Heart Rate
Response to
Vinyasa Yoga in
Comparison
with UKK 2KM
Brisk walking
and 2.4KM Run.
Final Year Project 2
Student’s name and ID have been
removed for confidentiality.
Content Page
Page
Cover Page --------------------------------------------- 1
Content Page-------------------------------------------- 2
Introduction --------------------------------------------- 3 to 4
Materials and Methods -------------------------------- 5 to 7
Test Procedure------------------------------------------ 7 to 8
Data Analysis------------------------------------------- 9
Results and Findings----------------------------------- 9 to 22
Discussion----------------------------------------------- 23 to 26
Limitations---------------------------------------------- 27
Conclusion---------------------------------------------- 27
References ---------------------------------------------- 28 to 29
Appendix ----------------------------------------------- 30 to 40
- Participant Information Sheet
- Inform consent
- Physical readiness questionnaire (Par Q)
- Medical history and activity evaluation form
- Test protocol for Vinyasa Yoga, UKK 2KM Brisk Walking
2
Introduction
Within the last decade, the number of people participating in Yoga has greatly increased. Yoga has
been the second most popular activity in Singapore (Wang, 2009), there is a wide variety of Yoga
styles easily available and accessible in the market. For instance classes such as Anusara Yoga,
Ashtanga Yoga, and Hatha Yoga are available in most Yoga or fitness centers; numerous Yoga
DVDs and books available in market.
The Yoga system descends from the philosophical tradition of ancient India. It was mentioned in
Buśko & Rychlik (2006) that there are three types of Yoga exercises. They are Asana (static body
positions), Vinyasa (dynamic sequences of asanas) and Pranayama (respiratory exercises). In this
study, the Yoga style adopted will be Astanga Vinyasa. This style features the smooth and quick
changes of body position in combination with deep breathing and concentration techniques.
According to Buśko & Rychlik (2006), this type of Yoga training affects the musculoskeletal,
cardiopulmonary, nervous and endocrine system of human body.
Besides Yoga, exercises such as running and brisk walking are the two exercises that many people
take up for maintaining health. According to ACSM (2006) exercise guidelines, the recommended
cardiovascular intensity for maintaining fitness is from 50% to 85% of the maximal heart rate
(Swain & Leutholtz, 2007). Haskell et al. (2007) had also suggested that for moderate activities,
there should be five sessions per week with 30 minutes each session; for vigorous activities on the
other hand, should be carried out for three sessions per week and last for 20 minutes each session.
Thus in our study, 50% and 85% from the maximal heart rate would be calculated for individual
participants.
There are articles available to suggest that running and brisk walking could improve cardiovascular
and cardio-respiratory health of individuals, as well as the validity of both exercises as an assessing
3
method in cardiovascular fitness studies. Sandercock, Bromley & Brodie (2005) had also stated that
regular exercise can induce bradycardia (lower heart rate) which could be caused by improved
cardiac functions. Study done by Oja et.al in 1991 proved that running at an intensity of 75% to 85%
of maximal oxygen consumption over 10 weeks could improve one’s cardio-respiratory fitness.
Laukkanen et.al (1992) had also produced an article which stated that a 2KM walking test is a
feasible and suitable method in assessing cardiovascular fitness in population studies and Oja et.al
(1991) had successfully applied a 2-KM walking test to a cardiovascular fitness assessment.
In previous research project by Tay, Toh, Chua, Chong, and Low (2009), it was in agreement with
other researchers that yoga could improve one’s flexibility, stability, as well as lung function.
However, cardiovascular fitness of the yogis was not verified from the previous project. Limited
articles are available for investigation of the effect of Yoga on cardiovascular health as well as its
validity as an assessing method in cardiovascular fitness.
The main activity that will be carried out in this study is to make comparisons between the heart
rate of a group of randomly selected participants in Power Yoga, 2.4 KM run and UKK 2 KM brisk
walking test. The main aim is to validate if Yoga can adequately build up cardiovascular health and
finding out the validity of a more intense form of yoga in assessing cardiovascular regulation in
individuals.
4
Materials and Methods
Participants
Total of 23 participants of both genders participated in the project. They were recruited into three
groups respectively. Participants for Vinyasa Yoga were recruited through collaborated advertising
with Pure Yoga Pte Ltd. Participants for both 2.4Km run test and 2KM UKK walk test were
recruited through word-of-mouth and Republic Polytechnic e-mail blast. Three participants took
part in two sections of testing and two participants’ data could not be collected due to feeling
unwell during test and technical problems. Median values of all data and results will be depicted
due to small number of participants. Table 1 shows the demographic data of the participants with
age group, height, weight and BMI.
Inclusion/Exclusion Criteria
1.
