Why Your Yoga Needs Weights

Why You Need to Add Yoga Sculpt Moves to Your Flow

Ask any Lulu- clad woman about her fitness routine, and it usually revolves around spinning, running, or anything cardio-based. Convinced that they burn more calories, and therefore can eat more salted caramel gelato, they ignore the weights. The immediate calorie burn from cardio might be higher, but if you’re not strength training, you’re missing out on a slew of other benefits; which you won’t get from just spinning your wheels.

Take it from celebrity trainer, Joel Harper, who says, “I train my clients to use their time efficiently and effectively, so I rely on strength training. Why? It builds muscle and bone density and helps you lose weight. It also improves your mood by elevating your endorphin levels.” Let’s break down the reasons he loves strength training.

It Builds Muscle Which Helps Control Weight

A Penn State study found that subjects lost 21 pounds whether they performed cardio or strength training. But surprisingly the cardio group lost six pounds of muscle, while those who lifted weights lost almost pure fat and gained muscle. Added Bonus? Muscle burns more calories than fat- even while binge-watching Netflix.

It’s true, you’ll torch 2-4 calories less per minute lifting weights versus cardio; but once you stop the elliptical, the burn comes to a halt. On the flipside, post-weights, your metabolism stays elevated for up to an hour; burning calories up to 25% faster even after you finish lifting. You can expect to burn an extra 120 calories a day for every three pounds of muscle you gain, which is key for weight loss and long-term weight control. Those extra 120 calories a day can add up to about 10 pounds of fat lost per year. Whoa!

It Increases Bone Density

Most doctors recommend weight training as the No. 1 preventive measure against bone loss. As women age, they can lose up to 1-2% of their bone mass annually. The good news is it’s reversible. Women who participated in a study with McMaster University found that a yearlong strength-training program increased their spinal bone mass by 9%.

It Makes You Happy

Losing weight and getting fit as a result of strength training will boost your confidence, but that’s not the only reason it makes you smile. There’s an immediate rush of endorphins that let loose after a date with weights, and they play an important role in regulating your mood. Boosting endorphins is one of the best natural ways to decrease stress, and therefore increase happiness.

It helps prevent chronic illness

Studies have shown that strength training helps control blood sugar, which helps prevent diabetes; plus it keeps cardiovascular disease at bay by melting away visceral fat and fat that builds up around the organs. Maintaining muscle strength surrounding arthritic joints helps reduce stiffness and pain in those suffering from arthritis. Plus, when we increase strength in our abdominal and back muscles, we’re able to reduce the symptoms of back pain.

Still not convinced? By adding a yoga sculpt class to your exercise routine, you’ll gain better posture and experience fewer injuries, improve your sports performance and endurance, and greatly improve your balance and stability. As all the muscles in your body collectively get stronger and more efficient, you’ll have more energy and no longer need that 4pm skinny latte.

Don’t fret. You don’t need to drop your beloved Soulcycle membership, you’ll still benefit from doing cardio. Luckily, you’ll get results from adding just two sessions of strength-training per week; which leaves you plenty of time run, spin, and hip hop your heart out.