Yoga als Regenerationsmaßnahme: eine wiederholte randomisierte Crossover-Studie

Zusammenfassung

Die Balance zwischen Belastung und Erholung ist entscheidend für sportliche Anpassungen und die Prävention von Verletzungen. Als eine vielversprechende Methode zur Förderung der körperlichen und mentalen Regeneration gilt Yoga. Ziel dieser Studie war es, die Effekte von Yoga auf die Herzratenvariabilität (HRV), Schlafparameter sowie subjektive Erholung und Beanspruchung zu untersuchen. In einer randomisierten wiederholten Crossover-Studie nahmen 16 Athlet*innen (22±3 Jahre) aus verschiedenen Sportarten teil. Die Studie begann mit einer einwöchigen Run-in-Phase (passive Kontrollbedingung), in der die Trainingsbelastung und Erholungsparameter ohne Regenerationsmaßnahmen überwacht wurden. Anschließend folgte eine zweiwöchige Interventionsphase, in der die Teilnehmenden dreimal wöchentlich abendliche 20-minütige Regenerationsmaßnahmen (Yoga oder Dehnen als aktive Kontrolle) nach intensiven Trainingseinheiten durchführten. Die HRV wurde mittels Brustgurt gemessen, Schlafdauer und -qualität mittels Likert-Skalen bewertet und die subjektive Erholung sowie Beanspruchung mit der Kurzskala für Erholung und Beanspruchung (KEB) erfasst. Zwischen Yoga, Dehnen und der passiven Kontrollbedingung konnten keine Unterschiede in den physiologischen Parametern der HRV festgestellt werden (p>0,05, Hedges’ g<0,101). Ebenso unterschieden sich Schlafdauer (p=0,80, Hedges’ g=0,06) und Schlafqualität (p=0,50, Hedges’ g=0,14) nicht. Subjektive Parameter der KEB zeigten hingegen Unterschiede: Yoga reduzierte den Aktivierungsmangel im Vergleich zur Run-in-Phase (Hedges’ g=0,36, p<0,05), während Dehnen die empfundene körperliche Leistungsfähigkeit stärker förderte (Hedges’ g=0,86, p<0,05). Zusammenfassend wurden keine relevanten Unterschiede in den physiologischen Parametern wie HRV und Schlaf beobachtet. Subjektive Erholungsparameter hingegen wiesen spezifische Vorteile beider Methoden auf: Yoga unterstützt die mentale Regeneration, während Dehnen die körperliche Erholung fördert. Beide Ansätze können demnach als ergänzende Regenerationsstrategien eingesetzt werden.

Abstract

The balance between load and recovery is crucial for athletic adaptations and injury prevention. Yoga is considered a promising method to promote physical and mental recovery. This study aimed to investigate the effects of yoga on heart rate variability (HRV), sleep parameters, and subjective recovery and strain. In a randomized, repeated crossover study, 16 athletes (22±3 years) from various sports disciplines participated. The study began with a one-week run-in phase to monitor training load and recovery parameters without additional recovery interventions (passive control condition). This was followed by a two-week intervention phase, during which participants performed evening 20-minute recovery sessions (yoga or stretching as an active control condition) three times per week after intense training sessions. HRV was measured using a chest strap, sleep duration and quality were assessed using Likert scales, and subjective recovery and strain were evaluated with the Short Recovery and Stress Scale (KEB). No differences were observed between yoga, stretching, and the passive control condition in physiological HRV parameters (p>0.05, Hedges’ g<0.101). Similarly, no significant differences were found for sleep duration (p=0.80, Hedges’ g=0.06) or sleep quality (p=0.50, Hedges’ g=0.14). However, subjective KEB parameters revealed differences. Yoga significantly reduced the lack of activation compared to the passive control (Hedges’ g=0.36, p<0.05), while stretching showed a greater improvement in physical performance (Hedges’ g=0.86, p<0.05). In summary, no relevant differences in physiological parameters such as HRV and sleep were observed. However, subjective recovery parameters highlighted specific advantages of both methods: yoga supported mental recovery, whereas stretching enhanced physical recovery. Both approaches can be utilized as complementary recovery strategies.

Schlüsselwörter

Regeneration - Yoga - Herzratenvariabilität - Schlaf - Dehnen

Keywords

Recovery - Yoga - Heart Rate Variability - Sleep - Stretching

Publication History

Received: 09 January 2025

Accepted after revision: 05 March 2025

Article published online:
30 May 2025

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