8 Benefits of Sweating It Out With Hot Yoga
Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS
Hot yoga has become a popular exercise in recent years. It offers many of the same benefits as traditional yoga, such as stress reduction, improved strength, and flexibility.
But, with the heat turned up, hot yoga has the ability to give your heart, lungs, and muscles an even greater, more intense workout.
Are you interested in learning more about the ways you can benefit from hot yoga? This article will take a closer look at what this sweat-inducing workout can do for you and how you can get started.
What is hot yoga?
You may hear the terms "hot yoga" and "Bikram yoga" used interchangeably, but they're not exactly the same thing.
Bikram yoga, developed by a yogi named Bikram Choudhury, is done in a room heated to 105°F (41°C) with 40 percent humidity. It consists of 26 poses and two breathing exercises that are done in the same order in every class. Bikram yoga sessions typically last 90 minutes.
Hot yoga, on the other hand, really just means that the room is heated above normal room temperature. The heat can be set to whatever the yoga instructor wants, though it's typically between 80 and 100°F (27 and 38°C).
Hot yoga sessions can include any variety of poses, and the time of each class will vary from studio to studio. And unlike Bikram yoga, which is a quieter, serious practice, hot yoga often includes music and more interaction among the people in the class.
Bikram yoga has lost followers in recent years due to assault allegations against its founder. Some studios may use the term "hot yoga" rather than "Bikram yoga" to describe their heated classes. So, it's a good idea to read class descriptions carefully before signing up.
What are the benefits of hot yoga?
Regardless of the room temperature, both hot yoga and Bikram yoga aim to provide relaxation of the mind and improve physical fitness.
A heated environment can make the practice of yoga more challenging, but some of the benefits may be worth it, especially if you're looking to make progress in one of the areas outlined below.
If done correctly and safely, hot yoga can provide the following benefits:
1. Improves Flexibility
You may already know that stretching after you warm up your muscles is safer than stretching cold muscles.
So, it follows that an environment like a hot yoga studio can make yoga poses easier and more effective. The heat allows you to stretch a little further and achieve a greater range of motion.
A 2013 studyTrusted Source of Bikram yoga found that after 8 weeks, yoga participants had greater flexibility in their low back, shoulders, and hamstrings than the control group.
2. Burns More Calories
A 160-pound person can burn around 183 calories an hour with traditional yoga. Turning up the heat can help you burn even more calories.
According to researchers at Colorado State University, the calorie burn can be as high as 460 for men and 330 for women during a 90-minute Bikram yoga session.
Hot yoga, even if it's not quite as intense as a Bikram session, will burn more calories than a traditional yoga workout.
3. Builds Bone Density
Supporting your weight during a yoga pose can help build bone density. This is especially important for older adults and premenopausal women, as bone density declines as you age.
A 2014 study of women who participated in Bikram yoga over a 5-year period found that premenopausal women had increased bone density in their neck, hips, and lower back.
This lead the authors of the study to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.
4. Reduces Stress
Many people turn to yoga as a natural way to deal with stress.
A 2018 studyTrusted Source of stressed, physically inactive adults found that a 16-week program of hot yoga significantly reduced the participants' stress levels.
At the same time, it improved their health-related quality of life, as well as their self-efficacy — the belief that you have control over your behavior and social environment.
5. Eases Depression
Yoga is well known as a technique to help you relax and improve your mood. According to the American Psychology Association, it may also be a helpful therapy for reducing the symptoms of depression.
6. Provides a Cardiovascular Boost
Striking different yoga poses in high heat can give your heart, lungs, and muscles a more challenging workout than doing the same poses in a lower temperature.
According to a 2014 study, just one session of hot yoga is enough to get your heart pumping at the same rate as a brisk walk (3.5 miles per hour).
Hot yoga also revs up your respiration and metabolism.
7. Reduces Blood Glucose Levels
While any type of exercise can help burn energy and reduce circulating levels of glucose (sugar) in your bloodstream, hot yoga may be an especially helpful tool for people at higher risk for type 2 diabetes.
A 2013 studyTrusted Source found that a short-term Bikram yoga program improved glucose tolerance in older adults with obesity, but it had less of an effect on young, lean adults.
8. Nourishes the Skin
Sweating, and a lot of if, is one of the main objectives of hot yoga.
One of the benefits of sweating in a warm environment is that it can improve circulation, bringing oxygen- and nutrient-rich blood to skin cells. This, in turn, may help to nourish your skin from the inside.
If you're in good health, hot yoga is generally safe. But, as with most types of exercise, there are some safety precautions to keep in mind.
- Dehydration is a major concern with hot yoga. Drinking water before, during, and after a hot yoga class is essential. A low-calorie sports drink may also help restore electrolytes lost during your hot yoga workout.
