- Sweat It Out: 5 Reasons Hot Yoga Is The Best Workout You’ll Ever Have
- Hot Yoga: Is It Super-Heated Exercise or a Health Danger?
- Bikram Yoga instruction style
- Hot yoga and weight loss
- Stretching physical boundaries
- The scandal that shook up Bikram
- 8 Surprising Benefits of Hot Yoga
- How Hot Yoga Fits Into the Yoga World
- What are the Benefits of Hot Yoga?
- 1. Less Injuries
- 2. Less Toxins
- 3. More Lung Capacity
- 4. Better Circulation
- 5. Stronger Immune System
- 6. Beneficial for Lymphatic System
- 7. More Flexible Muscles
- 8. Weight Loss
- The Benefits of Exercising in the Summer Heat:
- Exercising in the Heat Improves Your Ability to Cool Yourself.
- Exercising in the Heat Provides Benefits that Exceed Altitude Training!
- Heat Adaptation Produces Quick Improvements in Fitness.
- Exercising in the Heat Increases your Lactate Threshold.
- Exercising in the Heat Increases your Psychological Tolerance for Tough Workouts.
- How to Stay Safe while Exercising in the Heat:
- Sweat It Out: Benefits of Working Out in a Heated Space (Even in the Summer!)
- Cardio Workout
- Mental Strength
- What’s the difference between Pilates and Yoga?
- How do you know if Yoga or Pilates is best for you?
- Which classes will burn the most calories?
- 1. Spin
- 2. Circuit Training & HIIT
- 3. Barre & Pilates
- 4. Boxing
- 5. Hot Yoga
- 6. Dance Cardio
- Say Yes to the Betch
- Are Hot Yoga and Fitness Classes Really Better?
- Ready to dive into the world of hot yoga? Read on to learn about the different types of classes available in Singapore.
- Yoga Classes Singapore – Price Guide to 30+ Yoga Studios (2019)
- Hatha yoga, hot yoga, vinyasa yoga… Which yoga style should you choose?
Sweat It Out: 5 Reasons Hot Yoga Is The Best Workout You’ll Ever Have
Yoga is quickly becoming a trend among workout fanatics. More and more of my friends with regular workout schedules reserve at least one day for the zen routine.
It’s not only relaxing, but an effective way to challenge your muscles and get in a good stretch. While there are many different variations of the type of yoga class you may elect to take, hot yoga is definitely the way to go.
What is it about doing poses in a sweltering hot room that’s so appealing to yogis?
Here are five reasons that will inspire you to sign up for a class:
According to a Time article, “Focusing your attention on your breathing and body posture can anchor you in the present moment and foster mindfulness.”
Furthermore, a 60-to 90-minute yoga session can provide a nice detachment from disruptive technology and allow you to focus on yourself.
The Columbia Chronicle asserts Millennials who are constantly attached to their phones and frequent social media experience augmented echelons of anxiety.
Hot yoga is a great way to clear your mind and give yourself some true “me” time.
Finally, according to the Journal of Exercise Science and Fitness, hot yoga lowers perceived stress and increases mindfulness.
A study conducted by exercise scientist, Dr. Brian L. Tracy of Colorado State University, found hot yoga exponentially increases one’s balancing abilities.
This improvement can be attributed to the increase in strength and muscle control. It’s no secret that yoga is largely centered around breathing, which is another way one may be able to improve his or her balance.
According to a Huffington Post article, “students report feeling more calm and centered,” while engaging in yogic breathing. Balance is important because it improves posture and athletic abilities.
Hot yoga is a great way to detoxify your system. For those who think regular yoga is not challenging enough, this exercise is a great way to break a solid sweat.
In fact, hot yoga makes you sweat so much, it is recommended you bring a towel so as to not slip on your mat. According to this Livestrong article, yogis lose about one to three pounds of water weight after a class.
4. Strength And Flexibility
Best Health Magazine states, “working in a heated room also elevates the heart rate, which makes the body work harder.”
Hot yoga is a tight combination of cardiovascular and flexibility fitness. Like any form of exercise, the more you practice, the more agile you become.
Hot yoga is no exception. The more you stretch, either on your own or in class, the stronger and more flexible your body will become.
While running and yoga are two completely different workout regimens, they do share a commonality: endurance. Nobody knows endurance better than an athlete. To endure means to tolerate feelings of discomfort or pain throughout your workout.
Not the excruciating kind of pain, but the kind you feel after you try to touch your toes for a while. To endure means to not give up.
As mentioned earlier, hot yoga is in a 100-degree room. There are definitely times throughout my practice when I seriously wonder why I put my body through this; there are even times I consider giving up.
However, the feeling of accomplishment I achieve at the end is far a better feeling than giving up ever will be.
While doing hot yoga, it is always so important to remember to stay hydrated. Moreover, this is the one fitness class where I would not recommend pushing yourself to your limits, based on the conditions of the class.
Instead, acknowledge your limits and respect your body.
Hot Yoga: Is It Super-Heated Exercise or a Health Danger?
“Groupon’s out there saying you can try hot yoga, and it’s usually somebody that’s never practiced yoga before and they go in there,” she told Healthline in 2015. “They’re not well hydrated. They’re not in shape.”
Caplan briefly tried Bikram and doesn’t recommend it for students.
Pregnant women and people with diabetes or any sort of cardiovascular problem, including high blood pressure, should avoid hot yoga, according to recommendations from ACE and Canadian health groups.
Rissel said she’s seen pregnant women in hot yoga classes, but they were acclimated because “they’d been doing it for years.”
People with preexisting health conditions should talk to their doctor before beginning a hot yoga program to make sure they aren’t at a higher risk for complications.
When taking a hot yoga class, it’s also important to pay close attention to the way your body’s feeling.
Healthline’s medical network advises anyone who experiences adverse effects while in a hot yoga class to leave immediately and seek medical care.
Bikram Yoga instruction style
Critics say part of what sets Bikram apart even from other forms of hot yoga is the style of instruction.
While most yoga classes, including many hot ones, encourage students to take things at their own pace, Bikram instructors often don’t.
According to critics, teachers trained at the Bikram Yoga College follow a script.
The script calls for them to encourage students to stretch further into their poses and to not leave the room if they feel overwhelmed by the heat. Instructors sometimes follow students out of the room to persuade them to come back in.
