When we think about fitness, the idea of “working out in a heated room” is becoming increasingly popular, similar to the trend of adding extra touches to our favorite dishes. Hot Pilates, a practice that has evolved from its traditional yoga roots, is now taking the fitness world by storm, with studios popping up in cities like Los Angeles, Denver, and Detroit.
Chelsea Stewart, the founder of HAVN Hot Pilates in Denver, expresses her enthusiasm for this workout. “I am absolutely obsessed with hot Pilates,” she shares. “It is truly a mind, body, and soul experience.”
What is Hot Pilates?
Hot Pilates involves performing Pilates exercises in a heated environment. Although the temperature and type of heat can vary from infrared to standard heaters, the core philosophy remains the same. This workout can be executed either on a mat or using Pilates machines.
The addition of heat intensifies the workout, making it mentally and physically challenging. Practitioners report greater awareness of their body movements and breathing, adding a new layer of focus. Angela Parretta, CEO and founder of the heated Pilates studio Drenched, explains, “You’re more aware of your body, your movements, and your breath. The warmth encourages deeper stretches, and you’ll feel your muscles activate more quickly.”
Parretta also notes that the heat can potentially enhance emotional and spiritual experiences during class. “Entering a hot studio feels like entering another dimension away from the outside world,” she says.
How Does Heat Affect Your Body During a Workout?
When exercising in heat, your body must exert energy to cool itself down, making the workout feel more strenuous. Mallory Fox, an NASM master trainer, explains that heat raises your heart rate and increases cardiovascular demand, leading to greater energy expenditure.
As you sweat more in hot Pilates, your body loses water faster than it would in a cooler environment. Increased blood flow contributes to enhanced flexibility, allowing for a deeper range of motion during workouts. Fox highlights that “Muscles become more pliable, reducing stiffness and enhancing flexibility.”
Hot Pilates Benefits
Hot Pilates alters several traditional aspects of Pilates, enhancing core engagement, mobility, and flexibility. Unlike regular Pilates, the heat adds a cardiovascular element, requiring practitioners to work harder.
Cardiovascular Endurance
Adding heat significantly impacts your cardiovascular system, pushing your heart rate higher than in typical Pilates sessions. Stewart notes that it helps improve cardiovascular health without the need for high-impact exercises.
Enhanced Breathing
In a heated room, managing your breath becomes even more crucial. According to Fox, mindful breathing may become more challenging, requiring increased focus to avoid fatigue.
Increased Sweating
Be prepared to sweat like never before. The benefits of sweating include enhanced skin health. “Sweating can promote a healthy glow from the inside out,” according to Piedmont Healthcare.
Mind-Muscle Connection
Working out in heat heightens the need for focus, which is essential in Pilates. “The breath-centric nature of Pilates feels more intense in heat due to deep muscle engagement,” Fox explains. This mind-muscle connection can help develop both physical and mental strength.
Increased Mobility
The warmth of the room helps loosen muscles, allowing for improved flexibility and range of motion. Stewart points out that heating the muscles reduces injury risk and enhances overall workout efficiency.
Risks and Considerations
Engaging in hot Pilates does require some precautions:
Stay Hydrated and Fueled
Drinking water throughout the class is essential to stay hydrated since you will sweat more than usual. It’s advisable to eat an hour before class for energy. Rasmussen’s studio even serves bone broth to replenish electrolytes during and after the workout.
Choose the Right Clothing
Wearing moisture-wicking clothing and grip socks can make hot Pilates more comfortable and safe. Opt for fitted tops to avoid distractions during movements.
Watch for Overstretching
Excessive warmth can lead to overstretching, increasing the risk of muscle or joint injuries. Parretta cautions, “Make sure you maintain control and don’t push beyond your limits.” Signs of overstretching include breath-holding and sharp pains.
Focus on Breathing
Breath control is crucial in Pilates, especially in enhanced conditions. If you find yourself overwhelmed, redirect your attention to your breathing to stay centered. “Breath control can really transform your experience,” Parretta advises.
Listen to Your Body
Finally, it’s vital to be in tune with your body’s signals. Heat can heighten your heart rate, causing you to push yourself too hard. Fox emphasizes that resting when needed is essential for your well-being.
Incorporating hot Pilates into your fitness regimen can unlock a wealth of benefits, offering a fresh and invigorating approach to this classic method. Consider trying it out while keeping these tips in mind to ensure a safe and effective practice.
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