{"id":2194,"date":"2025-02-08T19:56:49","date_gmt":"2025-02-08T16:56:49","guid":{"rendered":"https:\/\/rehab-base.ru\/?p=2194"},"modified":"2025-02-11T00:28:59","modified_gmt":"2025-02-10T21:28:59","slug":"%d1%81%d1%80%d0%b0%d0%b2%d0%bd%d0%b8%d1%82%d0%b5%d0%bb%d1%8c%d0%bd%d1%8b%d0%b9-%d0%b0%d0%bd%d0%b0%d0%bb%d0%b8%d0%b7-%d1%8d%d1%84%d1%84%d0%b5%d0%ba%d1%82%d0%b8%d0%b2%d0%bd%d0%be%d1%81%d1%82%d0%b8","status":"publish","type":"post","link":"https:\/\/rehab-base.ru\/?p=2194","title":{"rendered":"\u0421\u0440\u0430\u0432\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0430\u043d\u0430\u043b\u0438\u0437 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u043c\u0435\u0442\u043e\u0434\u043e\u0432 \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0438\u0438 \u0438 \u0441\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u043e\u0439\/\u0441\u0435\u0432\u0435\u0440\u043d\u043e\u0439 \u0445\u043e\u0434\u044c\u0431\u044b \u043d\u0430 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(\u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0435 \u0416\u0415\u041b \u0438 \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430), \u0447\u0435\u043c \u0441\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u0430\u044f \u0445\u043e\u0434\u044c\u0431\u0430. \u0421\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u0430\u044f \u0445\u043e\u0434\u044c\u0431\u0430 \u043d\u0430 33% \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0435\u0435 \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0431\u0438\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0432\u043e\u0437\u0440\u0430\u0441\u0442 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0435 \u0427\u0421\u0421 \u0438 \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430.<\/p>\n<p><strong>\u0412\u044b\u0432\u043e\u0434\u044b:<\/strong> \u041c\u0435\u0442\u043e\u0434\u0430\u043c\u0438 \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0438\u0438, \u0430 \u0438\u043c\u0435\u043d\u043d\u043e, \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430\u043c\u0438 \u043f\u043e \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b\u0443 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0428\u0430\u0432\u0430\u0441\u0430\u043d\u044b \u043c\u043e\u0436\u043d\u043e \u0434\u043e\u0441\u0442\u0438\u0447\u044c, \u0441\u043e\u043f\u043e\u0441\u0442\u0430\u0432\u0438\u043c\u043e \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438 \u043f\u043e \u0441\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u043e\u0439 \u0445\u043e\u0434\u044c\u0431\u0435, \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430, \u043d\u043e \u0437\u0430 \u0431\u043e\u043b\u0435\u0435 \u043a\u043e\u0440\u043e\u0442\u043a\u0438\u0439 \u0441\u0440\u043e\u043a \u0438 \u0437\u0430 \u043c\u0435\u043d\u044c\u0448\u0435\u0435 \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u042d\u0442\u043e\u0442 \u0444\u0430\u043a\u0442 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0435\u043c\u0430\u043b\u043e\u0432\u0430\u0436\u043d\u044b\u043c \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e\u043c \u0432 \u0443\u0441\u043b\u043e\u0432\u0438\u044f\u0445 \u0441\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0433\u043e \u0434\u0435\u0444\u0438\u0446\u0438\u0442\u0430 \u0432\u0440\u0435\u043c\u0435\u043d\u0438<\/p>\n<p><strong>\u041a\u043b\u044e\u0447\u0435\u0432\u044b\u0435 \u0441\u043b\u043e\u0432\u0430:<\/strong> \u0411\u0438\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0432\u043e\u0437\u0440\u0430\u0441\u0442, \u0441\u0438\u043b\u043e\u0432\u0430\u044f \u0428\u0430\u0432\u0430\u0441\u0430\u043d\u0430, \u0440\u0435\u0437\u043e\u043d\u0430\u043d\u0441\u043d\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435, \u0439\u043e\u0433\u0430 \u0434\u043b\u044f \u043f\u0440\u043e\u0442\u0438\u0432 \u0441\u0442\u0430\u0440\u0435\u043d\u0438\u044f.<\/p>\n<h1>Comparative analysis of the effectiveness of yoga therapy and Nordic\/Nordic walking methods on the biological age of persons over 55 years old<\/h1>\n<div style=\"width: 50%; float: right;\">\n<p align=\"right\"><strong>Sokor N.A.<br \/>\n <\/strong><br \/>\nAFC methodologist, ITSO graduate, yoga teacher, Nordic walking teacher, yoga therapist. Russia, Tobolsk, sokor.n@bk.ru.<\/p>\n<p align=\"right\"><strong>Agapkin S.N. <\/strong><br \/>\nITSO rector and teacher, PhD. Moscow, Russia.\n<\/p>\n<p align=\"right\"><strong> <\/strong>\n<\/p>\n<\/div>\n<h2>Abstract<\/h2>\n<p><strong>Objective<\/strong>: To conduct a comparative analysis of the effectiveness of yoga therapy and Nordic walking methods in reducing biological age among people over 55 years of age.