Heated workouts and hot yoga are all the rage. But are they actually good for you?
Summary
Heated workouts may enhance flexibility by increasing blood flow and warming muscle tissue, according to Dr. Dominic King, a sports medicine physician.
Higher temperatures don't automatically improve fitness results and can reduce exercise intensity, experts say.
Proper hydration before, during and after hot classes is essential to prevent heat-related health risks.
Warning signs during heated workouts include dizziness, nausea, confusion, rapid heartbeat and unusual fatigue.
People with cardiovascular disease and those with chronic conditions should check with their doctor before trying heated workouts.
Spring is in the air, but that's not stopping fitness enthusiasts from wanting to crank up the heat — at least in the studio. No matter the temperature outside, heated yoga, Pilates or spin classes are drawing in those eager to sweat it out.
These heated workouts are everywhere, with studio temperatures ranging from a toasty 85 degrees Fahrenheit (29.4 degrees Celsius) to more than 100 F (37.8 C).
There might be something undeniably satisfying about working up a sweat, watching the droplets roll down your skin and leaving you with a red-faced glow. But does this trendy workout regimen lead to better workout results?
Are there health benefits?
Beyond the immediate feel-good factor, heated workouts may have some positive physical and mental perks.
These workouts increase blood flow and warm muscle tissue, which can enhance flexibility, according to Dr. Dominic King, a sports medicine physician at the Cleveland Clinic. In addition to reducing stiffness and potentially preventing injuries, the elevated temperature slightly boosts cardiovascular demand, possibly burning more calories than a standard workout at a regular temperature.
However, heat alone doesn't guarantee better fitness results. Consistency, technique and overall effort are still important.
'Heated workouts add intensity, but turning up the thermostat doesn't automatically turn up your fitness gains — sweat smartly, not just profusely,' King said.
You might also get a small mental boost from the heat-related endorphin release, which King said can offer short-term relaxation similar to the effects of sitting in a sauna.
But despite their popularity, heated workouts aren't a fitness or health cure-all.
In fact, working out in higher temperatures can reduce exercise intensity, according to S. Tony Wolf, an assistant professor in the department of kinesiology at the University of Georgia. He added that higher temperatures can increase physiological strain, which could diminish the quality and any smaller benefits of heated exercise.
'Regular exercise routines and mindful movement in comfortable environments can offer comparable, and more sustainable, health benefits,' King said.
Staying safe while exercising
If you already love hot classes or are curious to try one, your safety should come first.
Eelevated temperatures can increase the risk of dehydration, heat exhaustion, heat stroke and fainting or exacerbate underlying heart, respiratory or kidney issues, King said.
Before heading into class, it's essential to stay hydrated. About two to three hours before a class, King recommends drinking 16 to 20 ounces of water, plus another 8 ounces about 30 minutes beforehand.
As soon as the workout is over, replenish your fluids with 16 to 24 ounces of water, ideally with some form of electrolytes — sodium, potassium and magnesium — to replace lost minerals from extreme sweating.
During class, be sure to look out for warning signs that your body is struggling to handle the heat, such as dizziness, nausea, confusion, rapid heartbeat or fatigue, Wolf said.
Additionally, if you experience severe or unusual chest, joint or muscle pain, stop immediately and seek medical advice to rule out any underlying conditions before returning to intense workouts, King said.
Who should avoid heated workouts?
While young, healthy adults can generally handle the heat, some people should proceed with caution — or avoid these workouts altogether.
Older adults and individuals with cardiovascular disease should check with their doctor before trying heated workouts, as the added heart strain can be dangerous, Wolf said. Pregnant people, especially in the first trimester, are at risk of overheating, which can affect fetal development, and they should avoid these classes.
Anyone managing chronic health conditions, including high blood pressure, diabetes or asthma, should also be mindful of the risks.
'Just because it's popular, doesn't mean it's right for everyone,' King said. 'Fitness should enhance your health, never jeopardize it.'
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Tom's Guide
an hour ago
- Tom's Guide
I've been doing this 7-minute Pilates routine to stretch my back and hips at the end of the day — here's why you should be doing it too
If you spend a lot of time sitting down behind a desk, or you're a runner with tight hip flexors and a stiff lower back, I've found the seven minute Pilates routine you've been looking for. You don't need any fancy equipment, just a comfortable yoga mat, and less than ten minutes at the end of your day to help realign your hips and spine. You can thank me later. This routine is low-impact and suitable for most people, but if you're pregnant, postpartum, or you're recovering from an injury, it's a good idea to check with a doctor or personal trainer before taking on a new routine. The routine, created by Pilates instructor and personal trainer Katy Bath, is seven different exercises, each performed for one minute. The exercises are focused on the lower back and hips, but you'll use your core throughout to keep your body stable. The exercises included are: For exercises like the hip hinge, perform 30 seconds on one side, before switching to the other. You can follow Bath's technique in the video, but if you're new to Pilates, it's always a good idea to check in with an instructor to ensure you're moving with good technique. If at any point you feel pain or discomfort, stop, and consult a medical professional. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. There are several benefits to practicing Pilates, but if you're looking for a way to stretch your hips and back, Pilates is a great place to start. Pilates follows a sequence of exercises designed to strengthen your core and improve the flexibility and mobility of your spine. As you move through exercises, like those featured in the workout above, you can reduce stiffness in your back and promote a healthier range of motion. As you move through exercises, like those featured in the workout above, you can reduce stiffness in your back and promote a healthier range of motion. Strengthening your abdominal muscles and improving the mobility of your spine can help reduce lower back pain and improve your posture. When it comes to tight hip flexors, if you spend a lot of time sitting down, Pilates can improve joint mobility and strengthen the muscles around the hips to reduce pain. Pilates workouts like this one will address tightness in the hip flexors and hamstrings, helping you avoid injuries. Stiffness in the hips often radiates to the lower back, so stretching and releasing tension in your hip flexors can help reduce back pain. Pilates is also a great way to address imbalances in the body by focusing on your overall alignment. Over time, imbalances can lead to injuries or stiffness in the body. You'll also be building and maintaining strong, toned muscles as you practice Pilates more regularly. When paired with a good diet of healthy food, Pilates can help you lose weight and tone up.