Participants who have done yoga for at least 10 sessions to be familiar with and able to
attempt all the sequences. (Vinyasa Yoga)
2. Must commit to both sessions conducted within a week. (Vinyasa yoga)
3. All participants who will be participating in any or all three sections of testing must not be
suffering from Cardiovascular Diseases (CVD)
4. All participants’ Body Mass Index should not be above 27 kg/m2.
5. All participants must give consent with clearance from RP ethics committee.
5
Group
Age
(Median
range)
Power Yoga (n=7)
251
19 – 47
164
157 – 177
53
49 – 82
19.95
18.6 – 28.4
Walk 21.5
19 – 25
172
156 – 178
61
50 – 82
21.1
19.4 – 28.4
19 – 32
169
153 – 172
60
46 – 67
20.95
19.7 – 22.9
UKK 2KM
Test (n=8)
2.4KM Run (n=9)
22
(Years) Height
(cm) Weight
and (Median and range) (median
range)
(kg) Body Mass Index
and (Median and range)
Table 1. Participants’ demographic data.
Participants for Vinyasa yoga are required to be familiar with the poses to ensure that they could
follow through the whole lesson programme. This will reduce the variability of the heart rate
readings collected.
Participants must be non-obese which defines as BMI range is under 27 kg/m2, as the suggested
BMI cutoff point for obesity in Singapore is 27 kg/m2 instead of 30kg/m2. (Deurnberg-Yap,
Schmidt, Van Staveren &Deurenberg, 2000) As obesity was associated with impaired lung function
in adults (Lin, Yao, Wang & Huang, 2006), thus participants who were obese were excluded in the
study. Impaired lung function could affect greatly on their performance.
Participants should not be suffering from any cardiovascular diseases (CVD) due to the safety
issues involved during the study. CVD sufferers are likely to experience breathlessness, chest pain,
light-headed, tachycardia and faint upon exertion during the test. (ACSM’s Health Related Physical
Fitness Assessment Manual, 2008, p19)
Upon explaining the design and purpose of study to the participants with Participant Information
Sheet (Refer Appendix 1), informed consent was obtained from them (Refer to appendix 2).
Informed consent is a process of communication which both researchers and subjects to reach to an
6
agreement about their wish to participate in the study. (Sieber & Levine, 2004) Clearance from
Republic Polytechnic ethics committee was obtained before commencing the study.
Test Procedure
Pre-Activity Screening and Activity.
Participants were given a Physical Activity Readiness Questionnaire (PAR-Q) (Refer Appendix 3)
and Medical History and Activity Declaration form (Refer Appendix 4) during the briefing session.
These forms were given to gather and evaluate medical information for prevention of aggravating
an existing condition, either known or unknown by our participants. As suggested by the American
College of Sports Medicine (2008), in order to reduce unwanted event during a health-related
physical assessment or during an exercise programme. It is important that the participants take part
in pre-activity screening (ACSM’s Health Related Physical Fitness Assessment Manual, 2008, p14).
Thus, participants who answered yes to any questions in Par-Q form were excluded from the study,
even after they gave their consent to take part in the study.
Each Participant was given and taught how to put up a Polar heart rate monitor watch (Model no.
S625X) and a chest strap transmitter.
7
Activity
VINYASA YOGA
Seven participants took part in a 60 minute high intensity Vinyasa Yoga session. The session was
conducted by a qualified instructor and started with a Kapal Bhati breathing, Followed by two sets
of Yoga poses, both standing and sitting each. The standing poses include Sun salutation, Warrior
pose, Mountain pose, and so on. The sitting poses include Janu Sirsana, Tabletop pose, Bridge pose
and so on (Refer to Appendix 4). During the session, heart rate values were collected using heart
rate monitor (Model no. S625X) at a 5 seconds interval.
UKK 2KM BRISK WALKING TEST
Eight participants took part in the UKK 2km walk test. They were being instructed to walk as fast
as they could without risking their health (Refer to Appendix 5). Participants’ heart rate was
recorded at 5 seconds interval during the test using Polar heart rate monitor.
2.4 KM RUN TEST
Nine participants took part in the 2.4 KM run test. They were instructed to run as fast as they can
individually. Participants’ heart rate was recorded using the Polar heart rate monitor at 5 seconds
interval as well. However, one participant had suffered some chest pain while running and another
participant’s heart rate monitor was faulty. Thus heart rate values were obtained from the remaining
seven participants.
8
Data Analysis
All data collected were computed using Polar Precision Performance SW Curve and analysis, tables
and charts were done using Microsoft Excel Worksheet and its Data Analysis tool. Tables 2 to 4
show the maximum heart rate of all participants and the values of their heart rate at 50 % and 85%
intensity in different sections of testing. Participants’ Maximal Heart Rate (HRmax) were calculated
based on 220-age (Fox & Haskell, 1970), and percentage HR were calculated using 50% * HR max
and 85%*HRmax (Haskell et al., 2007).