Some liken the instructional style to boot camp.
But Rissel defended the instructors’ efforts to keep students in the yoga studio. The rationale is “mindfulness,” she said, or encouraging students to simply accept their feelings rather than escape them. Mindfulness can be effective at helping people handle psychological stresses.
However, the persistent urgings of Bikram instructors make it difficult for some people to listen to their own bodies, Caplan said.
It’s hard to recognize your limits, she said, “when you’re pretty much being told, ‘This is how you do it: Go deeper, go deeper!’”
Hot yoga and weight loss
Still, Bikram yoga isn’t as dangerous as, say, an early-season football practice in Texas, Bryant said.
“The fact of the matter is that there are large numbers of participants in Bikram, and it isn’t like the vast majority of those people are having any issues,” Bryant said.
Hot yoga’s saving grace, he said, is that it’s not all that vigorous. The body can handle gentle activity at a high temperature, but vigorous activity, such as football, is too much.
Yet, the caloric tally of hot yoga is one of its major selling points. It’s one reason why hot yoga is Rissel’s primary form of exercise, she said.
This selling point appears to be unfounded.
According to a series of studies, including one funded by the Bikram Yoga College, hot yoga burns only about 500 calories in a 90-minute class — half of what some proponents and fitness apps promise.
“I wouldn’t advocate it as a practice to try to promote greater calorie burn for weight loss,” Bryant said. “I think most practitioners would be sorely disappointed if they went to it for that.”
In fact, a small study published in January 2018 concluded it’s the poses and stretching involved in Bikram yoga that benefit the participant… not the heated room.
Stretching physical boundaries
Other students brave the smell of hot yoga’s sweat-soaked rooms because they feel more flexible in the heat.
The jury’s still out on whether this flexibility is a good thing or an invitation to injury.
Critics like Caplan and Kurilla say that, with instructors urging students to push further, the environment is ripe for injury. Caplan injured herself doing Bikram yoga.
“People don’t listen to their bodies, and they injure themselves because they overstretch. I practiced for probably three months until I injured myself — and I don’t often do that, and I know that it was because I overstretched,” she said.
Hot yoga devotee Rissel agreed the heat increases flexibility. But she sees overstretching as simply a question of overdoing it.
“If you’re going to overstretch in a Bikram class, you’re going to overstretch in any class,” she said.
Injuries occur in all forms of yoga, but they’re usually mild. Still, it seems that if there were a rash of injuries at hot yoga studios, the word would get out, as Bryant says.
In the final tally, there’s an additional risk from the heat in super-hot yoga, and there’s no evidence of benefits in hot yoga that don’t exist in conventional yoga.
That’s according to Karen Sherman, PhD, MPH, a researcher on alternative approaches to health at Group Health Research Institute.
“I do not recommend that people seeking yoga for health use hot yoga,” Sherman told Healthline in 2015.
Bryant said ACE’s findings are in line with Sherman’s analysis, but ACE stopped short of advising healthy people to avoid hot yoga.
“There are just some people who like exercising in that heated environment,” he said.
Even Kurilla would agree with that.
“If people get out there and they’re moving and they feel better, that’s great. If they get out there and they damage themselves, then that’s a problem,” she said.
“People come to yoga for whatever reason they come to the practice, and they either find it and they stay with it or they’re on to the next thing.”
The scandal that shook up Bikram
The Bikram empire used to oversee 650 studios worldwide. However, many of those studios, especially those in the United States, have closed.
The company used to be headquartered in Los Angeles, but that office was reportedly shut down in 2016 when Indian-American yogi Bikram Choudhury, the creator of “hot yoga” in the 1970s, moved to India after losing a $7 million sexual harassment lawsuit.
The suit was one of at least six civil actions against Choudhury filed in the past few years, alleging assault or rape.
The Bikram studios that remain open are run by Choudhury’s former attorney, who was granted control of the company by the courts.
Some of the studios, such as Rise Hot Yoga in Los Angeles, don’t use Bikram in their name, although the title remains on some of their classes.
At one point, it was mandatory that instructors be trained by the Bikram College of India.
That teacher training is now held outside the United States. The sessions being offered in 2019 are in Murcia, Spain.
Editor’s note: This piece was originally reported on May 15, 2015 and was updated by David Mills on June 15, 2018. Its current publication date reflects a second update, which includes a medical review by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS.
8 Surprising Benefits of Hot Yoga
Hot yoga, also known as Bikram yoga, is a great exercise that offers a number of benefits to the yogi. This style was developed from traditional Asanas by Bikram Choudhury in the early 1970’s. His fixed regimen of 24 yoga poses and 2 breathing exercises are purported to bestow “head to toe” health and fitness. The Asanas and breathing exercises are performed in a room heated to 105 degrees Fahrenheit, which is about 40 degrees Celsius. The relative humidity of the room is maintained at 40%, which makes hot yoga an amazingly different experience.
How Hot Yoga Fits Into the Yoga World
If you are interested in learning how to do yoga, there is no reason to exclude hot yoga as an option. The style of yoga for beginners is matter of personal choice, philosophy, goals and your very own physical condition. The benefits of yoga, regardless of style, are real.
Each style requires varying degrees of physical ability. Some forms emphasize the spiritual, others place their emphasis on breathing exercises and yet others emphasize the yoga poses themselves. And yes, there are those that utilize some combination of the three. Hot yoga adds a new element to this. Practicing yoga in a room that is heated up to above your body temperature does not only make you sweat. It gives you an entirely new experience and shows you how your muscles and circulation react to an environment that you would normally not choose for working out. Sounds weird? Be warned Hot yoga can be addicting, and that is not only due to its many benefits.
What are the Benefits of Hot Yoga?
Yoga is a unique form of exercise that bears little resemblance to the Western concept of exercise. Western exercises consist of running, weight lifting, push-ups, jumping jacks and the like. Yoga is different. Hot Yoga is beyond that. There are basically two significant factors differentiating hot yoga from other variations of the Hatha yoga discipline.
1. Less Injuries
The high temperature in which the asanas and breathing exercises are performed reduces the likelihood of injury.
2. Less Toxins
Hot yoga cleanses toxins from the body due to profuse sweating. It feels so good!
