Yogalates for Weight Loss
Last Updated: Jan 10, 2014 | By Luann Voza
Photo Caption Yogalates, the fusion of yoga and Pilates, provides the benefits of both exercise systems. Photo Credit yoga pose image by chinatiger from Fotolia.com
The benefits of yoga and Pilates can be found in Yogalates, an exercise method combining the strength of Pilates and the flexibility of yoga. The workout integrates yoga and Pilates training using a mind-body connection for improved physical, emotional and spiritual levels. With improved breathing, circulation and energy; Yogalates may increase your ability to burn calories. When combined with proper nutrition, Yogalates can be used as part of a weight loss program.
The History of Yogalates
Yoga’s roots date to 3000 B.C., Pilates’ to1920. There are conflicting stories regarding the creation of fusing both exercise techniques. In 1997, Yogilates was devised by Jonathan Urla, a personal trainer with a background in dance and gymnastics. With training in Pilates and yoga, Jonathan realized that both workouts had similar characteristics and benefits and sought to combine the two. A similar program, Yogalates, was trademarked by Louise Solomon. Louise first suffered an injury while practicing yoga. She then turned to Pilates to increase strength and endurance. While she enjoyed the benefits of Pilates, she missed the flexibility benefits of yoga. As a result, she devised Yogalates, a fusion of both workouts. The Yogalates workouts became available to the public in 2002 in DVD form and instructor training.
The Calorie-Burning Benefits
Because the number of calories burned varies according to the intensity of the particular Yogalates program, your weight and your fitness level, a conservative estimate of calories burned during a 60-minute session ranges from 240 to 270 calories for a 125-pound person and 356 to 400 calories for a 185-pound person. The smaller person would burn between 1,680 and 1,890 calories, while the heavier person would burn 2,492 and 2,800 calories over a week’s time. Because 1 pound is equivalent to 3,500 calories, a daily one hour workout would result in a weight loss of less than 1 pound per week. If you add a healthy, low-calorie diet to your Yogalates routine, you’ll lose weight faster.
The Function of Yogalates Workouts
Pilates workouts focus on proper exercise technique and muscle control. Your mind is engaged in the workout, establishing a mind-body connection and eliminating distractions. Using a full range of motion, many muscles are targeted with every exercise. Yoga exercises place your body in stationary positions, using your body as resistance. Yogalates combines full-range-of-motion exercises with stationary positions. Controlled, deep breathing is utilized throughout the workout. For increased intensity, you can incorporate resistance bands. Workouts focusing on muscle conditioning give your body a leaner appearance.
The Benefits of a Yogalates Program
Among the many benefits of Pilates training is increased abdominal and lower back strength, which are your core muscles. A strong core stabilizes your spine, improving postural alignment. Yoga increases spinal mobility and flexibility. Yogalates benefits include increased muscular strength and muscle tone with increased flexibility throughout your body. Your muscles appear lengthened and strengthened. By combining the strength positions of yoga and the flowing movement of Pilates, you increase circulation and energy, which results in an increase in calories burned.
Time to See Results
To perform Yogalates correctly requires a degree of strength and flexibility. Beginners must first focus on mastering the correct exercise technique and proper body positioning. Yogalates workouts range between 30 and 60 minutes. Yoga exercises, or poses are each held for five full breaths. Pilates exercises consist of up to 15 repetitions, stressing quality of each repetition over quantity. The benefits of a moderate exercise program such as Yogalates generally begin to become apparent in 30 days. While Yogalates may burn less than 1 pound a week in calories, the combination of toning and strengthening your muscles with the calories burned will lead to weight loss and better fitting clothing.
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Five Reasons Why You Should Try Yogalates
Kimberley Oloughlin, Yahoo Contributor Network
Aug 20, 2009
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Yogalates is a recent trend that has spread around the world, combining Yoga and Pilates in one workout!! There are many reasons why you should try Yogalates but I will focus on 5 most important reasons and hoepfully by the end of this article you will be ready to try Yogalates.
1. Relaxation – If you lead a stressful lifestyle or just need that 30 minutes during the day to relax and not think about your daily life, then Yogalates is perfect. Yogalates takes the spirituality and breathing techniques from yoga to create postures that will leave you feeling completely at ease and relaxed.
2. Flexibility – With the combination of the different postures and stretches from both yoga and Pilates, this will help to improve your overall flexibility. It will however take time, but you will notice that postures you couldn’t do at the start will become second nature, with your continued increasing flexibility that will change as the progress through the different levels of postures.
3. Strength- Yogalates can help improve your overall body strength, as well as the strength of certain muscle. This is down to the different postures and stretches that focus on improving your strength as well as flexibility.
