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True Facts about Hot Yoga and Weight loss
Hot Yoga is a unique yoga experience that elevates Yoga practice to a new level. Before diving into it, especially if you are a Yoga beginner, it is important to learn some basics about this intriguing experience and the amazing benefits of Hot Yoga. How effective is Hot Yoga for weight loss?
Hot Yoga Health Benefits
Hot yoga is a Yoga style that is practiced in hot and humid conditions, typically heated to around 105 degrees Fahrenheit and 40% humidity.
Each 60- or 90-minute class will offer a series of postures that aim to contract and strengthen your muscles and raise your heart rate.
Blood vessels become more flexible making the body burn more calories, circulation becomes easier, increasing the blood flow to the limbs and forcing the lymphatic system to work harder to flush out toxins.
It seems the perfect environment to lose weight, flush out toxins and improve your flexibility. But the essence of Hot Yoga, for many yoga enthusiasts, is the mental strength and focus required to endure the workout in the heat.
Your First Hot Yoga Practice
When you first start, especially in the winter, your body will welcome the hot environment and you might feel relaxed and comfortable. That doesn’t last long as your heart rate increases and you start to sweat profusely.
That’s when your mental focus has to prevail, concentrating on the movements and poses and forgetting the sweat dripping down. This is the part that makes Hot Yoga exciting and even addictive.
It will become a challenge and you will leave the class feeling like you have accomplished a great work out.
The overall feeling of having sweat a lot and releasing toxins, combined with the adrenaline boost after the physical exertion, all contribute for a feel-good mood that will last you for the rest of that day.
This is why early morning hot yoga classes are so popular. You get out of the Hot Yoga Studio ready to conquer the world!
Photo Source: http://breatheyogastudio.com
Hot Yoga Benefits
1- Clarity of mind
After you become more familiar with the proper breathing technique, the movements will flow along with your breathing. This will improve blood circulation and the cardiovascular system, which are essential for better brain function.
It will not happen overnight but after the first class in the Hot Yoga Studio, you will start gradually noticing the differences.
2- You will breathe better
The high humidity inside the Hot Yoga room will help improve the mechanical efficiency of your lungs.
The increase oxygen levels in the blood, increase the elastic recoil of the lungs will prevent infection and aerate the whole lungs, invigorating your breathing experience not only during the Hot Yoga class.
This will be very evident especially if you suffer from any respiratory condition, like asthma or are recovering from a cold.
3- You will be less exposed to muscles injuries
Heat actually increases the blood flow into the muscles so they’re more pliable, chances of injury are lesser with warm muscles.
After my many injuries as a dancer, I am so glad that I can be safer in this hot environment, although I still have to be careful with my limitations.
Your Yoga teacher will also always guide you on modifying poses according to your necessities.
4- It will lower your body fat percentage
A recent study done by Texas State University showed that those who did hot yoga 3 times a week for 12 weeks had a higher reduction in body fat percentage compared to those who did yoga in regular room temperature 3 times a week for 12 weeks.
This significant change in body fat means that heat helps to increase metabolism, making hot yoga a more efficient method for fat loss compared to regular yoga.
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5- It will increase bone density and prevent osteoporosis
Dr. Loren Fishman, a physician, and advocate of integrative medicine conducted a Pilot study in 2010 and co-wrote a new book called “Yoga for Osteoporosis” proving that Yoga provides achievable control over bone health. According to him, “Yoga provides weight-bearing exercise with none of the dangers that lead to osteoarthritis.”
Yoga is an isometric exercise and activates one muscle group against another to generate forces far greater than gravity.
It is also weight bearing. Both of these types of activity have been proven to improve bone strength.
Unlike most forms of “weight-bearing” activity, Yoga does not damage cartilage or lead to osteoarthritis, another peril of aging.
Yoga stretches the muscles, increasing the range of motion that osteoarthritis otherwise inexorably narrows.
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6- Hot yoga will improve your physical and mental well-being
A 2014 study published in the International Journal of Clinical and Experimental
The results showed that these 50 women (overweight middle-aged and young women) had a remarkable improvement in every index after doing yoga systematically for one year by comparing their changes seen in body fat, physiological functions, and psychological self-evaluation.