3. More Lung Capacity
Like other types of yoga that focus on breathing exercises, hot yoga advances lung capacity through breathing pranayamas.
4. Better Circulation
You can almost feel it while you’re doing it. Hot yoga is excellent for your circulation It is a great cardiovascular workout.
5. Stronger Immune System
This effect has been known for a long time. Exercising in a hot environment improves your immune system and elevates the body’s regenerative capacity.
6. Beneficial for Lymphatic System
Like most types of yoga, hot yoga is very good for your lymphatic system.
7. More Flexible Muscles
You will notice that you are able to bend further and stretch better when you do hot yoga. This causes the muscles to get used to being “used.”
8. Weight Loss
Hot yoga supports weight-loss even more than regular yoga because you are sweating a LOT.
Hot yoga addresses all aspects of physical fitness including muscular strength, endurance, flexibility and weight loss. While certainly not the easiest yoga path to follow, it is a great style of yoga for the beginner and the guru. The most unique benefits of hot yoga are detoxification (cleansing) and reduced injuries due to the greater flexibility of the body in a hot environment. There is no other style of yoga that addresses the overall health of the body in such a comprehensive way. If you are interested in the physiological benefits of yoga and not so much its meditative aspects, the benefits of hot yoga are clear.
Tempted to head for the comfort of an air-conditioned studio when the summer heat hits? You may want to re-think your training plans. Working out in the summer heat leads to quick improvements in fitness. This process, known scientifically as heat adaptation, can be applied to any workout format. Turn up the intensity of your summer runs and bike rides or throw in hot yoga and strength training to maximize the benefits of soaring temperatures this summer. Here’s what you stand to gain when you add heat to your summer workouts…and what you need to know to do so safely.
The Benefits of Exercising in the Summer Heat:
Exercising in the Heat Improves Your Ability to Cool Yourself.
Exercising in hot conditions causes increased blood flow to your skin to cool your body down. Over time, you will adapt, becoming more responsive to the demands of workouts and competitive events through earlier sweating and increased circulation. This gives you an edge in competition and simply accomplishing more in your daily workouts. It can also make you more comfortable when you just want to get outside during the hotter months of the year.
Exercising in the Heat Provides Benefits that Exceed Altitude Training!
Elite athletes have demonstrated the benefits of altitude training. What you may not know is training in the heat actually produces greater improvements in fitness than altitude training. A 2010 study demonstrated that the physiological adaptations from heat acclimation include reduced oxygen uptake at a given power output, muscle glycogen sparing, reduced blood lactate at a given power output, increased skeletal muscle force generation, plasma volume expansion, improved myocardial efficiency, and increased ventricular compliance. These outcomes rival those of altitude training approaches and lead to improved performance across a range of temperatures.
Heat Adaptation Produces Quick Improvements in Fitness.
Exercising in the heat increases the stress load of your training. When your body responds by increasing circulation and sweating, you become more efficient at working out across a range of temperatures and conditions. This means that you’re more likely to PR your next race or lifting session regardless of temperature and condition. You also experience these benefits quickly. As little as five sessions of high-temperature exercise are sufficient to lead to improvements in heart rate and sweat rate.
Exercising in the Heat Increases your Lactate Threshold.
While increases in Vo2 max and lactate threshold take longer to develop, adaptations that occur in the heart as a result of training in the heat, increase your cardiovascular capacity and your ability to do intense work for longer periods of time. It makes sense to take advantage of training in summer’s intense heat if you want to set personal performance records this fall.
Exercising in the Heat Increases your Psychological Tolerance for Tough Workouts.
Training and competing require getting comfortable with being uncomfortable. Exercising in the heat forces your brain and body to work harder while you complete your workout. Eventually that ability to work at a threshold that is “comfortably uncomfortable” gives you the ability to race and perform at your lactate threshold, which, coincidentally, improves through heat training.
How to Stay Safe while Exercising in the Heat:
Prepare for Working out in the Heat.
Adding heat increases the intensity of your workout. Be honest about your fitness level, cardiovascular or health conditions, and the potential impact of any medications you might be taking. Dress for your session with light, performance wear and fewer clothes to allow your body to sweat freely. Pay extra attention to hydration by increasing your water for short workouts and adding in electrolyte drinks or supplements for longer workouts or multiple weekly training sessions.
Gradually Increase the Heat.
As you turn up the heat, do so gradually and be prepared to step the intensity of your workout back while your body adapts. You can do this by avoiding workouts in direct sunlight and timing your workouts for earlier hours in the day when conditions are slightly cooler. Your performance will be reduced initially due to the increased training impact of working out in the heat. Scheduling is also important. Since heat training increases the intensity of your workouts, include it on intense training days while providing yourself recovery days in more moderate temperatures.
Understand and Respond to the Warning Signs of Too Much Heat.
Working out in the heat has the potential of elevating your body temperature to dangerous levels. Following the above steps of preparation and gradually increasing the intensity of your workouts will help you to avoid this. Before you start, you should be familiar with the symptoms of heat exhaustion and heat stroke. More importantly, avoid getting to that point by responding to early indicators of too much heat, including muscle cramps, nausea, and feeling light-headed. If you experience any of these symptoms, take a break, increase your hydration, and head for cooler temps.
Summer’s soaring temperatures don’t need to end your outdoor workouts. Enjoy the benefits of exercising in the summer heat through safely stepping up your workouts. To continue your heat training this fall, try adding in sauna and hot tub sessions following your workouts. This will let you gain the benefits of training in the heat year round.
Sweat It Out: Benefits of Working Out in a Heated Space (Even in the Summer!)
Loren Bassett; Image: Courtesy of Jay Sullivan Photographers
While the thought of balancing on your head or doing push-ups in a 100-plus degree room may make you want to give up before your workout has even begun, there are countless fitness pros eschewing air conditioners in favor of heaters, even when it’s hot, sticky and humid out. Bikram, Hot Power Yoga, Tracy Anderson, Figure 4 Fahrenheit…the list of heated studios continues to grow — and with the promise of accelerated body sculpting and mental strengthening, their appeal (despite the roasting) is hard to overlook. Plus, if there was ever a key to making New York City summers feel manageable, it would be surviving a workout in a sweltering room.
