Remote Vinyasa Yoga Program for Heart Health

Change from baseline to 12 weeks. Measure of pressure in the arteries when the heart beats (millimeters of mercury) measured by an automated blood pressure device with an oscillometric cuff. A value of less than 120 mmHg is considered normal, elevated is a value 120-129 mmHg, and high blood pressure is any value 130 or above.

Change from baseline to 12 weeks. Measure of pressure in the arteries between heart beats (millimeters of mercury) measured by an automated blood pressure device with an oscillometric cuff. A value of less than 80 mmHg is considered normal, and high blood pressure is any value 80 or above.

Change from baseline to 12 weeks. Difference in pressure (millimeters of mercury) measured by oscilometiric pulse wave analysis. A value between 20 and 80 mmHg is considered within the normal range, while values at or above 80 mmHg are regarded as unfavorable and may indicate increased cardiovascular risk.

Change from baseline to 12 weeks. Measure of systemic arterial stiffness (%), measured by oscillometric pulse wave analysis. A value under 33% is considered normal while a value above 33% is considered unfavorable.

Change from Baseline to 12 weeks. Measure of the number of heart beats in a minute (beats per minute) measured by a heart rate sensor. A value below 100 is considered normal while values above 100 are unfavorable.

Change from Baseline to 12 weeks. A measure of heart rate variability measuring overall variation between R-R intervals (milliseconds) measured by a heart rate sensor recording R-R intervals. Typically, a higher value is considered better for this outcome while a lower value is considered unfavorable.

Change from Baseline to 12 weeks. A measure of heart rate variability measuring variability and parasympathetic activity (milliseconds) measured by a heart rate sensor recording R-R intervals. Typically, a higher value is considered better for this outcome while a lower value is considered unfavorable.

Change from Baseline to 12 weeks. A measure of heart rate variability measuring parasympathetic nervous system activity (milliseconds squared) measured by a heart rate sensor recording R-R intervals. Typically, a higher value is considered better for this outcome while a lower value is considered unfavorable.

Change from Baseline to 12 weeks. A measure of heart rate variability measuring sympathetic nervous system activity (milliseconds squared) measured by a heart rate sensor recording R-R intervals. Typically, a lower value is considered better for this outcome while a higher value is considered unfavorable.

Change from Baseline to 12 weeks. A measure of heart rate variability measuring the ratio of sympathetic and parasympathetic nervous system activity (unitless) measured by a heart rate sensor recording R-R intervals. Typically, a lower value is considered better for this outcome while a higher value is considered unfavorable.

Change from Baseline to 12 weeks. A measure of body fat based on height and weight (kilograms per meters squared) measured by height (stadiometer) and weight (scale). An individual is considered underweight if their BMI is <18.5 kg/m2, normal weight if their BMI ranges from 18.5 to 24.9 kg/m2, overweight if their BMI ranges from 25-29.9 kg/m2, and obese if their BMI is 30.0 kg/m2 or above.

Change from Baseline to 12 weeks. Measure of the ratio of the circumference of the waist and hip (unitless) measured by a flexible tape measure. For females, a value of <0.85 is ideal with values above this threshold being unfavorable. For males, a value of <0.90 is ideal with values above this threshold being unfavorable.

Change from Baseline to 12 weeks. Estimate of body fat as a percent of total body weight (percent) measured by bioelectrical impedance analysis. Generally, for females, a value of 8-30% would be considered acceptable, and above 30% is considered unfavorable (overweight or obese). Generally, for males, a value of 5-20% would be considered acceptable, and above 20% is considered unfavorable (overweight or obese).

Change from Baseline to 12 weeks. Estimate of fat mass in the body (pounds) measured by bioelectrical impedance analysis. Higher values suggest higher fat mass in the body (typically an unfavorable finding) while lower values are suggestive of lower fat mass in the body (typically a favorable finding).

Change from Baseline to 12 weeks. Estimate of non-fat mass in the body (pounds) measured by bioelectrical impedance analysis. Typically, higher values indicate more fat free mass (favorable) and lower values indicate less fat free mass (unfavorable).

Change from Baseline to 12 weeks. Estimated weight of skeletal muscle in the body (pounds) measured by bioelectrical impedance analysis. Typically, a higher value indicates more skeletal muscle mass (favorable) while a lower value indicates less skeletal muscle mass (unfavorable).

Change from Baseline to 12 weeks. Difference in estimated maximal oxygen uptake (mL/kg/min), reflecting changes in cardiovascular fitness. Estimated maximum oxygen uptake (milliliters of oxygen per kilogram of body weight per minute) derived from a submaximal modified Balke treadmill test. Higher values are better for this measurement. Poorer outcomes vary for females and males and by age groups. Females VO2 Max that is considered poor: 18-29 yrs= <34 mL·kg-¹·min-¹, 30-39 yrs= <26 mL·kg-¹·min-¹, 40-49 yrs= <23 mL·kg-¹·min-¹, 50-59 yrs= <21 mL·kg-¹·min-¹, 60-65 yrs= <18 mL·kg-¹·min-¹. Males VO2 Max that is considered poor: 18-29 yrs= <43 mL·kg-¹·min-¹, 30-39 yrs= <37 mL·kg-¹·min-¹, 40-49 yrs= <32 mL·kg-¹·min-¹, 50-59 yrs= <25 mL·kg-¹·min-¹, 60-65 yrs= <22 mL·kg-¹·min-¹.

Change from Baseline to 12 weeks. A measure of muscular strength (in pounds), determined through a 1-repition maximum test using a seated chest press machine. A higher weight indicates higher muscular strength.

Change from Baseline to 12 weeks. A measure of muscular strength (in pounds), determined through a 1-repition maximum test using a seated leg press machine. A higher weight indicates higher muscular strength.

Change from Baseline to 12 weeks. Duration of maintaining a position (seconds) measured by performing a wall sit. A longer duration would indicate better muscular endurance.

Change from Baseline to 12 weeks. Duration of maintaining a position (seconds) measured by performing a plank hold. A longer duration maintaining good form in a plank position would indicate better muscular endurance.

Change from Baseline to 12 weeks. Maximum number of repetitions of push-ups performed in one session (count), measured by performing push-ups until fatigue. A higher count would indicate better muscular endurance.

Change from Baseline to 12 weeks. Shoulder and hamstring/low back flexibility (centimeters), measured by a back scratch and sit-and-reach test. A positive value would indicate better upper body flexibility, while a negative value would indicate worse upper body flexibility.

Change from Baseline to 12 weeks. Hamstring and low back flexibility (centimeters), measured by a sit-and-reach test. Higher values indicate better lower body flexibility.

Change from Baseline to 12 weeks. A score is determined from responses to the Perceived Stress Scale survey. Scores range from 0 to 40, with 0-13 typically indicating low stress, 14-26 moderate stress, and 27-40 high stress.

Change from Baseline to 12 weeks. A score is determined from responses to the Center for Epidemiological Studies Depression Scale-Short Form. Scores range from 0-20 with higher values indicating greater depressive symptoms.

Change from Baseline to 12 weeks. A global score is determined from responses to the Pittsburgh Sleep Quality Index Questionnaire. Scores range from 0 to 21 with a score of 5 or higher suggestive of sleep difficulties.

Change from Baseline to 12 weeks. A score is determined from responses to the Body Self-Image Questionnaire Short Form. Scores can range from 27 to 135 with higher scores suggesting more body image dissatisfaction.

Change from Baseline to 12 weeks. A score is determined from responses to the Generalized Anixety Disorder-7 survey. Scores range from 0 to 21 with higher values represting more anxiety symptoms.