HOW HOT YOGA CAN INCREASE YOUR WORKOUT INTENSITY
Hot Yoga, Bikram Yoga or Hot Yoga, is practiced in a heated room between 27° and 42°.
Originally from Sydney, British winters (where I live now) are hard to endure. I struggle with all the seasons here, having previously worn thermal underwear in the summer.
Hot yoga reminded me of what it was like to wear shorts after years of forgetting about them. Before class, I imagine myself on a beach, remembering the heat. Sure, I could sit in a sauna and get the same effect, but since I’m not wrapped in five layers of clothing, I figure I might as well exercise.
WHAT IS HOT YOGA?
As the name suggests, Hot yoga combines yogi practice with high temperatures. But what temperature are we talking about exactly? Hot yoga rooms vary in humidity and are heated to a temperature between 27 and 42°C. The temperature therefore makes me feel like I’m at the beach – without the risk of sunburn and without the possibility of cooling off.
Yoga , in its traditional form, originated in India, where it is a spiritual practice centered on the experience of oneness with the universe, with a series of holistic elements. In the West, it was distilled into physical exercises, focusing on body, mind and breath, loosely inspired by its philosophical origins.
Hot yoga was one of the first ways for many Westerners to learn about yogic training. Controversial “guru” Bikram Choudhury (widely disgraced over the past decade) is credited as the originator of the concept. He left India in 1970 to start teaching yoga in Japan, but soon realized that the difference in climate had an impact on how people settled into each posture. So Choudhury turned up the temperature in the studio to replicate the warmth of his home country.
When Choudhury arrived in Los Angeles in 1971, his series of 26 postures in a 40°C sauna had become the model for what he called Bikram Yoga. The physical transformation of this comprehensive workout quickly caught the attention of Hollywood royalty, popularizing this approach to fitness for decades to come.
WHAT DOES A HOT YOGA CLASS LOOK LIKE?
Most Hot Yoga studios in Europe struggle to maintain constant high heat due to drafts in the buildings. That’s why I’m impressed with my local studio setup. Rather than heating the room, they installed a hot “pod” where each lesson takes place. Imagine a colorful, lighted inflatable chamber, similar to a bouncy castle. It is an immersive sensory experience.
And it’s hot. The 37°C heat is comfortable lying down, but can be a problem in Vinyasa movement. What baffles me the most is the slow flowing sweat during prolonged postures. Sweat dripping from your chin and nose can cause you to lose your balance in Warrior Three Pose.
In my “cooler” class, people wear the more classic combination: shorts and a tank top or a bra. Swimsuits are favored by some, who wish to have as little fabric as possible on the skin. But this is often the case in classes where the temperature is above 40°C. But hey, wear what you want. What matters is being comfortable.
TYPES OF HOT YOGA
Today, the term Hot Yoga describes a practice of yoga in hot, even sweltering conditions. The Bikram name is used less, resulting in fewer fixed postures and a greater variety of teachings. This allows for greater acceptance of different skill levels in yoga.
This variation is exemplified by the classes offered at my local yoga studio. Foundation Flow offers Vinyasa classes for beginners or for those who prefer a flowing pace. The lessons are well paced and allow you to take your time. This means that there are no quick transitions between postures, like in the Hotpod Flow course. The slightly faster pace helps to get your heart rate up in such a hot environment.
An advanced yoga class, called Dynamic Flow, is offered for experienced yogis. It emphasizes difficult poses to develop the strength to hold them. The goal is to strengthen posture and hold the pose rather than just taking it. In contrast, there is the Nurturing Flow class for those who want to take it easy. Still, this nurturing course brings me a lot, as I move smoothly through a sequence of poses. It may not be as challenging, but it’s still a great mobility exercise.
IS HOT YOGA DANGEROUS?
The heat can cause dizziness and challenge balance. This often happens during the first Hot yoga class due to the humidity. I was warned that drinking water when overheated can cause nausea before my first attempt. It’s best to take it slow and only drink sips for the first twenty minutes of class.
That said, Hot yoga has an increased risk of dehydration. So be sure to drink plenty of water in the hours before each class. Drink water throughout the class when your heart rate increases. And don’t forget that you should always hydrate before you even feel thirsty – thirst is a sign of dehydration. Heat exhaustion and heat stroke are risks to consider. People with medical conditions should consult their doctor before practicing in a heated room.
WHAT ARE THE ADVANTAGES ?
My classes are full, so the motivation shouldn’t just come from the heat. The benefits of hot yoga are actually backed by some interesting research. Researchers at Colorado State University , USA, found that the extra work required to regulate temperature and get blood flowing more in a hot studio meant this form of yoga burned more than in a class. traditional.
The heated environment means your muscles are more flexible and ready to strike after the warm-up. Hot Yoga can improve flexibility, but be careful not to exceed its limits. Another study from the same university shows a significant improvement in flexibility after 8 weeks of Hot Yoga. There is a strong strain on the lower back, shoulders and hamstrings during practice.
Bone density is another important benefit, especially for perimenopausal women. A five-year study by the University of Southern California (USA) showed that women between the ages of 30 and 60 reduced their risk of osteoporosis by taking three weekly Hot Yoga classes. Highly disciplined, low impact weight bearing exercise, which promotes circulation, breathing and perspiration, helps protect joints and preserve bone density.
Hot yoga is also beneficial for heart health, as all organs and muscles have to work a little harder in warmer conditions. A 2019 study by the Pontificia Universidad Católica de Chile found that Hot yoga causes an increase in heart rate similar to that of brisk walking.
HEART RATE, HOT YOGA AND RECOVERY
Using my current Polar Ignite 3 , I can see that my heart rate zones start to expand quite quickly as I enter my stream. Looking at my recent training history on Polar Flow, I briefly reached heart rate zone 4 in the most difficult classes, but spent most of my training sessions in zones 2 and 3 Impressive, considering I rarely hit zone 2 in a traditional yoga class. Plus, a challenging one-hour class often means I hit my daily activity goal before I had breakfast.
I have to remember that by pushing myself so hard, I have to allow time for muscle recovery. Adding heat to yoga can make it a high-intensity exercise, which makes the heart work harder. It’s important to pay attention to your heart rate in hard classes because we’re only supposed to exercise in HR zone 4 for a short time.
Also, our bodies aren’t designed to take a high-intensity class every day, which is why I really appreciate that my local studio offers a range of styles so I can mix up my practice every day. A gentle, nourishing flow is exactly the kind of active recovery I need after a class where I transitioned from a yogic squat to a crow’s pose and then jumped into a plank the night before.
At the end of each Hot Yoga class, as I lie down in Shavasana (relaxation on the back), I remember how icy my fingers and toes were when I entered the space. Now the blood pumps briskly to my extremities and I enjoy the warmth and sweat for at least a minute before heading out into the cold again.