Before you get ready to wring your clothes out, however, note that working out in the heat is not for everyone. “Those who do not respond well to the heat, pregnant women and those suffering from high blood pressure or a heart condition should be very careful or avoid heated workouts altogether,” says Hot Power Yoga instructor and founder of Bassett’s Boot Camp Loren Bassett. It’s also imperative, especially when it’s hot outside, to hydrate and drink lots of water throughout the day. “Post-workout, coconut water is the best way to replace electrolytes you lose as a result of the heat,” Bassett advises.
Bassett outlines why you may want to consider cranking up the heat the next time you head to the gym.
Heat has a detoxifying effect on the body and mind. The discipline of holding a posture in a sustained intensity while sweating profusely promotes a deeper level of mental strength and concentration. It teaches you to find comfort in discomfort, exceed the limitations of the mind and overcome mental obstacles.
The heat adds a cardiovascular aspect because it increases the heart rate more than in a non-heated room, meaning you burn more calories than in a non-heated room while strengthening your heart health.
Heat warms the muscles quicker, so you can go deeper into various postures and stretches.
The mental concentration and strength you cultivate during a heated class is different than a non-heated class. Just staying in the room can be a challenge! It leaves you feeling a tremendous sense of accomplishment and confidence because it challenges you to push through the mental and physical resistance, transcend the discomfort and embrace a feeling of strength and serenity. As the body gets stronger and more flexible, the mind goes along for the ride.
Summer is almost here in Ohio. Or, at least, it already feels like it’s here. It’s getting hot. The fans are blowing and the garages are open to let the beautiful soon-to-be-summer sunshine in, but your first thought after walking into your non-air conditioned gym is how miserable your training is going to feel in the heat.
To those of you who may have approached me already to share how hot it is in the gym, you may recall my adamant answer of, “You’ll be all right!” At that answer, you may have thought of me as a psycho, or a jerk that is simply ignoring your heat concern, but now I’m here to share with you the reason behind my answer:
There are benefits to training in the heat!
One of the most phenomenal abilities of the human body is its ability to adapt to external stressors, including the temperature of the environment. This adaptation is called acclimatization, which refers to being exposed to the natural environment. It is not to be confused with acclimation, for that type of adaptation requires exposure to an artificial environment to create a natural response (e.g., altitude chamber or tanning beds).
Similar to resistance training, safe and effective acclimatization to heat occurs when the amount of heat exposure gradually increases over time. Acclimatization to heat allows for an increase in performance while in the heat. The following is an outline of what adaptations occur to the body during heat acclimatization:
Days 1-5 of heat exposure:
An expansion of plasma blood volume. This increase creates a greater fluid reservoir for sweat production, which helps to retain central blood volume during continuous sweating. Body temperature does not rise as quickly, which prevents a reduction in heat tolerance.
A reduced heart rate at the trained exercise intensity. With the central blood volume being retained, blood circulation remains constant, and blood flow between the capillary beds and the active musculature is not compromised as there is no lack in blood availability. Similar to aerobic activities, an improvement in cardiovascular efficiency can be seen, for the heart does not need to work harder in order to maintain adequate blood flow.
Days 5-8 of heat exposure:
An increased sweat rate. The greater the amount of sweat, the greater the body’s ability to evaporate heat, which helps to protect from hyperthermia.
A quicker response for the onset of sweat. When the body begins to sweat at lower elevations of body temperature, thermal balance can be achieved sooner.
More dilute sweat. If you’ve ever noticed your skin feeling salty after exercise, it is because sodium chloride (NaCl) gets released along with water through the sweat glands. NaCl is needed for the maintenance of extracellular fluid volume (i.e., hydration). Training in the heat allows the body to better conserve NaCl while still increasing sweat production. The less NaCl excreted in sweat and in urine, the more prolonged the hydration.
By day 14 of heat exposure, most of the changes caused by heat acclimatization are complete. These changes include a lower core temperature at the onset of sweating; an increase in the use of radiation and convection as additional mechanisms to evaporation for heat loss; an overall increase in plasma volume; reductions in heart rate (at specific workloads), core temperature, and skin temperature; a decrease in oxygen consumption (at specific workloads); and an improvement in exercise economy (i.e., the amount of exercise performed per one unit of oxygen consumed).
It is important to note, however, that adaptations to heat are specific, similar to how adaptations to weight training are specific. If you are training in an environment that is primarily hot and humid, then the benefits to heat acclimatization will only be experienced in hot, humid environments. If you are training in an environment that is primarily hot and dry, then the benefits will only be experienced in dry heat. (If you are training at The Spot Athletics where we experience both types of heat on any given day, then you are getting the best of both worlds).
Although these benefits are great, you still must be cognizant of the dangers of training in the heat when you do not properly prepare. Like I previously stated, these benefits to heat acclimatization occur gradually; and, even with the benefits, heat will still cause a significant impact on performance and body regulation due to its natural effect of increasing the temperature. Keep yourself safe while training by choosing clothing that allows for sweat to dissipate, and having plenty of fluids on-hand to replace the fluid that was lost.
During exercise, metabolism plays the largest role in increasing body temperature, while evaporation via sweating is the main method for decreasing body temperature. As we move, our body is constantly working to maintain a thermal balance, where the amount of heat produced is equal to the amount of heat lost. Thermal balance is not only affected by the temperature of the environment, but also by the clothes that we wear. If we do not wear clothing that allows sweat to dissipate through it, then the partial pressure of water in the body increases. This increase consequently decreases the evaporation of sweat due to the water being unable to break through the skin, which leads to the risk of rising skin and internal temperatures. The type of clothing worn for training does impact your ability to perform, so it is important that you consider what to wear for hot training days.
Water is the greatest regulator of temperature in the body. The amount of body water decreases during exercise as sweat increases, and it has been found that fluid loss equal to a reduction in 1-2% of body weight causes a decline in performance. Within your body’s water is NaCl, which is an electrolyte that works to maintain the body’s energy, and plays a major role in neural transmission. Without properly functioning neural pathways, the brain would not be able to send signals to muscles for contraction, which includes your heart muscle. Although it is difficult to accurately measure fluid loss during exercise, you must always have water (at the very least) and some form of electrolyte to replace fluid loss and maintain hydration. Typical recommended consumption of fluids following exercise is 16-20 fl oz. (2-2.5 cups) of fluid per pound of body weight lost.