Results & Findings.
For Vinyasa Yoga
Participants
for Vinyasa
Yoga
1
2
3
4
5
6
7
Gender
Age
MaxHR
50% intensity
85% intensity
F
F
F
M
F
M
M
29
44
47
19
19
19
25
191
176
173
201
201
201
195
96
88
87
101
101
101
98
162
150
147
171
171
171
166
Table 2. Participants’ Heart Rate Table for Vinyasa Yoga group.
9
Vinyasa #1
180
160
HR (bpm)
140
Vinyasa #1
120
50% intensity
85% intensity
100
80
60
0:00 0:05 0:10 0:15 0:20 0:25 0:30 0:35 0:40 0:45 0:50 0:55 1:00
Figure 1 shows that the heart rate of Participant 1 for Vinyasa Yoga group, had been within the
recommended range for about 30 minutes (from 10th minute to about 40th minute).
Vinyasa #2
180
160
HR (bpm)
140
Vinyasa #2
120
50% intensity
100
85% intensity
80
60
0:00 0:05 0:10 0:15 0:20 0:25 0:30 0:35 0:40 0:45 0:50 0:55 1:00
Figure 2 shows that the heart rate elicited form Participant 2 in Vinyasa Yoga group was within the
recommended range for about 35 minutes (from 10th minute to 45th minute).
10
Vinyasa #3
180
160
HR (bpm)
140
Vinyasa #3
120
50% intensity
85% intensity
100
80
60
0:00 0:05 0:10 0:15 0:20 0:25 0:30 0:35 0:40 0:45 0:50 0:55 1:00
Figure 3 has shown that Participant 3 from Vinyasa Yoga group had her heart rate within the
recommended range from about the 5th minute to the end (about 55minutes).
Vinyasa #4
180
160
HR (bpm)
140
Vinyasa #4
120
50% intensity
85% intensity
100
80
60
0:000:050:100:150:200:250:300:350:400:450:500:551:00
Figure 4 shows Participant 4 from Vinyasa Yoga group had his heart rate for only about 10 minutes.
11
Vinyasa #5
180
160
HR (bpm)
140
Vinyasa #5
120
50% intensity
100
85% intensity
80
60
0:000:050:100:150:200:250:300:350:400:450:500:551:00
Figure 5 shows the heart rate of Participant 5 fromVinyasa Yoga group to have her heart rate within
the recommended range for about 35 minutes (from about 10th minute to 45th minute).
Vinyasa #6
180
160
HR (bpm)
140
Vinyasa #6
120
50% intensity
100
85% intensity
80
60
0:00 0:05 0:10 0:15 0:20 0:25 0:30 0:35 0:40 0:45 0:50 0:55 1:00
Figure 6 shows the heart rate elicited by Participant 6 of Vinyasa Yoga group to be in the
recommended range for about 35 minutes (from 10th minute to 45th minute).
12
Vinyasa #7
180
160
HR (bpm)
140
Vinyasa #7
120
50% intensity
85% intensity
100
80
60
0:00 0:05 0:10 0:15 0:20 0:25 0:30 0:35 0:40 0:45 0:50 0:55 1:00
Figure 7 shows Participant 7’s heart rate to be within the recommended range for about 30 minutes
( from 15th to 45th minute).
For UKK 2km brisk walk
Participants
for UKK 2
KM Brisk
Walking
1
2
3
4
5
6
7
Gender
Age
MaxHR
50% intensity
85% intensity
M
F
F
M
M
M
M
20
21
22
19
22
19
25
200
199
198
201
198
201
195
100
100
99
101
99
101
98
170
169
168
171
168
171
166
Table 3. Participants’ Hear Rate Table for UKK 2KM Brisk Walking group.
13
UKK #1
180
Axis Title
160
140
UKK #1
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure8. Heart Rate for Participant 1 for UKK 2km brisk walk.
Participant 1 maintained HR within the recommended range throughout the walk.
UKK#2
180
Axis Title
160
140
UKK #2
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure 9. Heart Rate for Participant 2 for UKK 2km brisk walk.
Same as Participant 1, Participant has also maintainer HR within recommended range, However the
HR values was much higher as compared to Participant 1
14
UKK #3
180
Axis Title
160
140
UKK #3
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure 10. Heart Rate for Participant 3 for UKK 2km brisk walk
Participant 3 had also elicited HR within recommended range.
UKK #4
180
Axis Title
160
140
UKK #4
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure 11. Heart Rate for Participant 4 for UKK 2km brisk walk
Participant 4 had also elicited HR within the recommended range, but there was a dip of HR at the
4th minute.
