Bikram Yoga Training and Physical Fitness in Healthy Young Adults
Abstract Tracy, BL and Hart, CEF. Bikram yoga training and physical fitness in healthy young adults. J Strength Cond Res 27(3) 822 830, 2013 There has been relatively little longitudinal controlled investigation of the effects of yoga on general physical fitness, despite the widespread participation in this form of exercise. The purpose of this exploratory study was to examine the effect of short term Bikram yoga training on general physical fitness. Young healthy adults were randomized to yoga training (N 10, 29 6 years, 24 sessions in 8 weeks) or a control group (N 11, 26 7 years) Each yoga training session consisted of 90 minute standardized supervised postures performed in a heated and humidified studio. Isometric deadlift strength, handgrip strength, lower back/hamstring and shoulder flexibility, resting heart rate and blood pressure, maximal oxygen consumption (treadmill) and lean and fat mass (dual energy x ray absorptiometry) were measured before and after training. Yoga subjects exhibited increased deadlift strength, substantially increased lower back/hamstring flexibility, increased shoulder flexibility, and modestly decreased body fat compared with control group. There were no changes in handgrip strength, cardiovascular measures, or maximal aerobic fitness. In summary, this short term yoga training protocol produced beneficial changes in musculoskeletal fitness that were specific to the training stimulus.
Journal of strength and conditioning research