As you continue to train in your non-air conditioned gym, you will notice that tolerating the heat becomes easier. The wall of heat that hits you as soon as you open the door into the facility won’t hit you as hard as it used to. You may tell yourself that it is because it isn’t so bad outside, but it is actually because your body has become adapted to the heat. So, with all of that being said, if you were to remember JUST ONE THING from this blog post…
“You will be alright!”
Fleck, SJ, and Kraemer, W. Designing Resistance Training Programs. 4th ed. Champaign, IL: Human Kinetics, 2014.
Ah, the great Pilates vs yoga debate. If you’ve ever wondered what the key differences are between the two, and which one is ‘better’ (read: more suitable) for you… wonder no more. We asked Gaby Noble, a leading Pilates expert and founder of award-winning studio, Exhale Pilates London, who has taught everyone from Harry Styles to pro footballers, to explain.
Why do people often group Yoga and Pilates together?
Both are low impact, low intensity and have elements of stretching and breathing in them, as well as falling under the “holistic” category of exercise. “Yoga is more about spirituality and breath, whereas Pilates focuses on mindful movement and strength,” says Gaby. “They both incorporate the powerful combination of body, mind and soul though.” There’s been a rise in people attending both types of class over the last few years, but, Gaby warns, in an overcrowded market place, some studios and brands are trying to make themselves stand out by moving away from the “true and traditional benefits” that yoga and Pilates individually offer. “It’s another reason why people can feel the lines blur and tend to group Yoga and Pilates together.”
What’s the difference between Pilates and Yoga?
We’ve touched upon both classes using breathing throughout, but yoga typically tends to focus on it more than Pilates. In yoga, breath work is used to promote relaxation and hold a pose, whereas in Pilates it’s used to provide the muscles with more energy to exercise effectively.
In terms of what you’ll actually be getting up to in class: most Pilates moves start from lying down, so as not to put pressure on the joints, whereas Yoga generally starts standing. “It’s important that whatever exercise regime you do, you teach and train the body to come from a strong centre, something that we refer to as ‘powerhouse’.” In yoga, poses are often held for longer periods of time, some up to several minutes a go (depending on which type of yoga you’re doing). “Both Pilates and Yoga are used to help support back issues by strengthening the back muscles and work on balance,” says Gaby. “However, Yoga can actually make problems worse if the person doesn’t use their core in each pose. Whereas in Pilates, the main aim is to strengthen these core muscles and all movement must come from the centre, whether you’re lying, standing or sitting.”
MENTAL HEALTH BENEFITS
With both practices focusing on mind and body connection, both Yoga and Pilates can help with anxiety and depression by slowing everything down and helping you to be more mindful of self-care and alignment. You don’t always have to be hitting it hard to get some incredible physical and mental results.
Both Pilates and Yoga can be performed on a mat with additional props, however, the original Pilates method incorporates many different machines. “There are many pieces of kit that Joseph Pilates devised to help his clients support their balance of strength and flexibility – these included the barrel, chairs, foot corrector and a whole heap of other incredible contraptions,” says Gaby. In yoga, props include a block (to help you with reaching or holding certain poses) or straps, to get that stretch to go seriously deep.
OZGUR DONMAZGetty Images
“Pilates is not a spiritual pursuit like yoga is. Yoga uses the body to connect with the mind and inner self, whereas Pilates uses mindfulness to connect to the inner workings of the body,” Gaby explains. Noted.
How do you know if Yoga or Pilates is best for you?
It depends on what your goals are. Pilates is generally a safer option if you’re prone to injury or are looking for something more strength-based. “People who are more logical tend to like Pilates and creative people like Yoga, as Yoga gives you more freedom,” notes Gaby. “A client once said to me that no one tells you to empty your brain in Pilates, you have to think! Unlike yoga which often has meditation weaved throughout.” Pilates is more fitness-based than Yoga, although the latter is still a full body workout.
Which classes will burn the most calories?
Hot classes will burn more calories (be it Yoga or Pilates), and of these, the more dynamic (meaning not a beginners or restorative class) will torch the most. You could burn up to 800 calories in a class.
Gaby Noble is a leading Pilates expert, teacher and educator. To book a session with her, visit Exhale Pilates London.
Jennifer Savin Features Writer Jennifer Savin is Cosmopolitan UK’s Features Writer, specialising in investigative reports, health and relationships, alongside writing the odd entertainment or lifestyle story.
Find out how many calories you burn for Pilates. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. Use the calories burned calculator below to see how many calories you burned during your workout.
You’ll need to burn 3,500 calories to burn a single pound of fat. winsor pilates isn’t a major calorie burner so if you want to lose weight, consider adding calorie burning workouts like running or cycling to your fitness regimen.
Yoga and pilates explained :: What’s best for you and. – What the difference is between yoga and pilates, what’s best for you and how to burn up to 800 calories a class. Whether you’re looking to tone, build strength or burn 800 calories in one go, there’s probably a class for you..
Are Pilates Rings Worth It? How Hard Is Pilates? · How to Choose a Pilates Mat. Pilates is a type of exercise that can improve your health by increasing your body’s flexibility. It requires little equipment to do and can be performed at home, in a gym, or a studio. Workout mats specifically made for Pilates are available and they come in different sizes and thicknesses.Where To Learn Pilates? RELATED: 5 Stressed-Out Zodiac Signs Who Need To Learn How To Relax Being able to take get away. Go somewhere you can find your balance again when you need a break. Yoga, meditation, and Pilates.
High Intensity Interval Training is one of the fastest ways to burn fat and create long, lean muscle mass: 20 minutes of HIIT burns as many calories as 45 minutes of running on the treadmill. Inferno Hot Pilates is performed in a room heated to 90-95 Fahrenheit with about 40% humidity.
Inferno Hot Pilates – 9130 W Russell Rd Suite 110, Las Vegas, Nevada 89148 – Rated 5 based on 194 Reviews “That was the best class ever! It was.
Is Pilates Enough? I have talked to many people who say they don’t like Pilates because it is not hard enough! It is as challenging as you make it. The key, for me anyway, is to focus as intently as possible on the muscles I am using. I agree, you don’t grow obvious muscles from doing Pilates.