Business Wire
11 hours ago
- Business Wire
Arbor Day Foundation: 30% of Tree Projects Related to Extreme Heat in 2024
LINCOLN, Neb.--(BUSINESS WIRE)--New data shows that last year, nearly one-third of the Arbor Day Foundation's tree planting work in cities and towns was related to addressing extreme heat. 'Communities are struggling to endure the pressures of rising heat and they're reaching for trees as a way to cope. This data is a validator of trees in their role as critical infrastructure. In our world's cities, trees are a 'must-have', not just a 'nice-to-have',' said Dan Lambe, chief executive of the Arbor Day Foundation. 'As the rate of extreme heat increases, so must our response. The Arbor Day Foundation is focused on leveraging the latest data and technology to help reach communities in need. Alongside our global network of planting partners, we're meeting the moment with action.' The new data analysis from the Arbor Day Foundation revealed last year's 115 heat-related projects resulted in more than 52,000 trees planted or distributed with the specific aim of creating cooling. These trees were brought into front yards, back yards, city streets, parks, playgrounds, and school campuses across 27 U.S. states and seven additional countries. Trees planted in cities and neighborhoods have the power to reduce life-threatening heat by up to 10 degrees Fahrenheit and improve air quality worsened by the heat. According to the World Meteorological Organization, the last 10 years have been the hottest years on the planet, with 2024 being the hottest ever recorded. The rising heat has proven deadly. The National Weather Service estimates extreme heat accounts for more deaths annually in the U.S. than every other natural disaster combined. Additionally, extreme heat is proven to increase hospitalizations related to cardiovascular and respiratory illnesses. In total in 2024, the Arbor Day Foundation planted or distributed a combined 1.5 million trees across 409 tree planting projects in cities and towns. In addition to extreme heat, projects helped to improve air quality, support disaster recovery efforts, establish food forests, and grow green spaces in undercanopied areas. The work was accomplished in collaboration with 235 local planting partners in 46 U.S. states and 28 countries. Click here to learn more about how the Arbor Day Foundation leverages data, science and mapping to focus its work in communities where extreme heat has a disproportionate impact. About the Arbor Day Foundation The Arbor Day Foundation is a global nonprofit inspiring people to plant, nurture, and celebrate trees. They foster a growing community of more than 1 million leaders, innovators, planters, and supporters united by their bold belief that a more hopeful future can be shaped through the power of trees. For more than 50 years, they've answered critical need with action, planting more than half a billion trees alongside their partners. And this is only the beginning. The Arbor Day Foundation is a 501(c)(3) nonprofit pursuing a future where all life flourishes through the power of trees. Learn more at
13 hours ago
Climate change is making it harder for us to sleep: Study
Rising temperatures, amplified by climate change, are contributing to an increase in cases of sleep apnea, a condition in which breathing repeatedly stops during sleep, according to a new study published in the journal Nature Communications. "If temperature keeps rising the way they project it to, the burden and prevalence of sleep apnea may double, increasing by 20-100%, depending on greenhouse gas emission reduction," Bastien Lechat, the study's author and a senior research fellow at Flinders University in Australia, told ABC News. Obstructive sleep apnea, or OSA, affects about 1 billion people globally, and 80% of people who have it are unaware and untreated, according to the American Medical Association. Common symptoms of OSA include loud snoring, daytime tiredness, high blood pressure and headaches upon waking, even if "sleeping" eight hours, according to the Mayo Clinic. OSA has been linked to an increased risk of heart disease, stroke, dementia, diabetes and depression. People with OSA also have two times greater risk of getting in a car accident, according to Lechat. The study followed over 115,000 people from numerous countries for up to two years, measuring their sleep quality with below-the-mattress sleep monitors and then cross-referencing this information with weather data to evaluate the relationship between temperature and OSA. When comparing 80-degree Fahrenheit days to days in the 40s, there was a 40 to 45% increase in the frequency or severity of sleep apnea. The risk was even higher for males and individuals who normally sleep longer or have higher body weight. Extreme heat can exacerbate OSA by making it even harder to sleep, the study noted. Higher temperatures can disrupt the body's ability to cool down during the night, which interferes with the natural sleep cycle. This can lead to more frequent awakenings, shallower sleep and worsened airway instability, resulting in more apnea events. Using existing health-economic models, the researchers estimated over 788,000 healthy years of life were lost or disabled in 2023 due to temperature-related increases in OSA, equivalent to a loss of approximately $68 billion, according to the models. "When you look at the rate of years of life lost per 100,000 people, this is similar to a disorder like Parkinson's disease, or bipolar disorder, or similar to low physical activity as a risk factor, so it's a significant burden," Lechat told ABC News. Lechat said that increased access to air conditioning and better diagnosis and treatment of OSA could offset some of the increases caused by climate change. As our planet warms, heat waves are becoming increasingly more common, having doubled in major U.S. cities since the 1980s, according to the federal government's Fifth National Climate Assessment. Overnight low temperatures are rising nearly twice as fast as afternoon highs, and this lack of relief during the night poses a significant health risk -- particularly for those without access to air conditioning, according to the assessment.
