Club Blog

by Michael R. Mantell, Ph.D. – Fitness Psychology, The Sporting Club

Sure, a good high intensity interval cardio + weight training session can offer you valuable health and fitness benefits.  But if Boston University’s School of Medicine is right, it may be a daily YOGA class at the club that is “superior to other forms of exercise in its positive effect on mood and anxiety” according to the researchers who published their research in the Journal of Alternative and Complementary Medicine. 

That’s correct.  It’s the Hatha, Ashtanga and Vinyasa classes offered daily at TSC that will increase your brain’s gamma-aminobutyric (GABA) levels.  Climbing GABA levels are associated with decreased anxiety and elevated mood, while low GABA levels bring along depression and anxiety. 

The researchers compared the effects of attending one-hour yoga classes three times a week to one hour of walking three times a week.  With magnetic resonance spectroscopic (MRS) imaging and self-report, they found elevated GABA and consequent mood improvement among the yoga attendees, not seen in the walkers.

Other studies have also suggested that yoga may be helpful in reducing stress, anxiety and depression. Even the US military, at Walter Reed Army Medical Center in Washington, D.C. is picking up on the demonstrated value of yoga in reducing stress, in the military’s case, a specific form of anxiety, “Post-Traumatic Stress Disorder,” (PTSD).  They are offering a yogic method of deep relaxation to returning combat veterans from Irag and Afghanistan.

In the words of B.K.S. Iyengar, “Yoga teaches us to cure what need not be endured and endure what cannot be cured.”?

Like all physical activities that can be strenuous, it’s important to select the type of yoga that’s right for you.  Mobility problems? Check with your trainer, sports medicine staff member and/or yoga instructor to best determine which form is right for you and your goals.

Hatha yoga is probably the most common type of yoga practiced in the United States.  If you want to get into physical poses, called asanas, learn controlled breathing and enjoy short periods of deep relaxation or meditation during your yoga, this is right for you.
 
Vinyasa yoga links the physical poses (asanas) with breathing in a more dynamic method. So if you enjoy unpredictability, moving and having classes a bit looser, this GABA boosting yogic form is for you. It is flowing and almost dance-like.

Ashtanga yoga generates heat using specific vigorous postures (asanas) with more enhanced breathing exercises, thus focusing more on strength and flexibility.  By synchronizing your breathing and postures, you’ll find yourself producing a lot of internal heat, profusely sweating and thus detoxifying your muscles and organs. 

The research says that if you want to improve your mood, reduce stress, lower your anxiety level, elevated depression, take a look at yoga classes, and I might add, especially those offered at TSC. 

By focusing inward, you may be able to develop more unconditional self-acceptance, self-control, and a healthier, more positive outlook on life. 

My experience with patients has demonstrated that those who want to improve concentration, attention, and memory, including children, have found significant value in many forms of yoga classes.  It calms you and can help reduce anger as well.

In fact, one yoga expert, Amy Weintraub observed, “the yoga mat is a good place to turn when talk therapy and antidepressants aren’t enough.”

Following The New Orleans Saints win at The Super Bowl, I have to mention that Drew Brees incorporates Pilates in his training and also endorses hybrid Pilates weight bearing routines such as the Total Gym and TRX Suspension training. There is a long list of NFL players practicing Pilates besides many other male professional athletes as it is one of the top forms of training an athlete can do to produce results, whether their goal is to jump higher, run faster or kick or hit the ball further. Initially they are drawn to it when rehabilitating from an injury, but they soon realize that it enhances their performance.

In an article in Beyond Fitness spring 2008 entitled “Pilates for the Sports Guy” written by Kerrie Lee Brown, there is a quote from Master Stott Pilates instructor John Garey: “I’ve heard from many athletes that when they take Pilates, they start to think about their body and it’s function differently. In particular, they start thinking about their “centre” or “core.” Ultimately they find that they transfer all that they learn in the studio to the playing field-often subconsciously. Pilates makes athletes get back in touch with their basic training principle and therefore expands on what they already know. The benefits are amazing-increased power, strength and mobility.”

The Winter Olympic athletes are also no stranger to Pilates. Ice skaters have been practicing Pilates for years. In 1980, Robin Cousins was the competitive figure skater Olympic champion, and in 1984 Torvill and Dean became the highest scoring figure skaters of  all time at the Winter Olympics. All of them trained with Alan Herdman- who is famous for bringing Pilates to the UK. More recently Rachael Flatt who is from La Jolla just won Gold for Womens figure Skating, she incorporated both Pilates and yoga in her training program.  Freestyle Skier and Canadian silver medalist Jennifer Heil regularly practices Pilates. Julie Manusco is the most decorated US skier in history and she does Pilates privately with an instructor that is a former ski racer in Japan. US 2010 Gold Medalist Hannah Kearney does Pilates Reformer classes several times a week at her local fitness gym.

There are many professional golfers practicing Pilates, like Tiger Woods, Butch Harmon, David Duval, and Annika Sorenstam to name a few. So many in fact, that there are certifications for instructors to specialize Pilates for golf. A couple of us at the UTC Health Fitness Center Gym have participated in probably the most famous which is called “Hole in One Pilates,” originated by Sarah Christensen.

Head coaches everywhere are recognizing that the powerful combination of core strength, increased flexibility, efficient posture and mindfulness of movement are providing athletes with that winning edge.

Lucy Garcia

TSC Pilates Manager