Inferno Hot Pilates. Some Like It Hot Yoga and Wellness. I am beyond excited to bring the Inferno Hot Pilates class to all of you at Some Like It Hot!! This challenging full body, low impact, fat burning, high intensity workout is performed on a yoga mat & towel in a room heated to 95 degrees and 40% humidity.
Flames leapt up to sixth floor of buildings. It was a huge inferno,’ said a Reuters witness. ‘I became too baffled by seeing streams of dead and injured being pulled out of the burned down dormitories.
Hot yoga. Hot Pilates. Heated dance cardio. Warm Spin studios. Everywhere you turn, there’s a boutique studio fitness class turning up the.
Calories Burned From Pilates – myfitnesspal.com – Learn how many calories you burn from Pilates. find calories burned from hundreds of activities in MyFitnessPal.com’s exercise database.
Residents are slowly rebuilding the seaside town that was left devastated after a fast-moving bushfire ripped through dozens of homes and businesses. Up to 69 properties in Tathra, east of Bega on the.
Ever since Lady Gaga replaced her personal trainer for her own SoulCycle bike and we started shopping at Bandier instead of Lululemon, there’s been a shift in the world of working out. Boutique fitness is trendier than ever, and betches across the world are drinking the organic sugar-free Kool-Aid. I mean, there’s a Barry’s Bootcamp open in Milan, so you know this shit has gone global. Workout classes are the new jog in the park, but are they really worth the price tag? We’ve been dying to know how many calories we actually burn in these classes, so we did some digging and the results are in. Keep in mind that everyone’s bodies are different so it’s hard to give you a straightforward number, here’s how many calories you (approximately) burn in your go-to classes:
Spin classes have surprisingly been around for decades, but they didn’t really get big until SoulCycle developed a cult following the size of China’s population and was then followed by Flywheel, Peloton, Swerve, and a few other wannabes. A lot of these studios tell people they can burn up to 1,000 calories in a class, but that’s ambitious, even if you’re like, really pretty athletic. If you’re working as hard as the teacher is telling you to work, you’re probably burning around 500 calories in a 45-minute class. This obviously varies depending on the person, the class, and how much effort you’re putting in, but just think logically. Like, if I’m drenched and crippled by the end of a spin class, I know I burned a shit ton of calories. I mean, It’s like I have ESPN or something. Can I take all these free bananas now?
2. Circuit Training & HIIT
Circuit-style classes are becoming more and more popular recently, and it’s not just because girls have realized they’ll look good if they step off the treadmill and start lifting some weights. HIIT classes are short and effective, because the class is scientifically built to make you work in short, intense intervals that are meant to spike your heart rate and keep your body burning calories for a day after the workout. The scientific term for it is called EPOC, and the results are dope. So, even if you’re only burning like, 300-400 calories in a 40-minute HIIT class, your body is put in a calorie-burning mode, which can last up to 36 hours, depending on how hard you worked. Thank you, science.
3. Barre & Pilates
Barre and pilates classes are obv different in many ways, but they’re both focused on muscle toning and pulsing movements, so we’re grouping them together for convenience reasons. Basically, whether you’re on a pilates reformer or doing pulsing squats with a bouncy ball in between your legs, you’re doing resistance training, which means you’re damaging your muscles in class. Afterwards, the muscle fibers repair themselves, which makes your muscles grow and your body get toned AF. So, these classes usually burn only 200-300 calories, but the point of them is to spike your metabolic rate and strengthen your muscles, so don’t freak out if you’re not soaked and exhausted by the end of class—you’re getting more long-term results that are not just about the amount of calories you burn in class.
Boxing has had a trendy revival lately, so we’ve been dying to know what’s so damn life-changing about these classes. Gotham Gym and The Dogpound have always been packed with celebs like Gigi Hadid, Shay Mitchell, and Karlie Kloss, but now new studios like Rumble and Shadowbox are taking over the NYC fitness scene, and it’s not just because the trainers literally look like the strong versions of Victoria’s Secret models. Boutique boxing studios incorporate traditional boxing drills in their classes, but they also usually have HIIT and strength training segments built into the class. With the cardio of boxing and the effects of weightlifting combined, these classes can burn anywhere from 500-800 calories. It’s also a cheaper form of therapy if you’re particularly angry at the moment. Just saying.
5. Hot Yoga
We know there are a lot of different types of yoga classes out there, but we can’t sit here and dissect the caloric differences between Vinyasa, Bikram, and Ashtanga (pretty sure that’s the name of a bomb sushi restaurant, though). We’re talking about hot yoga because people tend to think they’re burning a million calories due to the yoga poses being done at such a high temperature. While it’s true that hot yoga classes take place in rooms set at over 100 degrees, the extra heat just makes your body lose extra water, not fat. If you’re taking a rigorous yoga class, you could technically burn up to 400 calories, but most probably clock in at around 200. Basically, the “hot” part doesn’t mean more calories burned, it just means one more day that you can’t rely on dry shampoo again. Kind of a bummer.
6. Dance Cardio
Although Zumba hit its peak in 2009 and pretty much died since then, there are a lot of types of dance-based workouts that burn a ton of calories. Again, everyone’s bodies are so different, but if you’re really jumping around and kicking your legs in the air for an hour straight, you can probably burn up to 500-600 calories. 305Fitness in NYC claims you’ll burn 800 in a class, but that’s probably a stretch, unless you’re that annoying person in the front row who does the absolute most the entire time (you know the one). Most dance cardio classes take breaks and have active rest periods, so it’s obviously not as intense as spin or boxing. But then again, a workout is a workout, so if you’d rather dance than peddle on a bike until your quads feel like they’re literally on fire, we totally get it. Do the dance class.
Say Yes to the Betch
And it makes you feel goooooood.
How would you like to strengthen your core muscles so that you can easily lift up your up kids or carry your groceries? How about keeping your body feeling young, healthy, and strong? Would you like that?
With Hot Pilates, you will tap into that core strength. After one week you will notice the difference. The way you feel, the way you look, and all those compliments…
And that is just scraping the surface…The question is… Are you ready for the change? Are you ready to get fit? Are you ready to feel inspired? Are you ready to BURN the past, TRANSFORM your life, and LOVE your future? Can you envision your new body… now…
What is Hot Pilates?
Hot Pilates is a training system which combines Pilates principles with high intensity interval training and is performed in a room heated to 95 degrees Fahrenheit and 40% humidity.
