Hot, Hot, Hot!

Having worked in the fitness industry for nearly a decade now, people often ask me what I think the next big fitness trend will be. It seems Pilates is on fire right now, but before that, we saw strength training dominating our Instagram feeds, and even before that, indoor cycling was all the rage. Previously, it was yoga…rebounding…and kickboxing. While these types of classes never go out of style, one always seems to reign supreme. I predict that the next hottest exercise trend will be…well, hot.

You’re Getting Warmer

Hot sculpt classes are definitely having a moment right now. Heated sculpt classes take place in a room typically set to between 90 and 100 degrees in most studios. They can be yoga-based, strength-focused, a hybrid of the two – like a heated core class, or the emphasis may be on mobility training. Fitness Incentive now offers all of these types of heated classes, which is really remarkable considering all of the other great classes that are offered on a daily basis.

I’m a self-admitted “endorphin chaser.” It’s why I love indoor cycling so much. There’s nothing quite like sweating all of your worries away. I took my first heated sculpt class in 2018 and fell in love. It’s what inspired me to offer my hot TRX training class. This year, I noticed that more and more heated classes were popping up on the schedule. Cor teaches a Hot Abs and Mobility class, Jourdan offers a Hot Core Sculpt class, and there are multiple instructors offering heated Pilates, Yoga, and Barre classes. I recently decided to add a new heated class to the schedule every Saturday at 7am, called Warm Sculpt and Stretch.

If you’re a fan of the Power Sculpt class that I teach on Mondays, Tuesdays, and Thursdays, you know that it’s a fast-paced class built on supersets, encouraging each participant to lift heavy and take little rest in between to improve muscular endurance. Warm Sculpt and Stretch is like the little sister of that class – a little more “boho,” a little more relaxed, a little more intimate, but with the same spicy attitude as her older, sportier sister. It’s an hour long, just like Power Sculpt, and while the main difference is that it’s done in our infrared heated studio set at around 90 degrees, the differences don’t stop there. We ease into the class with some core work on the floor. Then, we warm up with some light resistance training, whether it be body weight work or light dumbbell work. Next, we transition into two to three sets of exercises that are paced slowly, with more repetitions, and intentional, controlled movements that use the “time under tension” principle of strength training. We finish with a 10-15 minute stretch on the mat using a Pilates ring. Like the other heated classes at Fitness Incentive, the class has been a hot hit.

So, why go hot?

Below are some advantages of working out in a heated environment:

– Improved cardiovascular conditioning. A heated environment forces your cardiovascular system to work harder to regulate body temperature, increasing the overall performance demand. Because of this, we use a lighter load for longer periods of time, focusing on form and the quality of the repetition.

– Heat intensifies your perceived effort, which helps build stamina, resilience, and endurance over time.

– Increased Caloric Burn. Exercising in a warm environment raises your heart rate more quickly. The body must work to cool itself through sweating and increased circulation, which increases energy expenditure. When paired with resistance training, this results in an elevated metabolic response. While any initial weight loss may be a decrease in water, consistent heated training can expedite weight loss when paired with proper nutrition and recovery.

– Increased mobility and flexibility. Warm muscles have more pliability. Heat increases blood flow, making it easier to move through a fuller range of motion. The combination of strength training and a heated environment can help to improve flexibility and reduce stiffness, especially during colder months. Heat is also less taxing on your joints, making it a good option for those coming back after an injury.

– Mental Focus and Stress Relief. Working out in the heat requires more concentration, as each participant must focus on their breath work, hydration, pacing, and their own body signals. This heightened awareness can improve the mind-body connection, and it can take your mind away from everyday distractions and decrease stress. You may also feel a strong sense of accomplishment after completing such a challenging workout.

Some important things to consider before taking a heated class:

– You’ll build your heat tolerance over time. If you’ve never worked out in a heated environment, you may struggle at first. It’s important to listen to your body and take water breaks when needed. Walk out of the room and take a quick break away from the heat if needed. You will get more and more used to the heat over time.

– Hydrate, hydrate, hydrate. I cannot stress this enough. I even put it in the class description – bring plenty of water. Drink water before the class, during, and after. You must replenish the water you’ll lose through sweating. Not being properly hydrated can lead to dizziness, headaches, muscle cramps, and lethargy/decreased performance. Add electrolytes, like the LMNT packs that we sell at the cafe. You can also add some sea salt to your water. Avoid heavy caffeine use, as caffeine is a diuretic and can leave you dehydrated.

– Be aware of your medical history and any medical conditions that may not agree with the heat. If you have cardiovascular problems, uncontrolled high blood pressure, or any kind of heat intolerance disorder, heated classes may not be for you. Check with your doctor if you are unsure.

– Watch your pacing. If you’re used to lifting heavy, your first inclination may be to grab heavier weights. Start with lighter weights, slow your movements, and take rests when needed. Focus on breathing. In other words, check your ego at the door. Even the most accomplished athletes should take it slower in a heated environment.

– Wear proper clothing. Wear lightweight, moisture-wicking clothing. Avoid heavy fabrics, which may trap heat. Use a towel on the mat, and bring a hand towel to dry yourself off and avoid slipping. Grip socks and gloves may be used as well.

Get Out of Your Comfort Zone!

If you’ve ever felt intimidated by heated classes, step out of your comfort zone and try one. I hope this information helps prepare you to have a successful class experience. I think you will start to love heated classes as much as I do! See you on Saturdays on the mat.

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About the Author

Theresa Christensen

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