Exercising in a heated environment has gained significant popularity in recent years. These forms of exercise include hot yoga, hot Pilates, and infrared-heated exercise classes, which have become all the craze in fitness studios. Beyond the popular appeal, training in the heat actually offers a range of physical and mental benefits that can enhance your workout and health.
Infrared fitness, hot yoga and hot pilates involves working out in a heated space. The temperature of the room is usually around 35-37 degrees. This heated environment not only provides an added challenge to the class but comes with added benefits.
How is training in the heat beneficial?
1. Enhanced flexibility and mobility.
The warmth of a heated room helps loosen tight muscles and connective tissues, making it easier to achieve greater flexibility during your workout. For practices like Pilates and yoga, which emphasise controlled movements and stretching, this can reduce the risk of injury. It can also improve joint mobility and allow deeper engagement of target muscles.
Infrared heat is particularly beneficial as it penetrates deeper into the tissues, enhancing flexibility while promoting relaxation.
2. Improved circulation and cardiovascular fitness.
Exercising in a heated environment increases your heart rate, mimicking the effects of cardiovascular training. This can lead to improved blood circulation, delivering oxygen and nutrients to muscles efficiently. It can also help increase endurance as your body adapts to working in the heat. Hot Pilates for example, combines strength and endurance exercises with the cardiovascular benefit of heat.
3. Detoxification through sweating.
Sweating is a natural way for the body to eliminate toxins. This process is amplified by heat-based workouts. In particular, infrared heat promotes a deeper, cleansing sweat by raising your body’s core temperature. Some of the benefits include improved skin clarity and texture and enhanced lymphatic drainage. It can also give you a general feeling of rejuvenation post-workout.
4. Increased caloric burn.
Working out in a heated environment requires more energy as your body works to maintain its internal temperature. This can result in a higher caloric burn compared to similar exercises in cooler conditions. Therefore, heat based training can help amplify weight loss goals and improve metabolic health.
5. Strengthened mental resilience.
Working out in heat challenges your body and your mind. Pushing through the discomfort of heat requires focus and determination.
Some of the added benefits of heat training include building mental toughness and discipline. Another benefit is improved stress tolerance in everyday life, and a greater sense of accomplishment post-workout. Hot Pilates and yoga combine meditative aspects with mental endurance needed for heat training, making it a holistic workout for both mind and body.
6. Reduced muscle soreness and faster recovery.
Heat helps increase blood flow to muscles, which aids in faster recovery post-exercise. Infrared heat, in particular, has been shown to reduce delayed-onset muscle soreness (DOMS) and speed up tissue healing by promoting better oxygenation and circulation.
7. Supports pelvic floor engagement.
Heated workouts are said to enhance muscle responsiveness. for example, the warm environment helps to encourage relaxation of overactive muscles. This can then allow for better engagement and strengthening of the pelvic floor during specific exercises or core-focused movements in Pilates.
Tips for training safely in warmer conditions:
While training in the heat offers numerous benefits, it’s essential to approach it carefully. Some useful tips include:
Adequate hydration:
Drink water before, during, and after your workout to prevent dehydration. You can also consider electrolytes if you’re sweating excessively.
Wear the Right Gear:
In order to avoid over-heating, dress in lightweight, moisture-wicking fabrics to help keep you comfortable.
Start Slowly:
If you’re new to heat-based training, allow your body to acclimate by starting with shorter sessions.
Listen to Your Body:
Hot rooms can be intense, so take breaks if you feel dizzy, nauseous, or lightheaded.
Is heat training right for You?
Heated workouts are suitable for most people. However, certain individuals should exercise caution when it comes to working out in the heat. These include pregnant women, those with cardiovascular conditions, or anyone prone to overheating. If you fall into one of these categories you should consult with a healthcare professional before starting.
In Summary:
Training in the heat, whether through hot Pilates or infrared workouts, offers a unique blend of physical, mental, and even therapeutic benefits. By enhancing flexibility, boosting cardiovascular fitness, and promoting recovery, heat-based workouts can elevate your fitness routine alongside building resilience and promoting relaxation.
-Alex