心と体を整えるロジカルヨガ balance yourself logically

notes of studying yoga / updated on every Wed🇧🇪

#02 体力-strength enhance life

 

▼English follows Japanese

(Let me apologize in advance there might be some grammatical mistakes below.)

 

こんにちは。

ヨガインストラクターのuriです。


皆さんは「もっと体力があれば」と思うこと、ありませんか?私は多々あります…!(ヨガのおかげで、かなり疲れづらくなりましたが)


「体力がある状態」とは、「筋力」「心肺持久力」「筋肉の柔軟性」が上手く作用しあう正のサイクル、といえるようです。

 

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◻️「体力」の正のサイクル

❶呼吸

→心肺機能が効率的に働く

→たくさん酸素を体内に取り込む

❷運動

→持久的に筋肉を動かし関節可動域アップ

→効率よく筋肉を動かし心肺持久力アップ

❸代謝

→血行が改善、酸素が体中に巡る

→代謝促進で老廃物排出、脂肪燃焼

❹柔軟

→柔軟な筋肉で回復力アップ

→心肺機能の持久力アップ、❶へ戻る


「疲れやすいな」と感じる時は、❶〜❹のどこか弱いところを改善すると良いかもしれません。


◻️「正のサイクル」でヨガを考える

❶呼吸=同じ長さで吸って・吐く

ヨガは鼻呼吸でたっぷり吐いて、同じだけたっぷり吸う、が基本の呼吸法です。呼吸で自律神経を整え、疲れづらい心身の状態を作ります。

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❷運動=無酸素運動で血行改善

「無酸素運動」とは、強い負荷をかけて短時間で行う、いわゆる筋トレのこと。ヨガは基本的に有酸素運動ですが、その中でも無酸素に近いポーズもあるようです。(個人的にはクンバカ、プランクあたりかなと…!)

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❸代謝=有酸素運動でデトックス促進

無酸素運動の後に有酸素運動を取り入れることで、脂肪の燃焼効果がより促進されます。ここで重要なのが、水分補給!水分が不足すると、疲労物質を運ぶための血液がどろどろになり、排出が阻害されてしまいます。

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❹柔軟=体が温まる終盤でゆっくり伸ばす

筋肉が硬いと回復に時間がかかり、疲れやすくなります。体が温まった時や有酸素運動後にストレッチを行うと、より効果的に筋肉を柔らかくできます。

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ヨガのクラスも「正のサイクル」と同じ順序です。ロジヨガ、あらためて理にかなってるんですね。

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#02 strength enhance life

 

Hello, everyone.

I'm uri, a yoga instructor.


You know, it's a great idea to have good strength to enjoy life!


Having strength means a good cycle of things, such as muscle, flexibility, andcardiorespiratory endurance.

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◻️A good cycle is like…

→cardiorespiratory endurance works effectively →getting lots of fresh air

---------------------------------------❶breathing

→keep moving and the range of movement would be improved

→train your muscle effectively and it enhance a cardiorespiratory endurance

---------------------------------------❷exercise

→blood flows well through your body with delivering oxygen.

→carry body wastes out of your body and burn your fat.

---------------------------------------❸metabolism

→flexible muscle restore strength quicker

---------------------------------------❹flexibility


If you feel tired easily, it might be due to a shortage of some of above processes. (❶〜❹)


◻️Think of yoga in terms of this cycle

❶breathing

inhale and exhale time should be the same

It's generally recommended to exhale deeply with your nose, and inhale the same amount of air as well.


Deep breath calm your autonomic nerve down, enhance your mind and body.

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❷exercise

anaerobic improves the floods of bloods

"anaerobic exercise"is the exercise which is quicker and harder.


Yoga is basically like "aerobic exercise", but also have some "anaerobic exercise" like plunk.

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❸metabolism

detox by aerobic exercise

After anaerobic exercise, aerobic exercise promote a fat burning.


The important thing you need to know is drinking water regularly. If you don't have water enough, blood would flow less smooth, and that obstruct the floods which carry body wastes.

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❹flexibility

stretch body at the almost end of the lesson.

If the muscle isn't flexible, it would take much more time to recover, and you get tired easily.


It would be more effective to stretch your body when you feel hotter than before lesson.

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I found that the sequence of yoga is almost the same order as this good cycle. "logical yoga" is reasonable, I think.

 

Thank you for reading this all!