with poses she was familiar with, so she switched to free YouTube videos. We understand that doing what you know comes easiest and it’s uncomfortable to try something new. However, transforming the body and strengthening the mind requires constant challenge and a desire to push past our perceived limitations. Combining yoga and weight training is nothing new, but in our opinion, making it effective, fun, and safe requires some attention to detail. Whether your’e a teacher who is planning classes, or a student who is looking to combine both, follow these simple guidelines to make sure you’re doing it right.
1. Lay Off the Heavy Weights
You don’t need heavy weights to build muscle. We prefer being lean and defined as opposed to being big and bulky, which means you’ll be using less weight and more reps. For hand weights we recommend 3 lb. and for ankle weights we suggest staying at 2.5 lb. If you want to work harder, just increase the number of reps for each move.
2. Use Controlled Movements Instead of Flailing the Limbs
Proper alignment is important, especially if you’re using weights. Imagine every movement originating from the core and extending out strongly through the limbs. Use the visual of activating the muscles like a chain reaction beginning at the core through all the muscles of the legs and arms. Create one long line of energy all the way out through the toes and hands. Gripping the hand weights will also engage the arm muscles and pressing through the ball of the foot or heel ensures that the entire leg is engaged.
3. Breathe In Through the Nose and Exhale Through the Mouth
The breathing when cardio is involved is very different than the nasal breath we use in yoga. To get more power and control, keep the breath going. Avoid holding your breath, especially in the moves that challenge you. Use your abdominal muscles (contract them) every time you exhale. This will also support your back in the trickier combinations.
4. FlowLIFT is Where It’s At
If you’re not yet doing FlowLIFT, it’s time to give it a try. Before this class we would do yoga and then go to the gym or use a personal trainer to fill all our needs. FlowLIFT is the best way to combine yoga and weight training all in one 45-minute class. You’ll be doing combination moves in lunges, squats, and all fours. The multi-planar moves in this class create functional fitness that gives you fast, noticeable results.
5. The Order of the Moves Matter When Combining Yoga and Weight Training
Overtaxing the muscles and joints comes from sequences that don’t make sense. Stacking similar types of moves back-to-back can strain the shoulders and hips. Be aware of this when you combine yoga and weight training moves. Our philosophy is to tire out the muscles without overdoing it. We can’t say the same about other yoga sculpt classes.
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