The Science Behind Hot Yoga and Weight Loss

Yoga is a spiritual and physical practice that originated in India over 5,000 years ago. Today, it is widely known and practiced. Multiple styles and methods of yoga exist, each offering unique benefits.

Some examples include Bikram Yoga, Karma Yoga, Kundalini Yoga, Bhakti Yoga, Ashtanga Yoga, Vinyasa Yoga, Tantra Yoga, Yin Yoga, Hatha Yoga, Power Yoga, Yoga Nidra, and Prenatal Yoga.

Hot yoga class, a leader in the yoga world, is not just for the average practitioner. Even Meghan, Duchess of Sussex, selects it as one of her preferred yoga practices. Celebrities such as Hailey Bieber, Jessica Alba, and Alex Rodriguez also value hot yoga, making it a practice worth considering for its unique benefits.

Experts caution that while beneficial for some, hot yoga may pose risks due to the emphasis on heat, which diverges from spiritual roots. It’s essential to approach this yoga practice with caution and awareness.

But is hot yoga an effective method for weight loss? This article delves into its benefits and provides practical tips for beginners interested in starting their hot yoga journey.

What Does Hot Yoga Do?

Yoga has gained significant popularity in the US. It is not just a physical exercise but a way of life. According to a 2016 survey by Yoga Alliance, about 36 million Americans, a substantial increase from 20.4 million in 2012, are now incorporating some form of yoga into their daily routine.

Hot yoga is more than just a physical workout; it’s a powerful way to improve your breathing, enabling full and controlled breaths. Many people report feeling revitalized and re-energized in both mind and body. 

The intense heat also encourages profuse sweating, helping purge toxins and leaving you feeling refreshed and invigorated.

One of the most remarkable health benefits of a hot yoga class is its impact on cardiovascular fitness. During the 90-minute session, your body expends tremendous energy to cool itself, burning up to 460 calories in men and 330 calories in women per hot yoga session, according to a study.

Hot yoga improves fitness, weight loss, and enriched breathing exercises, strength, and flexibility.

Science Meets Wellness: Yoga Lose Weight Insight

Research has shown that a single hot yoga session can burn calories. For example, a 2014 study from Colorado State University found that men burned an average of 460 calories, and women burned 330 calories during a 90-minute Bikram yoga session.

The calories burned in a hot yoga workout vary depending on intensity or pace, class level and length, duration, and individual metabolism.

The heat generated in your yoga poses can improve flexibility, allowing practitioners to attempt more challenging poses and engage additional muscles.

This workout provides added muscle attention and cardio benefits, helping to burn more calories and potentially leading to weight loss.

Participating in hot yoga classes can benefit a weight loss journey, particularly when combined with a nutritious diet and other forms of physical activity. However, it’s crucial to recognize that individual bodies respond differently to hot yoga practice.

Some people may experience increased difficulty due to the higher temperatures, while others may find it more manageable. You must be attentive to your body’s signals and consult a healthcare professional before starting a new intense workout.

Crunch Fitness offers diverse hot yoga classes tailored to suit everyone’s needs. Our expert instructors can help you to improve your poses and guide you toward effective weight loss. Experience the benefits of hot yoga at Crunch Fitness and begin your journey to a healthier you today.

Improved circulation

Studies suggest that hot yoga can enhance circulation through several mechanisms. The elevated temperature in the yoga studio causes blood vessels to dilate, improving blood flow.

This increased circulation delivers more oxygen and nutrients to tissues and organs, promoting cardiovascular health.

Also, deep breathing exercises and mindful movement in hot yoga can stimulate circulation by enhancing respiratory efficiency and oxygen uptake.

These combined effects improve circulation, potentially benefiting those with circulatory issues or seeking enhanced cardiovascular function.

More flexible

Heat enhances flexibility in hot yoga studios, where temperatures reach 105 degrees Fahrenheit.

Jorianne Numbers, MS, an exercise physiologist at Northwestern Medicine, explains that the heat increases muscle flexibility, allowing for a broader range of motion and deeper stretching in each pose.

This environment enables practitioners to push their flexibility boundaries further than in more relaxed settings, facilitating a more profound and compelling stretch experience.

