Hot Pilates Is the Latest Workout Trend – Here Are All the Benefits
Saunas and Pilates have been two of the hottest workout trends of 2024 – and now the fitness world are combining them. Call it genius or sadistic, hot Pilates is the latest favourite among the wellness community, touting benefits such as improved circulation and lubricated muscles, helping you get deeper into single leg stretches and recover better afterwards.
If you already find your roll ups and glute bridges sweat-inducing, look away. Hot Pilates rooms tend to heat up to around 35-38℃ using infrared.
'Unlike convection heating that warms up the surrounding air, infrared heating uses panels to transmit infrared light waves that directly warm up objects, people, and anything the waves come into contact with,' explains Olenka Lawrenson from Heartcore, where they offer infrared Pilates sessions.
The Benefits of Hot Pilates
'Combining Pilates with infrared heat intensifies the movement and delivers a range of health-boosting benefits associated with infrared,' says Lawrenson. 'It’s a great accompaniment for those whose schedules are packed with high-impact sports such as running, tennis, weight lifting or football, helping to build stability in the joints, increase flexibility and promote body awareness – while providing an incredible level of core strength.'
Stretch Further
We all know a few half-hearted arm circles and leg swings doesn’t count as a proper warm up – yet we can all sometimes be guilty of not putting our all into our pre-workout stretches.
Hot Pilates solves that problem by physically heating up the muscles so you don’t have to (within reason, of course). Research shows that infrared combined with stretching helped improve spine flexibility in people with lower back pain by over 7cm, compared to a 0.05cm improvement in those who only stretched.
'Infrared heat warms the muscles, allowing for a greater range of motion – particularly beneficial to men wanting to improve their mobility,' says Lawrenson. If your goal is to finally reach your ankles in a Pilates teaser, then hot Pilates could be the best way to supercharge your stretchiness.
Work Effectively
Infrared heats the tissue in the body, increasing metabolic rate. Exercising in heat is also shown to increase your core body temperature and caloric burn – hence why exercising in hot temperatures is such a sweat fest.
One study even shows that infrared can mimic the effects of exercise by increasing beneficial bacteria in the gut that produce short-chain fatty acids, which are linked to good metabolic health
We don’t suggest you swap your hot Pilates for a sauna session though. Instead, pair that increased metabolic burn with Pilates strength-focused moves and you have the perfect blend of fat burn and muscle-building for improved body composition.
Support Your Muscles
A rising heart rate and buckets of sweat might feel like the ultimate perk of hot Pilates, but they’re really just the side effects of the true benefit – increased circulation.
A faster heart rate and vasodilation (widening of blood vessels that happens when the body is hot) means more blood can flow to the muscles. That flushes the muscles with oxygen, helping sustain your workout performance.
Research also shows that infrared can boost AMP (a chemical that can help cells use energy efficiently) and reduce lactic acid, which is often associated with muscle fatigue.
Fresh blood also helps the muscles recover after workouts. 'The increased blood circulation and sweating can reduce inflammation,' notes Lawrenson. In fact, a study looking at footballers playing in the heat versus normal conditions reported that those who played in hot environments showed fewer signs of muscle damage and managed to run faster in sprint tests after the match.
All of that sweat means you need to factor in rehydration post-workout. 'You can easily lose up to a pint of water during class, so it’s advisable to replenish the body with electrolytes and magnesium, which can additionally help prevent cramping and boost blood flow. Staying warm after class is also critical – especially in colder months – so bring a change of clothing and be sure to layer up,' notes Lawrenson.
To share all of these benefits with our SQUAD members, Men’s Health teamed up with Heartcore for an exclusive hot Pilates session. To get tickets to the next workout event, join the SQUAD here.
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