Why would you do Hot Pilates?
Hot Pilates creates long lean muscle mass, burns fat, and increases fitness levels. It creates a stronger core, improves circulation, and increases flexibility. It is performed on a yoga mat making it zero impact, protecting your joints and muscles from the pounding of other exercises like running and jumping.
How does it work?
Hot Pilates combines cardio and muscle toning in a heated room. The high intensity interval training keeps your heart rate up, helping you burn fat. The Pilates principles sculpt you body, creating long lean muscle mass. The heat loosens up the muscles quickly, and the humidity makes you sweat — elevating your heart rate, boosting metabolism, and promoting detoxification.
How do I get started?
All you have to bring is 1) a yoga mat, 2) a towel, and 3) a large water. We offer introductory rate for new students who want to try it out and monthly memberships who wish to make Hot Pilates their regular practice.
Are Hot Yoga and Fitness Classes Really Better?
While hot yoga has been around for a while, the fitness trend of heated classes seems to be picking up. Hot workouts laud benefits like increased flexibility, more calories burned, weight loss, and detoxification. And while we know that these classes certainly make us sweat more, is the torture really worth it?
Proponents of heated classes argue that the environment serves up a slew of positives: “The heated room intensifies any practice, and I found it to be a perfect accelerator for Pilates,” says Shannon Nadj, founder of Hot Pilates, LA’s first heated Pilates studio. “The heat speeds up your heart rate, intensifies the workout, and makes it more challenging. It also ensures that you warm your body faster,” she explains.
Aside from the physical benefits, the mental connection you develop to your body during a heated class is also different from non-heated classes, says yogi Loren Bassett, whose popular Hot Power Yoga classes at Pure Yoga in NYC are always packed. (See Is Hot Yoga Safe To Practice?) “The discipline, the pushing through when you are uncomfortable, and finding comfort in discomfort-if you can overcome that, then you can translate that to your life off the mat. When the body gets stronger, the mind goes along for the ride.”
Heated classes are not for everyone though. “Individuals who do not respond well to working out in hot conditions or individuals with underlying heart issues should be careful. It’s important to acclimate slowly and to always stay hydrated. Understand your own limitations,” says Marni Sumbal M.S., R.D, an exercise physiologist who has worked with athletes when they are heat training. (Avoid dehydration with The Art of Hydration During a Hot Fitness Class.)
Heat training, while still emerging in boutique fitness, has long been used by athletes when preparing for hotter race environments than they are used to. Because they’re already acclimated to hotter temps on race day, they start to sweat sooner to cool down and will lose less sodium in their sweat, reducing the risk of dehydration. You won’t necessarily burn more calories or speed up weight loss just by working out in the heat though, says Sumbal. When the body gets hot, the heart does pump more blood to help cool the body, but the slight increase in heart rate doesn’t have the same effect as running short intervals on the treadmill, explains Sumbal.
In fact, a 2013 study from the American Council on Exercise monitored the heart rate, rate of perceived exertion, and core temperature of a group of people doing a yoga class at 70 degrees, then the same class a day later at 92 degrees, and found that heart rate and core temperature of all participants were about the same during both classes. Researchers also noted that at temperatures of 95 degrees or more, results could differ. Overall, they found that hot yoga was just as safe as regular yoga-and while participants heart rates were similar during both classes, most participants rated the hot class as more difficult.
The bottom line: If hot classes are part of your routine, you can safely keep doing them. Just not digging it, don’t sweat it.
- By Sara Angle
We are proud to present the newest workout trend HIIT HOT Pilates at our studio.
We have plenty of class times to fit your busy schedule.
What is HIIT HOT Pilates?
This 60 minute workout is performed on a yoga mat & towel in a room heated to 95 degrees and 40% humidity with energetic music. Hot Pilates is a full-body workout using Pilates principles. There is no impact – protecting your joints and muscles from the pounding of other exercises like running and jumping – so it is safe practice for ALL fitness levels of students. This low-impact class will strengthen your whole body safely, and keep your heart rate up while helping you burn fat, build long lean muscles, boost your metabolism and promote detoxification!
With fun and motivational music, 60 minutes will fly by! Within a few classes you will see the benefits such as weight loss, a stronger core, increased strength, and less stress. Inferno Hot Pilates is included with your membership and is the perfect compliment to Bikram Yoga!
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- If you have any auto pay package – it’s a part of the package
- Regular single class is $17
Ready to dive into the world of hot yoga? Read on to learn about the different types of classes available in Singapore.
Yoga has become mainstream, thanks to its health and wellness benefits. And when you throw in a heated room, you’ll be getting a harder workout, way more sweat and a happier smile. But it can be difficult to choose the right class from so many available options. Hopefully, this list will help make it easier for you to decide.
(Also read: Which Yoga Style Is Best For You?)
This 60-minute class consists 26 standard postures performed in a room heated to 35 degrees celsius. As you ease into the sequence, your body will go from pose to pose without stress. This is a class that builds discipline and clarity.
Where: Yoga Lab, 3 locations across Singapore
For more info: Visit www.yogalab.com or call 9833 5043 (East Coast)
(Also read: 10 Pretty Yoga Mats That Will Motivate You To Work Out)
Looking to take it up a notch? You might be thinking of Bikram yoga, where the 26 poses are done for an hour and a half. But we’re talking Hot 31, where an additional five poses are introduced. It’s definitely not for the faint hearted.
Where: Pure Yoga, 5 locations across Singapore
For more info: Visit www.pure-yoga.com or call 67338863 (Ngee Ann City)
In essence, hot yoga refers to any form of yoga done in a heated room. The difficulty level of each class is set based on the participants for the day – modifications to postures are also given for those new to the practice.
Where: Yoga Movement, 6 locations across Singapore
For more info: Visit www.yogamovement.com or call 6534 4670 (Carpenter Street)
Great for advanced yogis, hot vinyasa is a workout for the body and the mind. As you flow from pose to pose for 60 minutes, you are encouraged to stay mindfully connected with your breath. Teachers may incorporate ujjayi breathing, which is said to bring a host of health benefits including increasing qi flow and regulating blood pressure.
