Cómo prepararse para Hot Yoga en 2024: Consejos de expertos, evidencia científica y una guía completa

Hot yoga in 2024 has a large number of followers who have been attracted to its advantages in terms of quick muscle gains, increased flexibility, and the development of a peaceful mind. Nevertheless, the intense heat combined with the physical demands can be quite intimidating for newbies. However, with the correct preparation and more, you can enjoy the myriad benefits of hot yoga and gain much from the experience.

In this article, starting with the expert trainers’ advice, scientific evidence leading to the beneficios of hot yoga, tips that actually work, and questions asked with candid answers, we will cover everything that is connected to the preparation for hot yoga deeply.

What is Hot Yoga?

Hot yoga means doing yoga in a room that is warmed up, as a rule, to an extent of 32°C to 40°C (90°F to 105°F), and high humidity is used to create the mood. This is done with the purpose of making muscles more flexible, free, and enhancing detoxification through sweating.

While Bikram yoga is standard hot yoga, a particular kind of hot yoga that follows a predetermined list of 26 poses, other hot yoga frequent factors are a variety of styles and a mix of poses.

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Benefits of Hot Yoga.

To avoid getting lost, let us first understand the reasons why people choose to partake in hot yoga.

1. Improved Flexibility: The heat opens up your muscle tissue, which in turn makes it possible to get a deeper stretch and hold a position for a longer period of time.

2. Increased Strength: Most hot yoga classes mix strength postures in their yoga sequences to each of which different muscle groups are targeted. The overall result is that endurance is built and strength is increased over time.

3. Desintoxicación: It is a natural body function of the skin to sweat out the toxins in the process of body detoxification. In hot yoga, due to extensive perspiration, the body can get rid of many pollutants found therein.

4. Mental Clarity: Through yoga, a person can have a mental clearer thought and relieve mental pressure. The demanding nature of hot yoga demands that one is fully present, thus, the chances of experiencing frustration are minimized.

5. Cardiovascular Benefits: The temperature hotness and the exercise intensity in hot yoga contribute to increased heart rate and blood flow and allow for good performance of your cardiovascular system.

Lea también: El yoga y sus múltiples beneficios para la salud

Expert Insight on Preparing for Hot Yoga.

We had the pleasure of talking to a few of the seasoned hot yoga coaches and as a result, we received a lot of good advice for newbies to consider before they start:

“It starts with hydration. The fierce temperature and hot yoga practice cause heavy sweating of the body, which depletes water. It is advisable to try to maximize fluid intake during the day.” 

— Lisa Jennings, certified hot yoga instructor with 10 years of experience.

“Take it easy when you are a beginner. There is no need for you to overdo it on your first day. Your body should be able to adjust to the high temperature. Start feeling the breath and be aware of how you are doing.” 

– John Morales, experienced yoga teacher and wellness coach.

Step-by-Step Guide to Preparing for Hot Yoga in 2024.

1. Hydrate Well.

In the process of a hot yoga workout, one of the main factors to be kept at the top is proper hydration. Due to the heat in the hall, sweat is very likely to pour and that will require you to get the water tank filled before, during, and after the yoga class.

2. Wear the Right Clothing.

Choose smooth, sweat-wicking fabric for your attire. The objective is to have the right temperature and not being soaked all over, which is an excellent selection. Of the materials to be avoided due to their good absorbing qualities, cotton tops the list. Because it traps moisture and gets wet, it will stick to skin causing a great deal of discomfort.

Best choices include:

– A tight-fitting tank top or a good sports bra.

– Moisture-wicking fabric yoga shorts or leggings.

– If necessary: a towel to place on the mat, so that it won’t be slippery.

3. Eat Light, But Nourishing Meals.

It is usually not a good idea to eat a lot of food just before a hot yoga session. This will only lead to possible discomfort during the process. Light and at the same time, nourishing foods are ideal to provide the pep.

Some of the pre-yoga dishes you can prepare:

– A protein shake made with fruits and a slice of bread.

– A small garden salad with nuts and seeds.

– Yogurt with berries.

A gap of 1-2 hours is good for you to digest your food before you start the aerobic exercise.

4. Bring Essential Gear.

Your hot yoga class can turn into a disaster if you have the wrong came to your hot yoga class prepared then the right gear can make all the difference in your hot yoga experience. Make sure to bring:

– Yoga Mat: Choose a mat with extra grip so that it will not be slippery when you sweat.

– Towel: At the minimum, you need a towel to wipe away sweat. A full-length towel can also be used to cover the whole mat to make the surface non-slippery.

– Water Bottle: It is essential to drink water during the class, so a refillable water bottle is a great choice.

5. Arrive Early.

For those who still do not know, it’s a good idea to come to the class a bit earlier even if it’s 10-15 minutes before the class starts. This time will be enough to find a place for exercising, get accustomed to the heat, and relax your mind a little so that you can easily follow the technician/designer in the morning class.

6. Escucha a tu cuerpo.

It is very likely that one may feel exhausted after training in the heat for a long time, especially for beginners. It is good to be aware of the situation and not to force it if we feel that things are not going well at that time.

7. Focus on Breathwork.

Breathwork is the primary way of practicing yoga. This technique becomes even more essential during hot yoga. The problem is you can do it easily if the heat doesn’t become a hindrance in breathing. Ensure you inhale and exhale steadily and deeply while practicing so that you can ponder and solve whatever issues arise.

Scientific Evidence Behind Hot Yoga.

Various studies have been done to know hot yoga in terms of benefits and side effects. Some scientific facts and theories are as follows:

– A 2015 survey issued in the Journal of Strength & Conditioning Research confirmed that hot yoga and non-hot yoga practitioners both improved flexibility and muscular strength, but hot yoga practitioners had better results.⁽¹⁾

– A study in The Journal of Alternative and Complementary Medicine in 2018 found that hot yoga practitioners reported lower levels of stress and anxiety, which was another indication of the mental health benefits indoor yoga can provide.⁽²⁾

– Data from The American Council on Exercise has identified the fact that the high-temperature nature of hot yoga acts as a catalyst for increased blood circulation, contributed to better cardiovascular health, and facilitated fat burning that makes it an all-around fitness workout for people.⁽³⁾

Lea también: El equinoccio de otoño: posturas de yoga y sus beneficios

En resumen.

Hot yoga is a great way to challenge your physical and mental strength, while you can enjoy increased flexibility, muscle strength, and mental sharpness as the results of your practice. Hot yoga can be done at every fitness level, just take the steps in this guide, listen to your body, and work out a lot to master hot yoga. It’s a good idea if you reach a teacher who can help you to improve your classes and performance.

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