15
UKK #5
180
Axis Title
160
140
UKK#5
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure 12. Heart Rate for Participant 5 for UKK 2km brisk walk
UKK #6
180
Axis Title
160
140
UKK #6
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure 13. Heart Rate for Participant 6 for UKK 2km brisk walk
16
UKK #7
180
Axis Title
160
140
UKK #7
120
50% intensity
100
85% intensity
80
18:00
16:30
15:00
13:30
12:00
10:30
9:00
7:30
6:00
4:30
3:00
1:30
0:00
60
Figure 14. Heart Rate for Participant 7 for UKK 2km brisk walk.
Heart Rate for Participant 5, 6 and 7 are all within the recommended range throughout the walk.
For 2.4 KM run
Participants
for 2.4 KM
Run
1
2
3
4
5
6
7
Gender
Age
MaxHR
50% intensity
85% intensity
F
M
M
M
M
M
M
19
24
22
20
32
31
19
201
196
198
200
188
189
201
101
98
99
100
94
95
101
171
167
168
170
160
161
171
Table 4. Participants’ Heart Rate Table for 2.4KM Run group
17
2.4KM #1
220
200
HR (bpm)
180
160
2.4KM #1
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 15. Participant 1 Heart Rate for 2.4km run
2.4KM #2
220
200
HR (bpm)
180
160
2.4KM #2
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 16. Heart Rate for Participant 2 for 2.4 km run
18
2.4KM #3
220
200
HR(bpm)
180
160
2.4KM #3
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 17. Heart Rate for Participant 3 for 2.4km run
2.4 KM #4
220
200
HR (bpm)
180
160
2.4KM #4
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 18. Heart Rate for Participant 4 for 2.4km run
19
2.4KM #5
220
200
Axis Title
180
160
2.4KM #5
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 19. Heart Rate for Participant 5 for 2.4 km run
2.4KM #6
220
200
Axis Title
180
160
2.4KM #6
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 20. Heart Rate for Participant 6 in 2.4km run
20
2.4KM #7
220
200
Axis Title
180
160
2.4KM #7
140
50% intensity
120
85% intensity
100
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
80
Figure 21. Heart Rate for Participant 7 for 2.4km run
21
Vinyasa Yoga
Gender
Age
Medical
Problem
nil
Smoke Alcohol Caffeine
/wk
/wk
/wk
nil
3w
7c
#1
F
29
#2
F
44
#3
F
#4
Occupational PE Vigorous
act level
light
runing
45min-1h
3x/wk (9yrs)
mod
jogging 1h
1x/wk
PE
Recreational
yoga 1h
3x/wk (3yrs)
nil
nil
nil
47
mild hypt,
heart
murmur
nil
nil
1w
14t
light
nil
1c 1t
mod
swim 1h 23x/month
nil
nil
1b 1w
7c 3t
light
nil
nil
nil
nil
nil
light
nil
nil
nil
nil
3c 2t
mod
nil
yoga 1-1.5 hr
3-4x/wk
gym 45min1h 3x/wk,
run 2030min 2x/wk
run 3045min
3x/wk,
cycling 3045min 2x/wk
gym 1h
1x/wk
run n swim
30 min-45
min 3x/wk
respectively
M
19
nil
nil
#5
F
19
nil
#6
M
19
#7
M
25
yoga 1-1.5hr
5x/wk
Table 5. Medical history, cigarette, alcohol, caffeine intake and activity level of participants for
Vinyasa Yoga.
Legend for Table 8 to 10
Hypt
Hypertension
d
day
wk
week
b
beer
w
wine
hl
hard liquor
t
tea
c
coffee
sd
soft drinks
st tr
strength training
end tr
endurance training
22
Discussions
Our aim in this project is to find out if Yoga is an appropriate form of cardiovascular exercise other
than jogging and brisk walking. Benefits of Yoga on the various aspects of health-related
components have been frequently justified in various researches by other researchers. Raju et al.
(1997) and Bera & Rajapurkar (1993) found that after yoga training, there was significant
improvement in body composition; there were significant reduction in body fat at different body
sites.
Tran et al. (2001), Gharote & Ganguly (1997) and Ray, Mukhopadhyaya et al. (2001) had found
that practicing yoga had significantly imporved flexibility and range of motion for sedentary people,
however it was unclear if Yoga can improve flexibility for those who are active.
Results collected during the intervention period of this project was only the heart rate response of
the participants when working on Vinyasa Yoga, a UKK 2KM brisk walking and a 2.4KM run.
Other aspects of health related fitness indicators are validated through studies of various researchers
on Yoga practice. Our focus will be mainly on the cardiovascular aspect of the participants in
Vinyasa Yoga group. Our analysis will be based on the heart rate collected as well as participant’s
activity level, caffeine and alcohol intake as well as whether or not they are smokers (Refer to Table
5), in comparison with the participants who are doing UKK 2KM brisk walking and 2.4KM run.
