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I love the sweating part, says Melanie Hendel, 31, an architect who goes to heated yoga classes at Lyons Den studio in New York City almost every day. It feels amazing walking out of classyou see the evidence of working at a high intensity. Enthusiasts like Hendel have helped make Bikram and other hot yoga classes ubiquitous nationwide. Now the heated trend is expanding to all kinds of studios, from barre to boxing. Most sessions of the heated boot camp classes at Body Heat Hot Pilates and Yoga in Rocklin, California, have a waiting list; business has gone up 30 percent each year at hot-cycling studio Sweat Shoppe in Los Angeles.
Our desire to feel flushed and dripping with sweat isnt new; ancient Roman baths with steam rooms became de rigueur in 25 B.C. And when it comes to heat and exercise, it turns out there are benefitsjust dont count on burning exponentially more calories. The body has to work a little harder to cool itself off when you exercise in the heat, so hot workouts may increase the metabolic load a bit, but they wont dramatically increase the calories burned, says Brian Tracy, Ph.D., associate professor of health and exercise science at Colorado State University. A comparison of two studies (one on Bikram yoga, one on traditional yoga) suggests that steamy classes burn only about 35 more calories than room-temp sessions over a 45-minute period.
Also, its tough to give it your all when youre roasting. That factor could actually lower your calorie burn in an indoor cycling or boxing class. Training suffers when youre in very hot conditions all the time, says Christopher Minson, Ph.D., codirector of the University of Oregons exercise and environmental physiology labs. You get overheated and cant exert as much effort, so that diminishes your performance.
On the upside, hot workouts do seem to have benefits for your athletic performance. Cyclists who rode in the heat over 10 days boosted their hot- and cold-weather pace by 6 percent, according to a study by http://www.health.com/ Minson. The reason: Not only were they more efficient at sweating (i.e., better at keeping their bodies cool), but their hearts also got better at delivering blood to their working muscles, and they raised their lactate threshold. (Minson recommends doing easy days in the heat so you get the acclimatization payoff without sacrificing effort in key workouts like speed sessions.)
Another bonus: Heat helps you get bendy. When your body is warm, muscle tissues are pliable and deep stretches feel easier, says Tracy. Flexibility is most helpful for workouts where it pays to be limber, like yoga and barre. But fans say warmer muscles can be a plus for other activities, too. The heat makes my muscles fire up faster, and I feel more powerful, says Brittany Martin Porter, 27, a television producer and Sweat Shoppe regular.
Want to try a hot workout? Experts recommend drinking about 10 ounces of H2O 20 minutes beforehand and sipping as needed during class to keep your energy high and risk of dehydration low. Listen to your body and be ready to scale back your effort. If you feel faint, modify the exercise or stopand expect to take a few sessions to adjust, Tracy says. One final tip: Bring a fresh sports bra and shirt to our homepage change into after class. Because the only thing that feels better than a sweaty workout is slipping on dry clothes afterward.
Above: Sports bra, $135; LiveTheProcess.com. Capri pants, Augusta Sportswear, $27; AugustaActive.com
Styled by Dania Ortiz. Hair, Caile Noble for Krastase; makeup, Erin Green for Dior Skin; manicure, Angel Williams for Chanel Secret; model, Brenda Freitas at One Management.
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