Additional Hot Yoga Benefits

Yoga cultivates physical, mental, and emotional benefits, which promote relaxation and supports overall vitality. Here’s a list of additional benefits to improve holistic health in your life:

• Detoxification: Sweating in a hot yoga class helps eliminate toxins from the body, promoting overall detoxification.
• Stress Reduction: The practice promotes relaxation and stress relief through mindfulness and meditation.
• Increased Lung Capacity: Controlled breathing techniques can improve lung function and respiratory efficiency.
• Enhanced Mental Focus: The challenging environment helps improve concentration and mental health.
• Boosted Immune System: Regular practice can strengthen the immune system through improved circulation and overall health.
• Joint Health: The heat helps lubricate joints, making movements smoother and reducing the risk of injury.
• Better Balance: Yoga poses improve overall body balance and coordination.
• Enhanced Endurance: Regular practice builds stamina and physical endurance.
• Improved Skin Health: Increased sweating can help clear pores and promote healthier skin.
• Increased Mindfulness: Focusing on breathing and movement improves mindfulness and present-moment awareness.
• Community Connection: Practicing in a group setting fosters a sense of community and support.

Beginners: 4 Tips for a Hot Yoga Class

Starting hot yoga can be thrilling and challenging, especially for beginners looking to lose weight with this method of yoga practice. We’ve collected essential tips to help you get the most out of your practice and ensure a smooth start. 

These guidelines will help you prepare, stay comfortable, and maximize your hot yoga classes. Read on to discover how to set yourself up for success and fully enjoy the benefits of this invigorating practice.

1. Go hydrated to a hot yoga class 

Drink water consistently throughout the day leading up to the class rather than consuming a large amount right before. Adding electrolytes or a pinch of Himalayan sea salt to your water an hour or two before class can help prepare your body and prevent depletion.

2. Tight activewear

Choose leggings, biker shorts, a sports bra, or a tank top made from active materials. Avoid loose cotton or hemp clothing as they quickly become soaked and heavy, making movement difficult. Instead, wear form-fitting clothes made from moisture-wicking fabric.

3. Bring your yoga essentials

Ensure you have a yoga mat, water bottle, small hand towel, and an optional mat towel if you tend to sweat a lot. If you don’t have a mat towel sized explicitly for a yoga mat, a beach towel can work as a substitute.

4. Arrive early to adjust

Aim to get to the studio at least 15 minutes before the class starts so you can acclimate to the room’s temperature. Once there, keep an open mind and follow the instructor’s guidance. 

Consider calling the hot yoga studio in advance to see if they offer a foundational class. This will allow you to familiarize yourself with the movements and experience the heat.

Proper Hot Yoga Studio & Yoga Teacher

When searching for the proper hot yoga studio and yoga teacher, research local studios online and read reviews from other students to gauge their experiences. 

Visit many studios to observe their facilities, cleanliness, and overall atmosphere to ensure they meet your standards. Pay attention to the class schedules to find one that fits your routine. 

Talk to potential instructors about their teaching style, experience, and qualifications to ensure they align with your needs and preferences. It’s also helpful to try a few different classes to find an instructor whose approach and personality resonate with you. 

Lastly, consider the studio’s community and whether it feels welcoming and supportive. A positive environment can significantly enhance your yoga journey.

Lose Weight with Hot Yoga Classes!

Crunch’s group fitness classes and personal trainers promote a culture of fun without judgment. It is an environment built for all types of individuals with various goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now.

FAQs:

What is special about hot Yoga?

Although this might seem overwhelming, Bikram Yoga may be considered a detoxifying exercise that increases muscle flexibility and promotes a healthier mental and physical condition.

How hot do you get in hot yoga?

Hot yoga can usually be done in rooms with a temperature between 80 and 95oF and an approximate humidity of about 40 percent.

Is 30 minutes of yoga enough to lose weight?

Anyone can lose the most weight with 30 mins of exercise daily.

Can you lose belly fat with yoga?

A sport that increases heart rates includes walking, dancing, and running. This includes completing housework, gardening, or playing with your kids. Besides strength training and yoga, many other exercises help lose stomach fat.