- Some pre-existing health conditions may make you more prone to passing out in a hot room. This includes heart disease, diabetes, arterial abnormalities, anorexia nervosa, and a history of fainting.
- If you have low blood pressure or low blood sugar, you may be prone to dizziness or lightheadedness with hot yoga. Check with your doctor to make sure hot yoga is safe for you.
- Pregnant women should consult their doctor before trying hot yoga.
- If you've had heat intolerance problems in the past, you may want to stick with yoga that's done at a normal temperature.
- Stop right away if you feel dizzy, lightheaded, or nauseous. Leave the room and rest in a cooler environment.
How to Get Started
If you haven't done yoga before, you may want to try a regular yoga class first to see if the instructor and studio are a comfortable fit for you. While there, ask about hot yoga classes and if there are classes that cater to beginners.
You may also want to try out a few different yoga studios before you commit to one. Ask if the yoga studio offers free or discounted trial classes so you can see if it's the right fit for you.
If you're ready to give hot yoga a try, consider these tips to get started:
- Wear lightweight, breathable fabrics that can wick away your sweat.
- Bring a towel to place over your yoga mat, which may get a little slippery once you start sweating. You can also bring an extra towel for your face and hands.
- Consider special gloves and socks that can provide a better grip in a hot yoga studio.
- Bring a large, insulated water bottle filled with cold water that you can sip throughout your hot yoga session.
The Bottom Line
Hot yoga may not be for everyone. But if you enjoy regular yoga, and want to step it up a notch, it may be just what you're looking for.
Hot yoga offers a wide variety of benefits for both your mind and body. It can help you burn calories, build bone density, boost your cardiovascular fitness, and improve your flexibility. It may also help ease depression and reduce stress.
If you have any health conditions, including heart or artery issues, diabetes, anorexia nervosa, a history of fainting, or heat intolerance, consult your doctor first before doing a hot yoga session.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
In Major Win for Indigenous Rights, Supreme Court Rules Much of Eastern Oklahoma Is Still a Reservation
Much of Eastern Oklahoma, including most of Tulsa, remains an Indian reservation, the Supreme Court ruled on Thursday.
- Federal Judge Orders Trump Admin to Give Native Americans Their ... ›
- Police Were Ready to Shoot Indigenous Pipeline Protesters in ... ›
- Climate Justice, Indigenous Rights Advocates Rally for Wet'suwet'en ... ›
By Tiffany Means
Summer and fall are great seasons to enjoy the outdoors. But if you're already spending extra time outside because of the COVID-19 pandemic, you may be out of ideas on how to make fresh-air activities feel special. Here are a few suggestions to keep both adults and children entertained and educated in the months ahead, many of which can be done from the comfort of one's home or backyard.
The coronavirus may linger in the air in crowded indoor spaces, spreading from one person to the next, the World Health Organization acknowledged on Thursday, as The New York Times reported. The announcement came just days after 239 scientists wrote a letter urging the WHO to consider that the novel coronavirus is lingering in indoor spaces and infecting people, as EcoWatch reported.
- Airborne Coronavirus Transmission Must Be Taken Seriously, 239 ... ›
- Trump Halts WHO Funding Amidst Criticism of His Own Coronavirus ... ›
- Here's Why COVID-19 Can Spread So Easily at Gyms and Fitness ... ›
- Is the New Coronavirus Airborne? A Study From China Finds Evidence ›
By Angela Nicoletti
The eastern slopes of the Andes Mountains in central Perú are among the most remote places in the world.
- Global Frog Pandemic May Become Even Deadlier as Strains ... ›
- New Species of Diamond Frog Discovered in Remote Pocket of ... ›
- Frogs Are on the Verge of Mass Extinction, Scientists Say - EcoWatch ›
A new analysis by scientists at the Swiss-based International Union for Conservation of Nature (IUCN) found that lemurs and the North Atlantic right whale are on the brink of extinction.
- Trump Admin Denies Endangered Species Protections to Pacific ... ›
- Trump Admin Failed to Protect 241 Species From Extinction ... ›
- New Border Wall Construction Threatens 8 Species With Extinction ... ›
By Julia Vergin
It is undisputed that vitamin D plays a role everywhere in the body and performs important functions. A severe vitamin D deficiency, which can occur at a level of 12 nanograms per milliliter of blood or less, leads to severe and painful bone deformations known as rickets in infants and young children and osteomalacia in adults. Unfortunately, this is where the scientific consensus ends.
