It seems like everyone is embracing Pilates these days, from celebrities to your social media feed. But while Pilates has been the “It” workout for a while, a new, hotter trend is emerging: hot Pilates. It’s not exactly a replacement for regular Pilates, but rather a more intense and challenging version.
Hot Pilates takes place in an infrared heated studio, pushing your fitness goals to new levels. “It’s a low-impact activity that helps with flexibility, balance, and core strength, and there are also the mental benefits of exercise,” explains Dr. Alexis Colvin, a professor of orthopedic surgery at Mount Sinai. “The heat adds an extra challenge that’s unique.”
So, what exactly is hot Pilates? According to Eli Kaylin, instructor and founder of hot Pilates studio Fuze House, it’s a low-impact, high-intensity workout performed in a room heated to 95-100 degrees Fahrenheit. This form combines traditional and contemporary mat Pilates movements, incorporating props like light weights, bands, and Pilates rings.
The benefits of hot Pilates extend beyond those of regular Pilates. The infrared heat boosts blood circulation, loosens muscles for increased flexibility, and reduces the risk of injury. Studies have also shown that heated workouts increase metabolism and burn more calories compared to non-heated workouts.
However, it’s crucial to be aware of the potential downsides. The high temperatures and excessive sweating can lead to dehydration and an increased risk of fainting. Dr. Colvin advises individuals with asthma, heart disease, low blood pressure, low blood sugar, or who are pregnant to exercise caution when taking hot Pilates classes. It’s essential to consult with a doctor before starting any new exercise program, especially if you have pre-existing medical conditions.
So, how does hot Pilates differ from reformer Pilates? Aside from the heat, the biggest difference lies in the equipment. Hot Pilates is performed on a mat, while reformer Pilates utilizes a reformer machine with springs, straps, a platform, and a carriage system to provide resistance and intensity. Hot Pilates relies on your own body weight for resistance.
According to Kaylin, hot Pilates offers a great foundation for learning exercises correctly and encourages focus on breath and mindful movement. The absence of a machine also allows for more versatile and creative movements, making the workout more challenging, effective, and fun. However, both types of Pilates offer similar results in terms of core strength, flexibility, and balance.
What can you expect in a hot Pilates class? The heat is the most obvious element, leaving you feeling detoxified and rejuvenated. You can also expect to feel your abs working hard the next day. A typical class lasts 50 minutes and incorporates exercise blocks to help lean and tone the body. Movements are slow and controlled, with a fast pace and a fun playlist to keep you motivated.
Dr. Colvin recommends arriving early to acclimate to the heat before the class begins. Staying hydrated is crucial, so drink plenty of water before, during, and after the session. If you feel dizzy or lightheaded, take breaks to catch your breath or step outside the room for a moment. Wearing breathable fabric that wicks away moisture will also help.
If you’re looking to take your Pilates routine to the next level or try something new and exciting in the fitness world, hot Pilates might be worth exploring. It’s a low-pressure workout that’s all about you, your body, and mindful movement. As Kaylin puts it, “There’s no beat to keep up with, dance moves to learn, no pressure to run as fast as your neighbor or lift the heaviest weight. Just give it a try.”
