Energy Expenditure in Vinyasa Yoga versus Walking.

Whether the energy cost of vinyasa yoga meets the criteria for moderate-to-vigorous physical activity has not been established.

PURPOSE: To compare energy expenditure during acute bouts of vinyasa yoga and two walking protocols.

METHODS: Participants (20 males, 18 females) performed 60-minute sessions of vinyasa yoga (YOGA), treadmill walking at a self-selected brisk pace (SELF), and treadmill walking at a pace that matched the heart rate of the YOGA session (HR-Match). Energy expenditure was assessed via indirect calorimetry.

RESULTS: Energy expenditure was significantly lower in YOGA compared to HR-Match (difference=79.5±44.3 kcal; p<0.001) and SELF (difference=51.7±62.6 kcal; p<0.001), but not in SELF compared to HR-Match (difference=27.8±72.6 kcal; p=0.054). A similar pattern was observed for metabolic equivalents (HR-Match=4.7±0.8, SELF=4.4±0.7, YOGA=3.6±0.6; p<0.001). Analyses using only the initial 45 minutes from each of the sessions, which excluded the restorative component of YOGA, showed energy expenditure was significantly lower in YOGA compared to HR-Match (difference=68.0±40.1 kcal; p<0.001) but not compared to SELF (difference=15.1±48.7 kcal; p=0.189).

CONCLUSIONS: YOGA meets the criteria for moderate-intensity physical activity. Thus, YOGA may be a viable form of physical activity to achieve public health guidelines and to elicit health benefits.

KEYWORDS: caloric expenditure; exercise; heart rate; indirect calorimetry; perceived exertion; physical activity

PMID: 28422589 DOI: 10.1123/jpah.2016-0548