“Call me biased, but I’m absolutely obsessed with Hot Pilates,” says Chelsea Stewart, founder of HAVN Hot Pilates in Denver. “It’s truly an experience for the mind, body and soul.”
What is Hot Pilates?
Hot Pilates is Pilates exercise performed in a hot environment. While the temperature and heat type (from infrared to standard heaters) vary, the general idea is the same. It can be mat Pilates or Pilates done on a machine.
Adding calories to any exercise will make it more strenuous. But practitioners say the slow and controlled nature of Pilates exercises inherently requires a high level of concentration, and the mental and physical intensity becomes even more intense when practiced in hot weather.
“Heat magnifies everything,” says Angela Parretta, CEO and founder of Drenched, a Pilates studio in Newport Beach. “You’ll become more aware of your body, movement and breathing. It also takes mental concentration to another level – because it’s challenging and you have to really engage. It also enhances cardiovascular function – you’ll feel Increased heart rate without the need for high-intensity exercise.
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Heat may also alter the emotional or spiritual experience of a class, including, almost inevitably, mindfulness.
“Entering a hot studio with a significantly different temperature feels like entering another dimension away from the outside world.” – Lara Rasmussen
“Infrared heat can instantly bring a sense of calm to the mind and body,” says Lara Rasmussen, founder and owner of Hot Bones Yoga and Pilates Studio. “Enter a heat where the temperature is significantly different. The studio feels like entering another dimension away from the outside world. The heat makes Pilates exercises more challenging, which allows one to focus on the present moment without leaving any room for the mind to wander off-topic and think about the session. daily activities that will take place next.
Mind, Body and Spirit – Increased intensity of Pilates exercise may be beneficial. However, there are some pitfalls to be aware of. If you’re considering trying the popular Pilates exercise, here’s what you need to know.
How does heat affect your body during exercise?
When your body is hot, it must exert energy to cool itself down. Exercising in hot weather can make cooling down more difficult because you’ve already expended energy during exercise.
“Heat makes your body work harder to regulate internal temperature, which increases your heart rate and increases cardiovascular demand,” says NASM senior trainer Mallory Fox, who has a doctorate in health sciences. “This can lead to greater [energy expenditure] Compared to exercising in a cooler environment.
Essentially, your heart beats harder during exercise and cooling down. Speaking of these cooling processes, you may also find that you sweat more, which is your body’s way of cooling itself. This means you lose more water than you would if you worked hard in a neutral environment.
Heat also increases blood flow, which can make you more flexible and may affect how you stretch and move during activity.
“The muscles become more pliable, reducing stiffness and increasing flexibility, which may allow for a greater range of motion during exercise,” Fox said.
Benefits of Hot Pilates
Some features of Pilates are affected by heat. Pilates requires near-constant core engagement as well as flexibility and flexibility. It’s also generally not a cardio-focused or sweaty exercise. This all changes in the heat.
Your cardiovascular system will work harder
Your heart may beat differently than during a non-heated Pilates class.
“When you add heat to a course, you now add a completely different element: endurance,” Stewart said. “Calories can help you build and improve cardiovascular fitness by raising your heart rate without having to engage in high-intensity, rigorous exercise.”
Your breathing will be twice as effective
Transverse abdominal breathing is key to core strength in Pilates, but it can be harder to maintain in hot weather.
“Pilates requires attention to breathing, and heat increases the demands on the respiratory system,” says Fox. “Managing breathing in a heated room may require more effort, so it’s important to maintain focus on breathing patterns to prevent fatigue.”
you will be sweating profusely
If you’re used to looking fresh as a daisy during non-heated Pilates classes, be warned: During heated Pilates, your sweat glands work overtime to cool your skin.
According to Piedmont Healthcare, sweating has several benefits, including giving your skin a healthy glow from the inside out.
You’ll work harder on your mental-muscular connection
Feeling a little empty on a hot day? Your body is being affected by temporary weather conditions. This makes it more difficult to mobilize muscles during Pilates.
“Pilates emphasizes mind-body movement, which can provide the opportunity to slow down and focus on controlled movement, breathing and core strength,” says Fox. “This mental and physical focus can make training in a hot room a unique experience compared to other heat modalities like hot aerobics or boot camp classes. Pilates is breath-centered, low-impact, It may feel more intense in the heat because these exercises require deep muscle engagement and precise form.
Stewart believed that concentration had both physical and mental benefits.
“It forces you to breathe, slow down, and focus on true muscle engagement, resulting in less-than-complete wear and tear during a rigorous, high-intensity workout,” says Stewart.
You’ll enjoy greater flexibility and range of motion
Your leg circles and hip extensions may feel a little different due to the added heat.
“When you add heat to a Pilates class, you allow your muscles to relax and become more flexible and faster to avoid injury,” says Stewart. “The heat helps relax your joints and muscles, thereby increasing your range of motion and flexibility without overstretching or injury.”
Risks and Considerations
As exertion increases, extra caution is required. Professionals suggest you need to keep the following in mind to safely get the most out of the popular Pilates exercise.
Hydrates and fuels
Because you sweat more, you may become dehydrated faster than you think. Make sure to sip water throughout class. You also need to eat something about an hour before class so you have enough energy to burn off, Stewart suggests. Rasmussen’s studio even offers bone broth to help replenish lost electrolytes.
“To get the most out of popular Pilates, you have to consider recovery as important as the exercise itself,” says Rasmussen. “During an intense 60-minute Pilates class, the body [expends a lot of energy] And excessive precipitation leads to dehydration and loss of nutrients. For effective recovery, you must immediately replenish your body with electrolytes, amino acids, vitamins, and nutrients.
Wear appropriate clothing
Sweat-wicking clothing and non-slip socks can make the experience more comfortable, safer and prevent slips. You’ll also want to wear a tighter top so your shirt doesn’t fall into your eyes while doing the spear plank.
Beware of overstretching
If you go too deep into all the bending, folding, and twisting movements you do in Pilates, you’ll risk injuring your muscles or joints.
“Overstretching can also be a risk because your muscles are already warmed up,” Paretta says. “Make sure you stay in control and don’t push yourself too far beyond your limits.”
Austin Martinez, MS, CSCS, ATC, vice president of training and experience at StretchLab, previously told Well+Good that some common signs that you may be pushing too hard include holding your breath, squirming, nerve pain, or sharp muscle pain.
When in doubt, come back to your breath
Because breathing helps you engage your muscles, focus your mind, and carry oxygen and nutrients throughout your body during Pilates, if you feel lost or overwhelmed, retrain your attention to your breathing.
“Focus on your breathing,” Paretta says. “This is your best tool for staying calm and focused on a hot day. Breath control can really change your experience.
Listen to your body and pull back when needed
“High temperatures can increase your heart rate and perceived exertion, which may lead some people to push themselves too hard without realizing it,” Fox says. “If you start to feel dizzy, light-headed, or overtired, listen to your body. It’s important to speak up and take breaks, and seek help when you need it – “No pain, no gain” is not always the best mantra for your well-being.