During the 1 hour Vinyasa Yoga, 5 out of 7 participants had their heart rate elevated to above the
50th percentage by the 10th minute.
Vinyasa Participant 1 is a healthy 29 years old female whom had elicited the heart rate within the
recommended range of 50% to 85% of HRmax for 30minutes. She has a regime of running and Yoga
for three times per week and last for 45 minutes to 60 minutes each session respectively, which met
the requirement of ACSM for cardio-respiratory workout. Her caffeine intake was also high with 7
cups of caffeine per week. This could be the cause of the elevated initial heart rate at the start of the
yoga session. As it was proven in the research by Carillo & Benitez (2000) and Mikalsen et al.(2001)
23
that after caffeine intake, there will be slight elevation to the heart rate. However, her heart rate was
still within the 50th HRmax and 85% heart rate for throughout the session. Yoga has fulfilled the
criteria for being the cardio-vascular exercise for her.
Vinyasa Participant 2 is an active 44-year old female. She had elicited heart rate response of
between the recommended range of 50% to 85% HRmax for about 35 minutes. Her exercise regime
is slightly harder, which comprised of an hour of jog weekly and a five times yoga per week at 60 to
90 minutes each session. Her current yoga regime fulfils the ACSM’s criteria of amount of cardiovascular exercises which criteria includes being more than 30 minutes and at least five times a week.
While Vinyasa Participant 3 is a 47 years old female whom had maintained her heart rate within the
recommended range for 55 minutes. It is stated by Schulz, Noelker, Rockwood & Sprott (2006) that
one’s maximal heart rate attained during exercise will decrease as one gets older, however Jackson
et al.(2009) had suggested that even though cardiovascular fitness will decrease as age increases,
by maintaining a low BMI, being physically active and not smoking, one could attain a higher
cardiorespiratory fitness across the adult life span. As the eldest participant of the whole Vinyasa
yoga group, Participant 3 fulfilled the criteria of what Jackson et al.(2009) had mentioned. She is
not obese, non-smoker and is physically active with activities like swimming and Yoga. Her regime
has also fulfilled the recommended cardiovascular exercises by ACSM.
Vinyasa Participant 4 is a 19 year-old active male who has elicited heart rate within the
recommended range for about 15 minutes. This result is not sufficient to prove that Yoga is a
cardiorespiratory activity for him. His exercise regime however fulfils the recommended amount of
cardiovascular and respiratory exercises by ACSM.
As compared to Vinyasa Participant 6 whom is also 19 years old male, Participant 4’s exercise
regime has been more active than Participant 6. The reason could be that Vinyasa Yoga had not
been intensive enough for Participant 4 as compared to Participant 6 whom had been sedentary
prior to the testing. Another reason could be as what had been mentioned by Sandercock et al.(2005)
24
that being physically active could elicit an induced bradycardia. While Participant 6 could elicit his
heart rate within the recommended range for about 35 minutes, it is highly recommendable that he
include yoga in his exercise regime so that he can attain the recommended amount of cardiovascular
exercise by ACSM.
Vinyasa Participant 5 is an active 19 year-old female whom had maintained her heart rate within the
recommended range for about 35 minutes. Her exercise regime does not include yoga thus yoga
could not be considered as a cardiovascular activity for Participant 5. However, her exercise regime
has fulfilled the recommended amount by ACSM.
Lastly, Vinyasa Participant 7 is a 25 years old active male whom had elicited heart rate response
within the recommended range to Vinyasa yoga for about 30 minutes. His exercise regime includes
swimming trice per week for 30-45 minutes each session and running trice per week at same
duration of swimming. Vinyasa yoga could be considered as a cardiovascular exercise for him if he
incorporates it into his exercise regime.
For the UKK brisk walking test, all participants had elevated their heart rate to the 50th intensity
percentage by the 1st minute. All participants maintained their heart rate in the recommended range
throughout the time of testing, as compared to Power Yoga session. From the data collected (Refer
figure8-14), UKK 2KM brisk walking seems to be the most suitable cardiovascular exercise, as all
25
participants’ heart rate were maintained within the recommended range of 50% and 85% of
maximal heart rate.
As for the 2.4KM run, almost all participants’ heart rate shot above the 85% of the maximal heart
rate (Refer to Figure 15 to 21) by the 4th minute. This is a highlight of potential danger or concerns
that should be highlighted to certain populations such as those who suffers from high blood pressure
or CVD. As it was recommended by Knott (2009) that those who is suffering from hypertension or
low risk cardiac problems, aerobic low to moderate intensity exercise will be the most suitable
exercise.