<\/p>\n<p><strong>Methods and participants: <\/strong>The study on the effects of yoga involved 52 people, the average biological age of the group before the study was 51 years old, after &#8212; 49 years. The group mainly consisted of participants who constantly practice yoga on a regular basis. For this reason, 9 people with an accelerated aging rate were selected for comparative analysis, whose biological age before the study was 75 years old, after &#8212; 68 years old. A total of 14 respondents took part in the Nordic walking study, whose average biological age was 65 years old before the course and 54 years old after. Yoga classes were held three times a week for 60 minutes for 8 weeks, Nordic walking classes were held three times a week for 90 minutes for 12 weeks. The yoga therapy method used was a complex of interval power Shavasana (a complex of breathing techniques was used as pranayama: resonant breathing (5\/5), Ujjayi breathing, diaphragmatic breathing, Anjali mudra, Mula Bandha on exhalation) &#8212; 3 times a week.<\/p>\n<p><strong>Results:<\/strong> All participants in both groups experienced a decrease in biological age. Yoga therapy methods had a greater impact on increasing the vital capacity of the lungs (VC), reducing blood pressure (BP) and reducing waist size. Nordic walking had a better effect on weight and heart rate (HR). Thus, when recalculated per hour of training, the yoga therapy method had a more than twofold better effect on biological age (based on VC and body weight) than Nordic walking. Nordic walking is 33% more effective in affecting biological age based on HR and body weight. Conclusions: Yoga therapy methods, namely, practices according to the power Shavasana protocol, can achieve a positive result comparable to Nordic walking training, but in a shorter period of time and in less training time. This fact is an important advantage in the conditions of modern time deficit.All participants in both groups experienced a decrease in biological age. Yoga therapy methods had a greater impact on increasing the vital capacity of the lungs (VC), reducing blood pressure (BP) and reducing waist size. Nordic walking had a better effect on weight and heart rate (HR). Thus, when recalculated per hour of training, the yoga therapy method had a more than twofold better effect on biological age (based on VC and body weight) than Nordic walking. Nordic walking is 33% more effective in affecting biological age based on HR and body weight. Conclusions: Yoga therapy methods, namely, practices according to the power Shavasana protocol, can achieve a positive result comparable to Nordic walking training, but in a shorter period of time and in less training time. This fact is an important advantage in the conditions of modern time deficit.<\/p>\n<p><strong>Conclusions: <\/strong><\/p>\n<p><strong>Keywords:<\/strong> Biological age, power Shavasana, resonant breathing, yoga for anti-aging.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043a\u043e\u043d\u0444\u0435\u0440\u0435\u043d\u0446\u0438\u0438 \u041d\u0430\u0443\u043a\u0430 \u0419\u043e\u0433\u0435, 2023 \u0433\u043e\u0434. \u0421\u043e\u043a\u043e\u0440 \u041d.\u0410. \u041c\u0435\u0442\u043e\u0434\u0438\u0441\u0442 \u0410\u0424\u041a, \u0432\u044b\u043f\u0443\u0441\u043a\u043d\u0438\u043a \u0418\u0422\u0421\u041e, \u043f\u0440\u0435\u043f\u043e\u0434\u0430\u0432\u0430\u0442\u0435\u043b\u044c \u0439\u043e\u0433\u0438 \u0438 \u0441\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u043e\u0439 \u0445\u043e\u0434\u044c\u0431\u044b, \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0435\u0432\u0442. \u0420\u043e\u0441\u0441\u0438\u044f, \u0422\u043e\u0431\u043e\u043b\u044c\u0441\u043a, sokor.n@bk.ru. \u0410\u0433\u0430\u043f\u043a\u0438\u043d \u0421.\u041d. \u0420\u0435\u043a\u0442\u043e\u0440 \u0438 \u043f\u0440\u0435\u043f\u043e\u0434\u0430\u0432\u0430\u0442\u0435\u043b\u044c \u0418\u0422\u0421\u041e, \u043a.\u043f.\u043d. \u041c\u043e\u0441\u043a\u0432\u0430, \u0420\u043e\u0441\u0441\u0438\u044f \u00a0\u0423\u0414\u041a 612.67, 796.03\u00a0 \u0420\u0415\u0417\u042e\u041c\u0415 \u0426\u0435\u043b\u044c \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f:\u00a0\u041f\u0440\u043e\u0432\u0435\u0441\u0442\u0438 \u0441\u0440\u0430\u0432\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0430\u043d\u0430\u043b\u0438\u0437 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u043c\u0435\u0442\u043e\u0434\u043e\u0432 \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0438\u0438 \u0438 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\u0441\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u043e\u0439\/\u0441\u0435\u0432\u0435\u0440\u043d\u043e\u0439 \u0445\u043e\u0434\u044c\u0431\u044b \u043d\u0430 \u0431\u0438\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0432\u043e\u0437\u0440\u0430\u0441\u0442 \u043b\u0438\u0446 \u0441\u0442\u0430\u0440\u0448\u0435 55 \u043b\u0435\u0442<\/span> \u041f\u043e\u0434\u0440\u043e\u0431\u043d\u0435\u0435 &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[20],"tags":[],"class_list":["post-2194","post","type-post","status-publish","format-standard","hentry","category-sci_yoga_2023"],"_links":{"self":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts\/2194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2194"}],"version-history":[{"count":2,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts\/2194\/revisions"}],"predecessor-version":[{"id":2292,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts\/2194\/revisions\/2292"}],"wp:attachment":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}