7- Benefits of Hot Yoga for Your Skin
Your skin will look amazing!
Hot yoga classes usually have added humidity, sometimes up to 40%, so you’re basically working out in a steamy, subtropical environment. Many people love practicing Yoga outside in the summer for that reason. It is really amazing to practice outdoors enjoying the natural air and a nice view.
However mosquito bites and sun burn can happen and keeping your hot yoga indoors will have the same good effects and your skin will be protected.
Sweating does wonderful things for your skin. It detoxifies it, stimulates circulation, which feeds it with the nutrients it needs to stay firm and young.
It is important to hydrate your skin well after your Hot Yoga Practice. After a well deserved shower, nothing like moisturizing your skin with a top quality lotion.
Never, ever, go to your Hot Yoga practice with make up on.
Benefits of Hot Yoga VS Regular Yoga
The feeling after you step out of your Hot Yoga class is kind of gross. You’re sweaty and normally exhausted, catching your breath and thirsty. But 9 out of 10 times, you’re feeling amazing! It is a magical feeling.
Your brain feels mush, your pores feel like they’ve been blasted clean, your leggings are drenched, and your muscles are limber but relaxed.
All types of yoga can have this effect on you, but there’s something about hot yoga that just feels so good.
That said, research suggests that hot yoga isn’t necessarily better for you than unheated types of yoga. Both types of Yoga are equally beneficial. It is more a case of personal preference if you don’t have any health concerns about your heart rate going up.
The ting is: simply spending time in a hot room can be enough to boost people’s mood and make your body relaxing deeper.
Lately I’ve been doing many Yin Yoga classes in the hot yoga room. Yin Yoga is a slow pace practice and the hot environment helps to stretch and relax your tissues, while calming the mind at the same time.
I think there is something that happens — if nothing else, psychologically — for some people when they go into a room, and they leave feeling like they have just done something that was very difficult. Stacy D. Hunter – PHD
How to Safely Start Hot Yoga
If you have any health issue it might be a good idea to check with your doctor if this is an activity for you.
Hot Yoga for beginners has to be in a slow pace class. Many studios offer Restorative Yoga and Yin Yoga, where all levels are welcome.
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- If you sweat a lot, having a mat towel will make your practice more comfortable. They are not expensive and you can wash them after every class, no need to clean the mat all the time. I have 3 of them, to make easier to go to my classes twice a week.
- Another great idea is to wear a hot yoga headband. There is nothing more annoying than hair falling all over your face when you’re sweaty and out of breath!
- Avoid a big meal before your practice, a small banana, fruit, a good quality, organic protein cereal bar, or some nuts is enough, preferably 1 hour before the class.
- Listen to your body and take a rest any time you need. Go to child pose or just lie down, don’t push over your limits just because everybody around is doing so.
- If you are just starting, taking a shorter version of the class might be a good idea. Some studios offer Restorative Yoga and Hot Yin Yoga that are slower than a regular practice and a great way to get you started.
- Try to have a quiet time after the class, enjoy the feel-good sensation and allow your body to cool off normally if you can.
- Besides water, you are also losing other nutrients during the intense sweat that happens in the class, potassium, sodium, and electrolytes. Coconut water and a banana can help replace these nutrients. I buy coconut water in bulk and always drink a full glass of it. It feels so good after a hot yoga sweat to know that you’re feeding your body with good nutrients.
Photo Source: http://www.butterflylondon.com/girls-dont-glisten-or-glow-they-sweat/
Hot Yoga and Weight Loss
You can burn many calories in a Hot Yoga practice and it all depends on your fitness condition. Normally around 500 calories. However, the decision of taking Hot Yoga shouldn’t be only because of the
There are not many studies about Hot Yoga and Weight Loss although it is such a popular practice. The intense detox that occurs from the skin to muscles can’t be ignored.
Hot Yoga practice will increase flexibility, improve your immune system over time and calm you down.
You really need to enjoy Yoga as your preferred exercise to get the most benefits: improving your flexibility, mobility and body consciousness.
Yoga is a lifestyle that promotes physical and mental stimulation and some practices in Western society even lead to a spiritual component as well. Most of all, Yoga promotes the deep appreciation of being healthy and how we should honour our bodies every day. Here’s another great guide about Hot yoga.
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