A year before, I was looking for some sort of test platform
to check the performance of my respiratory and cardiovascular systems. I was
introduced to the long distance running by one of my client. Running is a
powerful endurance sport and perfectly fits into my real needs. Within a year
of this running practice, I got an opportunity to participate at least ten 10K
runs and two Half Marathon runs. I feel that for the regular yoga practitioners,
long distance running is a good test platform to check the respiratory and
cardiovascular systems.
I bought a Heart Rate Monitor from USA few months before.
This is a chest strap heart rate monitor and the data is plotted in the mobile
using the Bluetooth. I would like to see and compare the behaviour of my heart
while doing my daily yoga routines and running. Here are the plots of my
personal yoga practice as well as 10K run at the speed of 10Km/hr.
Run HR Plot: My
10K run comprised of an initial warm up routine followed by the run at the speed
of 10Km/hr followed by a cool down session. The initial resting heart rate (HR)
was above 60 beats/minute (BPM). As I performed warm up for 15 minutes , it
jumped to a peak of 120 BPM before settling back again to 70BPM. As I started
to run, my HR raised to 120BPM in less than two seconds. As I retained the run speed
of 10Km/hr , the HR gradually raised from 120 BPM and hit the peak of 158BPM
after an hour. As stopped running, the HR dropped to 120BPM in few seconds and
further cooling down exercise brought the HR back to 70BPM.
During the run, the HR was a simple positive gradient plot
from 120 to 158 BPM.
Yoga HR Plot: My
yoga session usually comprises of 4 segments i.e Mindfulness exercises, Sun
Salutation, Static Postures & Pranayama. There were some very interesting
observations of HR plot during the yoga session.
1.
From the plot, one can observe the cyclic rhythm
of the heart beat half way from mindfulness exercises, all the way to the end
of the practice. There was no such rhythm in 10K run workout.
2.
The heart rate returned back every time to the
resting heart rate after sun salutation, Static segment & pranayama
respectively. This was almost like resetting the system back to the
normal state before the start of next state. In case of running, even though we
noticed recovery, after warm up & cool down but it never reset back to the
resting rate.
3.
I noticed two positive gradients that were built
during Sun salutation as well as kapalabhati. There was a cyclic pattern of HR when the
positive gradient was built. I think, this is a healthy way of ramping
up heart beat with the cyclic stimulation & relaxation. In case of running,
it was all one positive gradient built all the way from 125 to 158 BPM.
4.
In yoga practice, we ended the practice almost at
the same point 60BPM point from we started the practice, a powerful way of
completing one cycle of practice. In case of running, the HR was still in an
excited state at the end of the session.
5.
In addition to the Corpse posture, there was yet
another posture such as Child posture that generated complete relaxation.
Whereas postures like camel, shoulder stand, locust spiked the heart beat above
100 BPM (almost twice the resting HR).
6.
In the medical world, Heart rate variability (HRV)
is considered the parameter to determine the good health. More the HRV is,
better the health will be. Based on the pattern of HR plots of yoga &
running, Yoga is certainly a clear winner when one wanted to train the heart to
improve HRV.
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