Where: Virgin Active, 5 locations across Singapore
For more info: Visit www.virginactive.com.sg or call 6908 7878 (Raffles Place)
(Also read: This Breathing Exercise Could Help You Live Longer)
The adage “no pain, no gain” is most apt for this class. Feel the burn as you power through the postures that work your tummy, butt, and thighs. The heat also makes your heart race faster too so beginners should take it easy.
Where: Platinum Yoga, 5 locations across Singapore
For more info: Visit www.platinumyoga.com or call 6837 0234 (Suntec City Mall)
Shape team trying infrared yoga
For a session that’s less hot and stuffy, try infrared yoga. The room is heated by panels that emit infrared radiation, which is said to confer benefits such as improved endurance, hasten post-workout recovery, reduce muscle aches and even improve the complexion. As infrared heats up objects (rather than air), the room feels cooler than typical hot yoga studios.
Where: Jal Yoga, 2 studios across Singapore
For more info: Visit www.jalyoga.com.sg or call 6732 1483 (Bukit Timah)
(Also read: We Did Yoga with The Cleanest Indoor Air in Philips’ Office to Celebrate World Yoga Day)
If you want something easy on the body, you can do meditation. It’s definitely not easy on the mind though. First-time practitioners will find their thoughts wandering all the time. With practice, you will find calmness in the heat and through your breath work.
Where: Lava Yoga, 112 Katong Mall, 112 East Coast Road, #02-19/20, Singapore 428802
For more info: Visit www.lava-yoga-global.com or call 6636 1562
For a light workout, twist classes are great. They relieve the spine of pain caused by compression and help the body release tension. Plus, you will working through binds and forward bends to improve balance and flexibility. Binding during twists can also help with tightness in the shoulders.
Where: Real Yoga, 4 locations across Singapore
For more info: Visit www.realyoga.com.sg or call 6734 2853 (Centrepoint)
Even those who feel “stiff” will be able to enjoy a deeper bend from this class, as the heat warms up your body in double quick time. Wheels, bridges and other back bending variations will help balance out and counter the ill effects of poor posture and long hours on your office chair.
Where: Shiva Yoga, 159B Rochor Road, Level 3, Bugis Village, Singapore 188434
For more info: Visit www.shivayoga.com.sg or call 6336 2060
(Also read: Best Yoga Backbends to Open Your Heart)
While this doesn’t get your heart racing, you will be challenged with some splits and twists. The heat, however, will help you get into poses more easily.
For a basic introduction not to hot yoga, but the hot yoga room, try a stretch class. It will not be strenuous or scary since the poses are common stretches. You might be challenged with some splits or twists, but usually, the heat helps you to get into tougher poses with ease. This calming practice builds flexibility and muscle endurance.
Where: Real Yoga, 4 locations across Singapore
For more info: Visit www.realyoga.com.sg or call 6734 2853 (Centrepoint)
(Also read: 10 Amazing Yoga Retreats to Add to Your Bucket List)
Yoga Classes Singapore – Price Guide to 30+ Yoga Studios (2019)
Mats and towels: Check if you’re required to bring your own mats and towels. If these are available on-site, you want to know if they’re free or for rent. Generally, gyms and big chains will provide free mats and towels. At boutique studios, you might be expected to bring your own.
Shower facilities: These are generally available at the big chains and gyms, but not always at boutique studios, so ask in advance. If you’re doing hot yoga, you’ll definitely need to take a shower.
Other facilities: More and more studios now have on-site cafes and perks, which make going for yoga more of a lifestyle activity. Some also organise events and social programmes for members.
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Hatha yoga, hot yoga, vinyasa yoga… Which yoga style should you choose?
If we’re going to be pedantic about it, yoga is a set of practices which came from India. And by practices, we don’t just mean twisting yourself into pretzel-like postures.
In addition to asana, which are the physical postures we’re most used to associating with yoga, yogic practices also include cleansing exercises to ensure parts of your body are free of impurities, as well as breath control exercises called pranayama. There are other yogic practices, such as rules of conduct and diet, that are generally not taught at schools.
Does that sound very distant from the beer yoga, laughing yoga and other novelty variants we’ve become accustomed to hearing about? Well, yes. The vast majority of styles we see today have been Western adaptations (or adaptations that were made when Indian teachers left for the West) of the traditional ways of practising it.
For instance, Bikram Yoga, the original “hot yoga”, in which practitioners do a series of poses in a heated room, was started no doubt by an Indian teacher, but only when he emigrated to the United States and created the system to appeal to an American audience.
Before you choose a studio or school, you need to first understand what style you’re interested in practising. Not sure? Dip your toes into the waters of a few styles by attending trial classes.
Here are some of the most common styles of yoga in Singapore.
IntermediateAcroyogaAerial YogaKundalini YogaIyengar YogaGentleHatha YogaYin YogaPrenatal YogaIntenseBikram YogaHot YogaVinyasa YogaAshtanga Yoga
Hatha yoga:A sequence of postures executed at a relaxed pace. Depending on the teacher these can be done in a chain or with periods of rest in between.
Bikram yoga: The original hot yoga. A sequence of 26 fixed postures done in a heated room.
Hot yoga: A sequence of postures done in a heated room. However, the sequence of postures can be of any type – it doesn’t have to follow the Bikram sequence.
Ashtanga yoga: Physically demanding and vigorous series of postures. Gives an aerobic workout, so prepare to be sweating by the end of your session.
Vinyasa yoga: A dynamic and vigorous sequence of exercises practised in a chain, similar to Ashtanga yoga.
Yin yoga: Poses are held for a long time to deeply stretch the muscles and ligaments.
Iyengar yoga: Poses are held for a long time, and props like straps and blocks are used to help practitioners go deeper into a pose.
Kundalini yoga: Originally, the traditional form of this style involved lots of meditation, pranayama and chanting aimed at arousing the life force at the base of the spine. Modern forms can look very different and have a stronger emphasis on postures, but are generally not very physically demanding.
Acro yoga: As the name suggests, it’s a yoga and acrobatics hybrid. It’s a form of partner yoga, meaning you do poses while lifting or being lifted by a partner.
Aerial yoga: You execute postures while suspended from the ceiling on a sash.
Prenatal yoga: As the same suggests, it’s a gentle yoga variant for pregnant women.
Ultimately, the choice of a yoga school is a very personal one, and you’ve got to ask yourself what you want to get out of your practice.
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Do you practice yoga? Share your recommendations in the comments!
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