For the response collected from the Yoga group, although participants’ heart rate was not within the
recommended range throughout the session, Yoga has still been proven to let participants achieve
and maintaining heart rate within the recommended range for at least 30 minutes. Walls (2009) has
stated in her research that for those who wants to improve on their physical fitness, many need to
train more frequently, of longer duration and higher intensity in comparison of the normal, slow
Yoga. She had also agreed that Yoga is an ideal exercise for those who must avoid high impact
activities (like running) but need to exercise their heart.
26
Limitations
There were certain limitations in this project, it included:
1. Small sample size. The small number of sample included in the project due to dropping out
of participants and technical fault of equipments.
2. Repetition of participants. Due to small sample size, one participant took part in two fitness
tests.
3. Data analysis. Data will be analyses using the median value of the data due to small sample
size. Having outliers in the demographic data (i.e age and BMI), using mean value from the
data could affect the liability of the testing done, reducing the statistical power of this
project. Thus application of data using median value will be more representative.
4. The formula used for calculating HRmax and HRmax percentage intensity may not be accurate
for all participants. It is due to different level of physical activities of the participants and the
difference of their cardiovascular fitness and threshold.
Conclusion
In conclusion, although Vinyasa Yoga will not yield the heart rate within the recommended range
for cardiovascular exercise throughout the whole session, it is in fact a good alternative for
cardiovascular training. Vinyasa Yoga is not as taxing as a 2.4Km run, but it will still elevate heart
rate to the recommended range. Furthermore, researches had shown that Yoga practice has not only
beneficial to those who are active, less active; those whom suffered from illnesses impacting their
daily lifestyle, Yoga can help in rehabilitation for them.
27
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Mandanmohan, Thombre, D.P., Balakumar, B., Nambinarayanan, T.K., Krishnamurthy, S.T.N., &
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(2001). Effect of Yogic Exercisesin Physical and Mental Health of Young Fellowship
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29
Appendix 1
School of Sports, Health and Leisure
9 Woodlands Ave 9 Singapore 738964
PARTICIPANT INFORMATION SHEET
Comparison of heart rate for power yoga, brisk walking and running.
Dear Participants,
You are being invited to take part in a research study, which is being conducted as part of a student final
year project conducted by James Tay, Cherie Chong, Toh Jun Hao, Low Wei Qiang and Melissa Chua for the
Diploma in Sports & Exercise Sciences. The supervisor of the project is Ms Alicia Zee.
Before you decide, it is important for you to understand the objectives of this study and what it entails. Do
not hesitate to clarify your doubts with us.
The aim of the research is to compare the heart rates of power yoga, brisk walking and running.
During the testing sessions, you will be required to put on a Polar Heart Rate Monitor and a Polar watch
which will record your heart rate readings at regular intervals. Assistance will be rendered in putting on the
equipment.
You will be required to attend one testing sessions, either on 22nd or 29th September 2009 (both Tuesday)
Each session will last for an hour. The 2km brisk walking test will be conducted on 22 nd September 2009
and the 2.4km run test will be conducted on 29th September 2009.
Upon participation, please complete and return the following 1) Health History & Physical Activity
Declaration Form, 2) Informed Consent Form and 3) Physical Activity Readiness Questionnaire (PAR-Q). You
can withdraw at any time without any obligations.
For your safety, please understand that you will not be allowed to participate in the research if:
1) You answered ‘Yes’ to any question on the PAR-Q test, unless medical clearance is sought from a
physician; or
2) If your measured BMI exceeds 27
All information collected during the course of the research will be kept strictly confidential privy to only the
students and staff supervisor of this project. The results will be written up into a report for submission to
Republic Polytechnic as part of the student project. It is hoped that the findings may be used to validate
Vinyasa yoga, 2km brisk walk and 2.4km run as forms of cardiovascular workouts. Individuals who
participate will not be identified in any subsequent report or publication.
Thank you for your participation and support.
30
Appendix 2
PARTICIPANT INFORMED CONSENT FORM
Comparisons of heart rate for two yoga styles
Please initial box
1.
I confirm that I have read and understood the
participant information sheet, dated ………………….,
for the above study and have had the opportunity
to ask questions.
2.
I understand that my participation is voluntary
and that I am free to withdraw at any time, without
giving any reason and without my care or legal rights
being affected.
3.
I understand that sections of any of my completed forms and
test results may be looked at by responsible individuals from
Republic Polytechnic and University of Chester or regulatory
authorities where it is relevant to my taking part in research.
I give permission for these individuals to have access to my
records.
4.
I agree to take part in the above study.
Name of Participant
Date
Signature
Name of Person taking consent
Date
Signature
Date
Signature
(if different from researcher)
Researcher
31
Appendix 3
Name: ______________________________________
Date: ________________
Physical Activity Readiness Questionnaire (PAR-Q)
Many health benefits are associated with regular exercise, and the completion of PAR-Q is a first step to
take if you are planning to volunteer yourself for this research project which involves being engaged in
physical activity.