Where Does the Deficiency Begin?<p>Nobody knows exactly how much vitamin D a person actually needs. The question of when a deficiency starts is correspondingly controversial. However, vitamin D is becoming increasingly popular.Not only is the pseudo-scientific literature on the "sun vitamin" experiencing an upswing, but the number of published studies has also increased enormously in recent years. For example, in 2019 <a href="https://academic.oup.com/edrv/article/40/4/1109/5126915" target="_blank">a study found that</a> Vitamin D is responsible for keeping the skeleton functional and is associated with cardiovascular diseases, type 2 diabetes and various types of cancer. <br></p>
An All-Rounder<p>Vitamin D levels in the body rise and fall according to sun exposure. If sufficient UV rays reach the skin, the body is able to produce the vitamin itself. However, the human body only derives an estimated 10 to 20 percent of its daily requirement from food.</p><p>The vitamin D that we synthesize from sunlight or food is not biologically active at first. Before the kidneys can produce the biologically active form of the vitamin, known as calcitriol, and release it into the blood, some metabolic processes must take place beforehand.</p><p>In addition, many organs have receptors to which the precursor of calcitriol binds. Further, this substance is also present in blood.</p><p>From this precursor, the organs then produce calcitriol themselves, which the body then uses for countless other processes in the body. This form of vitamin D thus regulates insulin secretion, inhibits tumor growth, and promotes the formation of red blood cells as well as the survival and activity of macrophages, which are important for the <a href="https://www.mdpi.com/2072-6643/5/7/2502/htm" target="_blank">immune system.</a></p>
Low Vitamin D, Severe COVID-19 Disease?<p>A research study carried out <a href="https://www.sciencedirect.com/science/article/pii/S2352364620300067?via%3Dihub" target="_blank">at the University of Hohenheim</a> has now established a link between vitamin D deficiency, certain previous diseases, and severe cases of COVID-19.</p><p>According to the study, "there is a lot of evidence that several non-communicable diseases (high blood pressure, diabetes, cardiovascular diseases, metabolic syndrome) are associated with low vitamin D plasma levels. These comorbidities, together with the often accompanying vitamin D deficiency, increase the risk of severe COVID-19 events."</p><p>"This statement is completely correct," said Martin Fassnacht, head of endocrinology at the University Hospital of Würzburg. However, he qualifies that it is a pure association, "i.e. a mere observation that these events occur together.</p><p>Dr. Fassnacht is very critical of the hype surrounding vitamin D, but not because he denies the vitamin serves important functions. However, studies on humans have not been able to show that vitamin D has the healing powers many often propagate.</p><p>Fassnacht says, "If you take a closer look, the hopes that the administration of vitamin D has a healing effect have not been confirmed so far."</p>
Association Versus Intervention Studies<p>Many studies on the vitamin are association or observational studies. "By definition, these studies cannot prove the causal relationship, but only point to mere correlations," said Fassnacht. The physician tries to illustrate this with an example:</p><p>"Imagine two groups of 80-year-olds. One group is spry, active and does sports. If you compare them with another group living in nursing homes, the difference in vitamin D levels will be dramatic. Life expectancy would also be extremely different."</p><p>But to try to explain the difference in fitness by vitamin D status alone is far too simplistic. "Vitamin D levels are a good measure of how sick someone is. But not more," says Fassnacht. </p><p>According to Fassnacht, none of the intervention studies carried out to date -- that specifically examined the effect of vitamin D on various diseases -- has been able to confirm the previous association and laboratory studies or the presumed positive effect of vitamin D.</p>
Further Research Is Needed<p>"If a coronavirus infection is suspected, it is therefore absolutely necessary to check the vitamin D status and quickly correct any possible deficit," said the recommendation of the paper published by the University of Hohenheim.</p><p>"Studies are underway to see whether vitamin D helps in COVID-19 infection, but I personally do not believe that this is really the case," says endocrinologist Fassnacht. Nevertheless, he says it is of course useful to carry out these studies.<br></p><p>"I don't want to rule out that there are actually subgroups of people who benefit from an additional vitamin D dose," he says. After all, this has been proven to be the case with a severe deficit.</p><p>In view of the study situation, Fassnacht does not think much of preventive, nationwide vitamin D substitutes. "My belief that the vitamin helps somewhere is very low. But, of course, I can be wrong."</p>
- 8 Ways to Tell if You Are Vitamin D Deficient - EcoWatch ›
- 7 Healthy Foods That Are High in Vitamin D - EcoWatch ›
- 7 Nutrient Deficiencies That Are Incredibly Common ›
Ocean scientists have been busy creating a global network to understand and measure changes in ocean life. The system will aggregate data from the oceans, climate and human activity to better inform sustainable marine management practices.
EcoWatch sat down with some of the scientists spearheading the collaboration to learn more.
Climate models are predicting faster warming of the North Atlantic Ocean, which will shift the Gulf Stream. NASA
- Could the Climate Crisis Spell the End for Maine Lobster? - EcoWatch ›
- 5 Reasons Why Biodiversity Matters - EcoWatch ›
- World Leaders, Media Ignore Biodiversity Report Detailing Mass ... ›
- The Top 10 Ocean Biodiversity Hotspots to Protect - EcoWatch ›