Autumn has arrived, but that doesn’t prevent fitness enthusiasts want the heat back – at least in the studio. Regardless of external temperature, heated yoga, pilates or spinning classes are attracting those eager to sweat. These heated classes are everywhere, with temperatures in studios ranging from pleasant 29.4 ° C to more than 37.8 ° C.
There may be something undeniably satisfactory to sweat a lot, observe the drops run down the skin and come out with a red glow on your face. But does this exercise trend lead to better results?
Are there really health benefits?
In addition to the immediate factor of well-being, heated exercises may have some positive physical and mental benefits.
These workouts increase blood flow and heat muscle tissue, which can improve flexibility, according to Dominic King, a Cleveland Clinic sports medicine doctor. In addition to reducing stiffness and potentially preventing injuries, high temperature slightly increases cardiovascular demand, possibly burning more calories than a standard workout at normal temperature.
However, the heat alone does not guarantee better fitness results. Consistency, technique and general effort are still important. “Heated workouts add intensity, but increasing thermostat does not automatically increase their fitness gains – Sue intelligently, not just profusely,” said King.
You can also get a small mental impulse of heat -related endorphin release, which King said it could offer short -term relaxation similar to the effects of sitting on a sauna.
But despite its popularity, heating training is not a definitive solution for health or fitness.
In fact, exercising at higher temperatures can reduce the intensity of exercise, according to S. Tony Wolf, assistant professor at the Department of Kinesiology at the University of Georgia. He added that higher temperatures may increase physiological tension, which could decrease quality and any smaller benefits of heated exercise.
“Regular exercise routines and conscious movement in comfortable environments can offer comparable and more sustainable health benefits,” King said.
How to stay well during the heat exercise
If you already love hot classes or are curious to try one, your safety must come first. High temperatures may increase the risk of dehydration, heat exhaustion, insolation and fainting or aggravate underlying heart, breathing or kidney problems, King said.
Before going to class, it is essential to stay hydrated. About two to three hours before a class, King recommends drinking 470 to 590 ml of water, plus 240 ml about 30 minutes earlier.
Once the training is over, replenish its liquids with 470 to 710 ml of water, ideally with some form of electrolytes – sodium, potassium and magnesium – to replace the minerals lost by extreme sweat.
During class, be aware of the warning signs that your body is having difficulty dealing with heat, such as dizziness, nausea, confusion, accelerated heartbeat or fatigue, Wolf said. Also, if you have severe or unusual chest pain, joints or muscles, stop immediately and seek medical advice to discard any underlying conditions before returning to intense training, King said.
Who should avoid warm workouts?
Although young and healthy adults can usually deal with heat, some people should proceed with caution – or avoid these workouts completely.
Older adults and individuals with cardiovascular disease should consult their doctor before trying to warm training as additional heart tension can be dangerous, Wolf said. Pregnant women, especially in the first trimester, are at risk of overheating, which may affect fetal development, and should avoid these classes.
Anyone who manages chronic health conditions, including high blood pressure, diabetes or asthma, should also be aware of the risks.
“Just because it’s popular, it doesn’t mean it’s suitable for everyone,” said King. “Fitness should improve your health, never compromise it.”
This content was originally published in hot yoga and more: the pros and cons of high temperature training on the CNN Brazil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