For most people physical activity should not pose any problem or hazard. PAR-Q has been designed to
identify the small number of adults for whom physical activity might be inappropriate or those who should
have medical advice concerning the type of activity most suitable for them.
Please do exercise read the questions thoroughly and answer them honestly (check YES or NO opposite the
question).
Question
Yes
No
1. Has your doctor ever said you have a heart condition and that you should only do
physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3 In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your
activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can:
1. Participate in this research project
2. Increase or alter your physical activity
However, if you have a minor illness (e.g.,cold) you should postpone activity.
If you answered YES to one or more PAR-Q questions, you should consult your physician if you have
not done so recently before starting participating in any physical activity or this research project.
32
Appendix 4
MEDICAL & ACTIVITY DECLARATION FORM
Name: ____________________________________________ DOB: ____________ AGE: __________
Address: __
Tel: (Mobile)_
___________________________________________________
_
________ (Home)___________________________________
Occupation: _______________________________ Work Location: __________________________
Please complete the HEALTH and ACTIVITY Level evaluation form honestly.
MEDICAL HISTORY
Height: _____________________ Weight: ___________________ BMI: _______________________
Date of last doctor visit:
Reason for visit:
Have you been tested for an exercise program? Y / N
If yes, pls indicate purpose and location of test:
Person to contact in case of emergency:
Relationship :
Contact:
NO
YES
If YES, please
describe
1. IS THERE A HISTORY OF/HAVE YOU EVER HAD
a.
High blood pressure
b.
Any heart problem
c.
Disease of the arteries
d.
Lung disease
33
e.
Kidney disease
f.
Asthma
g.
Diabetes
h.
Heart murmur
i.
Bone or joint injury
j.
Arthritis
k.
Eye problems/poor vision
l.
Ear problems/deafness
34
NO
YES
If YES, please
describe
2. FAMILY HISTORY (Immediate family or grandparents)
a. Heart attack
b. High blood pressure
c. High cholesterol
d. Stroke
e. Diabetes
f.
Congenital heart defect
g. Heart operations
h. Early death
i.
Other family illness
3. PRESENT SYMPTONS
a. Chest pain/discomfort
b. Shortness of breath
c.Heart palpitations
d. Skipped heart beats
e. Cough on exertion
f. Coughing of blood
g. Dizzy spells
h. Frequent colds
i. Back pain
j. Orthopaedic problems
35
Please list recent hospitalizations (when, where and why):
_____________________________________________________________________________________
_____________________________________________________________________________________
Any other medical problems/concerns not already identified? Y / N (please elaborate)
_____________________________________________________________________________________
_____________________________________________________________________________________
Have you ever had your cholesterol measured? Y / N
If yes, please state (reading)__________________, when__________________, where______________
Are you taking any Prescription or Non-prescription medications? Y / N
If yes, please elaborate (type, reason and for how long):________________________________________
_____________________________________________________________________________________
Are you a smoker? Y / N
If yes, please indicate (How many sticks/ pack per day):_________________________________________
Were you a smoker? Y / N
If yes, please indicate (for how many years)__________________(when did you quit)_________________
Do you drink any alcoholic beverages? Y / N
If yes, how much in a week? Beer ________ (cans) Wine ________ (glass) Hard liquor ________ (drinks)
Do you drink any caffeinated beverages? Y / N
If yes, how much in a week? Coffee_______ (cups) Tea________ (glasses) Soft drinks_______ (cans)
ACTIVITY LEVEL EVALUATION
What is your occupational activity level? Sedentary _______; light ________; Heavy _________
Do you currently engage in vigorous physical activity on a regular basis? Y / N
If yes, please furnish more information:
Activity type
Duration
Frequency Per Week or Month
Do you engage in any recreational or leisure-time physical activities on a regular basis? Y / N
If yes, please furnish more information:
Activity type
Duration
Frequency Per Week or Month
Do you ever have an uncomfortable shortness of breath during exercise? Y / N
Do you ever have chest discomfort during exercise? Y / N
If yes, does it go away with rest? Y / N
36
Are you currently following a weight reduction diet plan? Y / N
If yes, for how long? _________months
Is the plan prescribed by your doctor? Y / N
Are you planning to participate in upcoming running events or races in 2010? Y / N
If yes, please furnish more information? (eg : Sheares Bridge, Osim triathlon, Standard Chartered)
When (date if available
Event/race name
Disciplines Involved
Distance
else state month)
DECLARATION (To be signed by participant)
I acknowledge that all the information provided herein is complete and true.
