Yoga and meditation, or running and weightlifting — which combination works best?

fitness, yoga, meditation, weightlifting, gym, running

Yoga, which means ‘union’ in Sanskrit, emphasises the connection between body, breath, and mind. (Source: Freepik)

In the debate about which fitness regimen is superior for overall well-being, the comparison between ancient techniques of yoga and meditation versus running and weightlifting is a subject of curiosity and interest.

In an episode of the Realign podcast, featuring Dimple Jangda founder of Prana Healthcare Centre, a discussion about whether yoga and meditation are better than running and weightlifting ensued. Jangda said, “Your longevity is better when you’re doing yoga and meditation because you’re reducing your heart rate.”

To shed light on this matter, Ujjwal Kalra, corporate yoga trainer, and The Art of Living teacher, shares insights into the advantages of these contrasting fitness practices

How does practicing yoga and meditation compare to engaging in regular running and weightlifting routines?

“While running and weightlifting offer physical benefits like building strength, cardiovascular health, and endurance, yoga and meditation provide a more holistic approach to well-being,” Kalra says.

Yoga, which means ‘union’ in Sanskrit, emphasises the connection between body, breath, and mind. It incorporates physical postures (asanas) that improve flexibility and strength, he mentions, along with mindfulness techniques that enhance focus and reduce stress.

Meditation, often practiced alongside yoga, he says, cultivates inner peace and emotional regulation. “Yoga and meditation offer a well-rounded approach to physical and mental health that can complement or even enhance a running or weightlifting routine,” he declares.

fitness, yoga, meditation, weightlifting, gym, running

Running and weightlifting are essential for cardiovascular health and building a strong foundation for yoga postures (asanas) and meditation, says Ujjwal Kalra, corporate yoga trainer, and The Art of Living teacher (Source: Freepik)

Physical and mental advantages of incorporating yoga and meditation into a fitness regimen

Running and weightlifting are essential for cardiovascular health and building a strong foundation; but they don’t necessarily address the mind-body connection in the same way as yoga postures (asanas) and meditation do. Yoga offers a unique set of advantages that complement these traditional exercises, according to Kalra.

Yoga excels at cultivating a balanced state of mind (samatvam). Through postures, breathing exercises (pranayama), and meditation, yoga helps you achieve equanimity, a state of composure in all situations. “This mental calmness translates into physical benefits as well. Yoga improves flexibility and strength, but it does so with a focus on mindfulness and breathwork, which can lead to better form and injury prevention. Additionally, yoga incorporates deep breathing techniques that promote relaxation and stress reduction, something that running and weightlifting may not target directly,” he says.

In essence, yoga offers a holistic approach to fitness, working on both the physical body and the mind. When combined with traditional exercises like running and weightlifting, you get a well-rounded fitness routine that addresses your physical strength, cardiovascular health, and mental well-being.

Yoga and meditation for cardiovascular fitness and strength as compared to running and weightlifting

Kalra informs that yoga goes beyond gentle stretches and relaxation. While it might not be the first thing that comes to mind for cardio, some yoga practices can be quite vigorous.

“Take suryanamaskar, for example, a popular 12-step sequence that synchronises breath with movement, giving your whole body a workout and boosting your cardiovascular health.” he explains.

Ideal combination of yoga/meditation versus running/weightlifting in a weekly workout schedule

The trainer advocates that by incorporating the following structure into your workouts, you’ll get a balance of physical fitness from cardio and yoga postures, along with the mental well-being benefits of meditation and breathwork. “You can adjust the amount of time spent on each section based on your preferences and goals,” he notifies.

Start with relaxation: Begin with 5-10 minutes of breathing exercises like pranayama to calm your mind and prepare your body.

Warm up with cardio: Follow with 5-7 minutes of light cardio to get your heart rate up. This could be a brisk walk, jumping jacks, or Sun salutations (suryanamaskar) from yoga.

Strength and flexibility: Move on to 10-15 minutes of yoga asanas (postures) to improve strength, flexibility, and balance.

Cool down and focus: End with 10-20 minutes of meditation or yoga nidra (yogic sleep) to relax your body and mind. This will help you integrate the benefits of your workout and leave you feeling refreshed.

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