4. Total Body Toning – As Yogalates takes stretches and poses from Pilates it will help to turn different areas of your body. This includes arms, legs, abs, bum etc. As this type of exercise is easy on the body it is perfect for post-natal women to help tone up after pregnancy.
5. Lose Inches and Weight- Yogalates can help you lose inches by tightening, toning and firming your body. It can also help you to lose weight, however it is important to remember that Yogalates does not burn a significant amount of calories to replace cardio, it can be an additional workout to your cardio.
So if you have thought about trying Yoga but are put off by the spirituality, then Yogalates is the perfect alternative for you, although it won’t help you to lose a lot of weight Yogalates can be the perfect addition to any workout!!
Published by Kimberley Oloughlin
Yogalates: The Breakthrough Workout That Combines the Best of Yoga & Pilates by Louise Solomon
By Phil Catalfo
Australian teacher Louise Solomon describes Yogalates as “the modern form of yoga for the Western body.” By that she meansthat most Westerners spend most of their waking hours in sedentary pursuits, and therefore “our bodies are not conditioned for extreme Yogic postures.” The aim of her approach is “bridging the gap between Eastern and Western forms of exercise,” but most of what’s here is recognizable to anyone who’s been to a dozen yoga classes. There are some exercises drawing on Pilates work with resistance bands and on the mat, including one with the immortal name “Prone Butt Strengthener.” In any case, however innovative this system is or isn’t, Solomon’s book is a useful guide to developing core strength and stability.
Yogalates: A Blend of Exercises
Any way you spell it, yoga and Pilates benefit body and soul.
WebMD Feature Archive
By Jeanie Lerche Davis
Reviewed by Brunilda Nazario, MD
Yogalates. Yogilates. Yoga lattes? Don’t let the name confuse you. There’s a new trend out there, and it’s not on the Starbucks menu.
However you spell it, yoga and Pilates are now joined at the hip. The trend is edging its way into health clubs and studios across America.
Yogilates was created in 1997 by certified Pilates instructor and personal trainer Jonathan Urla. This year, Louise Solomon published her own version, called Yogalates.
Everyone has an opinion about this new trend, pro or con. Besides the books, there are videotapes, DVDs, and classes cropping up. To figure out what’s up, WebMD caught up with several fitness experts.
Ahead of the Curve
Yoga is an eastern Indian tradition that focuses on strength, flexibility, and spirituality. Pilates was created by German-born Joseph Pilates nearly a century ago. Pilates focuses on building strength in the deep muscles of the abdominal region, the body’s core.
Both practices involve attaining specific postures. Both emphasize correct breathing. Both emphasize meditative mindfulness.
Despite the hybrid name, Yogalates “is not gimmicky — it’s built on very tried and true, historically proven forms of exercise,” explains Cherryl Leone, a certified yoga instructor at Gentle Strength Yoga in Denver.
Like many who teach it, Leone has developed her own blend of yoga and Pilates. It’s become so popular, she says she may transform a couple of yoga classes to Yogalates. “I’ve had such positive, positive feedback on Yogalates,” she tells WebMD.
“There’s so much synergy between the two,” Leone explains. “The philosophies of both make blending the two very natural. You’re not mindlessly on a treadmill or exercise machine. The mind is very focused on the body, on breathing techniques. When I teach Yogalates, I want students to feel their entire body was exercised in an integrated way.”
When It’s Not Yoga, You Know It
So what exactly happens in a yoga-Pilates class?
In Yogilates, Urla outlines no less than 40 poses — including back lifts, sternum lifts, leg lifts, leg circles, plus such yoga standards such as Downward-Facing Dog, Sun Salutation, The Warrior, and Meditation Pose — that can be used in a beginner’s class. Of course, no one class will cover them all, he says.
Urla’s language emphasizes the spiritual: Make the process of learning Yogilates your goal, he writes. “Learn to be present in your thinking and to appreciate the simple fact that you are breathing, moving, and enjoying the real beauty of your practice.”
“I use a very classical approach — floor work, stretching for 20 minutes before going into the Sun Salutation series,” Urla tells WebMD. “At first, one might notice more yoga because we do pause in the poses, we hold some stretches. I’m very much into fundamentals, into awareness of alignment. But when we begin the very intensive abdominals — you may not know it’s Pilates, but you’ll know it’s definitely not yoga.”
Yogalates 5 Moves
ABS, CORE & LOWER BACK, FUSION EXERCISE WORKOUTS, Low-Impact Workouts, Workouts 35 comments
This workout is great to work your abs, core and overall upper-body.
The workout is really not so hard and you can start by practicing the moves slowly. You can do this workout after a cardio routine or simply repeat the 5 moves sequence to strength your midsection!
For better results combined this routine with some cardio and healthy eating. Do not diet. Just live healthy.