Hot yoga is not for those who are weak –as what other says. This is probably because a hot yoga class may last up to 60-90 minutes. Not only that, the room is also a challenge –it has a temperature of 105 degree-Fahrenheit. However, you can effectively lose weight with hot yoga. You will build firm muscles, gain flexibility, and many more positive results.
Conversely, the result in weight loss depends on some factors –some are within your control while some are not. Some of these factors include the type of hot yoga you do, how many calories you consume, what your lifestyle is, and how hard you work during the class.
The Basics in Weight Loss
The first thing that you need to know is that weight loss and fat loss are both different terms. Weight loss denotes the number on the weighing scale while a fat loss means removing adipose tissue in the body. You can lose fat mass then acquire muscle mass and in fact, see an increase in your weight.
That is actually a good thing. When you sweat a lot in a workout, you might lose water in your body. Furthermore, you might also immediately see that getting reflected on the scale afterward. However, once you rehydrate and replenish, the pounds will come back.
In order to lose body fat, you need to burn more calories than the amount you take in through your diet every day. Reducing calories that you eat and increasing the level of activity usually shows a fat loss. They say, the more calories that you remove out in your diet and burn from exercising, the larger the scarcity and the more fat you will reduce.
Types of Hot Yoga
There are many types of hot yoga. That yoga that is being done in rooms that are being heated is called “hot” yoga. However, not all yoga of this type may produce the same effects of burning calories that is necessary for losing fat.
Baptiste hot power yoga is usually performed in a room with 90 degrees temperature. This and some other power yoga helps in keeping the body to move all over the class duration and it also includes some postures that are challenging. Furthermore, all the sequences may also get the heart rate up. You will be able to burn calories in this types of hot yoga.
However, there are some types of hot yoga that may not get your heart rate up enough to burn up calories that may result in fat loss. Example of this type of hot yoga is the yin or restorative yoga.
Can I Lose Weight with Hot Yoga?
Yes, you can lose weight with hot yoga. How?
When you do the hot yoga, you are most likely to burn 330-460 calories a day. This creates a deficit needed in burning fat. When the exercise is combined with a diet that has less calorie, then you might create 500-1000 calories a day. This will then create a needed deficit to lose 1-2 lbs. a week. However, if you want to burn more calories, you can participate in some other types of work out or exercises.
In a 90-minute hot yoga class, the average calorie-burn is equivalent to the calories that you can burn in walking at a speed of 3.5 miles per hour in the same amount of time. There’s no doubt, you can lose weight with hot yoga.
Things to Consider Before Taking Hot Yoga Class
Now that it is clear that you can lose weight with yoga, it is important that you take note of the following things before enrolling to a hot yoga class:
Eat Light –you should avoid eating anything 2 hours before your hot yoga class. When you feel hungry, snack on something light like a banana or an applesauce.
Hydrate –you will be needing a plenty of water in doing hot yoga. As its name implies, it will be a hot exercise. Before you go into your yoga class you need to drink at least 2 liters of water to hydrate yourself. You should space out the water consumption all throughout the day, as gulping it before the class can cause nausea. Also, you should take only sips the entire class. Furthermore, to replenish your body, drink coconut water.
Dizziness –during the class, it is normal to experience dizziness. The best thing to do in this case is to rest for a while. You should breathe through your nose with eyes closed, then regain your balance. If it didn’t work, immediately leave the room.
Hot yoga may be intense as a workout or exercise so you must be cautious. Once you are used to doing it and you already know how to keep your body well, then you’re okay. You will be able to see the effects of it in your health and in your weight.