Name of Participant
Date
Signature
ACKNOWLEDGEMENT & CONSENT OF PARENT/GUARDIAN
(to be completed and signed by the Parent/Legal Guardian where the participant is below the age of 21 years) *please
delete where not applicable
I,…………………………………………………….……….holder of *NRIC/Passport No: ………………………………...……
acknowledge that the above information provided by my *child / ward (name)…………………………………….……
is complete and true.
Name of Participant
Date
Signature
37
Appendix 5
Protocol for Vinyasa Yoga
Yoga classes were conducted at Pure Yoga Singapore, by a qualified yoga instructor.
1) Participants were given a Polar Heart Rate Transmitter and a Polar Watch (Model S625X)
2) Participants were advised to wet the Polar Heart Rate Transmitter to ensure better contact and
transmission of heart rate data.
3) They were then taught to put on the Polar Heart Rate Transmitter properly and equipment checks
to ensure they are functioning.
4) Participants go through a one hour Vinyasa yoga class conducted by a qualified yoga instructor, the
sequence is as follows:
a. Kapal Bhati breathing (2 sets of 50 breaths)
b. Sun salutation A (3 sets)
c. Sequence 1
i. Warrior 1
ii. Resting Warrior
iii. Warrior 3
d. Sun salutation with Sequence 1 (2 sets)
e. Sequence 2
i. Warrior 2
ii. Triangle
iii. Side angle
iv. Warrior 2
f.
Sun salutation with Sequence 2 (2 sets)
g. Sequence 3
i. Warrior 1
ii. Half crane
h. Sun salutation with Sequence 3 (2 sets)
i.
Mountain Pose
j.
Tree Pose
k. Dancer Pose
38
l.
Half crane
m. Mountain Pose
n. Janu Sirsana
o. Seated Twist
p. Badha konasana
q. Table top pose
r.
Bridge pose
s. Spinal Twist pose s
t.
Savasana
1. Sun Salutation – two dynamic cycles of strengthening and extension exercises, during which
an exerciser moves from one pose to another, following their own respiratory rate. During
each cycle there is a break in one of the poses to take five deep breaths. The Sun Salutation
pose is aimed to warm up the body and prepare it to perform the subsequent exercises.
2. Standing Poses – series of stretching exercises which strengthen, first of all, leg muscles.
The exerciser remains in each static pose for the duration of five breaths. The transitions
between the poses are made through dynamic but short moves and jumps. Each asana
together with its vinyasa (entry into and exit from the pose) begins and ends in the position
of attention (Samasthiti). The exercise intensity and the body warming up increase gradually
throughout this entire stage.
3. Seated Poses – series of various static poses promoting, first of all, muscle flexibility,
assumed in a sitting position (Dandasana). An exerciser remains in each pose for the
duration of five deep breaths. In order to maintain the warming up of the body, cyclical Sun
Salutation elements are used as vinyasa between the asanas. In the cycle of the Seated Poses,
the exercises are performed at a high and stable level.
4. Finishing Poses – cycles of static poses maintained for a longer time (from 10 to 25 breaths)
aimed to calm down the body and gently conclude the exercises. The cycle starts with a
deep forward bend (Paścimottanasana), followed by a shoulder stand (Sarvangasana),
headstand (Shirshasana), and a series of Lotus Poses with crossed legs.
5. Scale Pose (Tolasana) – the last of the finishing poses. An exerciser lifts the hips and legs
in the Lotus Pose away from the floor and remains suspended on the palms on the floor for
the longest time possible (25 deep breaths, or 100 breaths in advanced practitioners). During
this pose, the pulse and pulmonary ventilation increase rapidly. It is the last intensive
exercise before the final relaxation. The whole body is flexed and then easily and quickly
relaxed in the next stage.
6. Corpse Pose (Śavasana), i.e. lying and relaxing on one’s back – used as final relaxation.
39
Appendix 6
Protocol for UKK 2 KM Brisk walking
1. Wearing of heart rate detector and monitor were briefed to participants
2. Before starting the walk, participants were allowed to do their own stretching and warm
up.
3. The Walk Test is performed by walking 2 km as fast as possible on a flat surface
4. Proper brisk walking techniques were briefed to the participants. Their heel should hit the
ground first. Roll foot through to the toe, with no unnatural pushing from one foot to the
other. Take shorter, rather than longer, steps. More frequent short steps will be easier on
your joints.
5. Bend arms at the elbow at a 90-degree angle and swing them toward the center of body.
6. Stretch spine tall, reaching up to the sky with the top of head. Head should rest
comfortably in line with spine.
7. With spine tall, contract stomach muscles slightly and lift them upward to support lower
back. This will help to maintain posture and avoid straining of lower back.
8. Participants HR would be downloaded and retrieved out using Polar Precision Performance
software after the 2km brisk walk.
40