News & Events
Yoga and Weight Training are the Perfect Marriage
- May 13, 2020
- Posted by: Amanda McCarroll
- Category: flowlift news
Yoga is fantastical and if everyone did it, the world would be a better place. Weight training is great for many reasons, however it has some drawbacks. When you put yoga and weight training together, the downsides of weight training are nullified and suddenly the perfect workout is born. We know that we didn’t invent this concept, however FlowLIFT is an elevated version of it. Let us tell you why.
Yoga and Weight Training Use Low Weight and High Reps
Yes we know, we didn’t invent this concept either. But just allow us to build our story of why FlowLIFT is the creme de la creme. When we first created this magical workout, we used 8-10 lb hand and ankle weights. We played with the amount of reps, doing anywhere from 10-30. Attempting dynamic movement through all three planes of motion with such heavy weights really blew us out. We were way too sore and the class didn’t feel good. After some experimentation, we arrived at the perfect weight of 3 lb for the dumbbells and 2.5 lb for the ankle weights. The format was nailed down and we settled on either 10 or 15 reps of all the moves.
If you ask the google gods why low weight with high reps are “better” than heavy weights with low reps you will learn that this is not necessarily true. There are plenty of benefits of low reps with heavy weights. In order to safely attain these benefits the movements are slow and usually isolate one muscle group at a time.
FlowLIFT requires full body integration. There is not a single move that focuses on one muscle group at a time. There are no “arm days” and “leg days.” We add the resistance of hand and ankle weights to incorporate the benefits of weight training. In order to safely execute these dynamic movements, the amount of weight must be low.
Yoga and Weight Training Increase Joint Range of Motion
Typically weight training alone does not increase joint range of motion and can actually inhibit it. Yoga, much like dance, takes the body through all three planes of motion. The joints move in every direction and the muscles contract in all three ways: isometric, concentric and eccentric.
FlowLIFT draws inspiration from dance and yoga. Every movement goes through all planes and every imaginable joint motion. At the end of class, stretching comes very easily. 45 minutes of non-stop exercise builds a lot of heat. As a result, you’re simultaneously loosening and strengthening all of the muscles and joints. It opens you up in a very deep way.
The added resistance of weights increases this effect. However it needs to be the right amount. If it’s too heavy, there is potential for injury when trying to execute all the dynamic movements. It it’s too light, they don’t really do much. When it’s just right, as we believe we have it, you’re going to maximize results. A light weight that packs a little punch is going to boost the results of your workout, like a nitrous tank on a race car. It is hard to find a class that increases both strength and mobility in such an effective way.
Yoga By Itself Ain’t Gonna Cut It
We are the biggest lovers of yoga in all of the land. The benefits are vast and life changing on every level. However it is lacking from a full spectrum physical fitness perspective. There is no cardio or weight training included in the physical practice of yoga. The breath is through the nose and controlled. The heart rate stays steady if you’re breathing deep and slow. This negates the possibility of having any significant impact on cardiovascular fitness. And while there are many postures such as plank that use the body for resistance, it’s not nearly as effective as the use of added weight.
We took the best of vinyasa yoga and walked it down the aisle to it’s perfect partner, hand and ankle weights. The synergy of cardio with weights burns fat and increases metabolism. Rapid, integrated and full body moves through all planes incorporating every muscle group and joint create a long, lean and functional physique. FlowLIFT is the beautiful baby born out of the ingenious marriage of yoga and weight training.