What is hot workout: varieties, benefits and contraindications

What is hot workouts: varieties, benefits and contraindications

We tell you what it’s all about exercising in high humidity and +35 temperatures.

Some fitness centers have started to introduce “hot” training rooms, and with them, new trends. If your desire to try interesting things in sports ignited at the sight of the name, then we recommend that you first familiarize yourself with the features of the classes. Pay attention to the types and contraindications, and only then sign up for training.

Fitness trainer, senior lecturer in the Department of Physical Education

“Such training can include a variety of exercises, from cardio to strength, and they are carried out in order to increase sweating and accelerate metabolism.”

The essence and benefits of the classes

Hot training is a type of exercise that takes place in specially equipped halls, where a high level of humidity (40-50% on average) and air temperature (around +35°C) is deliberately maintained. These conditions are as close as possible to the climate of a sauna. Warmed up muscles are not under severe stress, so physical activity is much safer.

The atmosphere of such training forces you to listen carefully to your body, feeling every movement, there is no time to be distracted by extraneous thoughts. Thus, the classes are as conscious and effective as possible.

Advantages of training in a hot gym:

• Increased sweating. High temperature and humidity contribute to intense sweating, which helps the body to get rid of toxins and improves metabolism;
• Improved flexibility. Heat warms up muscles, joints and ligaments, which helps increase flexibility and prevents injury;
• increased circulation. The increased temperature helps dilate blood vessels and improve circulation, which can increase the effectiveness of your workout;
• fat burning. Exercising in an elevated temperature can increase the number of calories burned;
• the classes are suitable for women and men of different ages. Everyone can find the perfect format for themselves. This is due to the variety of classes: you can find relaxation, strength training, bodywork, stretching and meditation.

Types of hot workouts

There are many formats of workouts that are carried out in conditions of increased temperature. Each has its own features and benefits, so it’s worth choosing the one that best suits your goals and preferences.

• Hot Yoga (Hot Yoga). In a hot hall you can practice both hatha yoga and kundalini. This environment helps improve flexibility, increase sweating and deepen your yoga practice.
• Hot Pilates (Hot Pilates). This is an aerobic workout based on the principles of Pilates. It helps to strengthen muscles, improve posture, burn calories and build body definition.
• Hot HIIT. This is a high-intensity interval workout. It combines cardio and strength exercises. It allows you to improve your fitness and burn off extra pounds.
• Hot Cycling. Training on an exercise bike is a fairly intense cardio load. Due to increased sweating, the number of calories burned increases. These exercises help to improve endurance and strengthen your legs.
• Hot Barre. This is a combination of elements of ballet, yoga and Pilates, also held in a hot room. These classes are aimed at strengthening muscles, improving flexibility and correcting posture. Thanks to multidirectional movements, deep muscles can be engaged.
• Hot Dance (Hot Dance). Classes can include different styles of dance, such as Latin American, hip-hop, and modern dance. Hot Dance usually combines elements of cardio exercises with dance moves, which makes training more interesting and dynamic. Here you will work not only on body structure and muscle strength, but you can also improve coordination and consistency of movements.

Contraindications

It is important to remember that training in hot conditions can be dangerous not only because of the complexity of the exercises, but also because of the risk of overheating and dehydration. Contraindications include:

• Acute illnesses with high fever;
• pregnancy;
• a tendency to severe bleeding;
• general atherosclerosis;
• active form of tuberculosis;
• malignant and benign neoplasms and suspected malignant and benign neoplasms;
• unstable form of diabetes mellitus, in which there is an increased acidity in the body;
• varicose veins;
• acute thrombosis and arterial hypertension;
• period of taking medications: diuretics, barbiturates, beta-blockers and antihistamines.

Before attending such a training session, it is worth consulting with specialists and exercising caution. Find a suitable studio, and during the classes, control every movement, perform the exercises based on the feeling of comfort and your own abilities. Also, do not forget to drink enough water.