Hot pilates builds core strength and flexibility in a heated room, which increases sweating. Stay hydrated and avoid it if you have heat-related health issues.
What it is
Pilates in a heated room, around 95 to 105°F.
Claimed benefits
- Core strength.
- Flexibility.
- Calorie burn.
- Stress relief.
Evidence
Heat boosts sweating and may help stretch, but there is limited research that it adds benefits.
Risks
Dehydration, dizziness, overheating.
Tips
Hydrate, wear light clothing, and stop if dizzy.
Who should avoid
Pregnant women and people with heart conditions.
Practice details
Hot pilates is mat or reformer pilates in a room heated to about 95 to 105 F (35 to 41 C), sometimes with high humidity. Classes last 45 to 60 minutes and add heat to core, strength and flexibility work developed by Joseph Pilates in the early 20th century.
- Evidence for pilates shows improved core strength, flexibility and reduced low back pain in trials, but studies on heated pilates specifically are limited.
- Heat raises heart rate and sweating, though weight lost is mostly water.
- The American Council on Exercise has noted that heat may increase perceived flexibility but also increase risk of overstretching.
Risks and who should avoid
Dehydration, dizziness, heat exhaustion and fainting are risks. Drink water before and during, and stop if lightheaded. People who are pregnant, have heart conditions, low blood pressure, heat intolerance or take drugs affecting sweating should talk with a doctor. Wear breathable clothing and bring a towel. Newcomers should start with shorter sessions.
Practice details
Hot Pilates is performed in a heated room, often about 35 to 40 C (95 to 105 F), and combines Pilates mat or reformer movements with heat. Classes last 45 to 60 minutes. The heat may increase flexibility and sweating, but research on added benefits is limited. Pilates itself improves core strength, flexibility and posture, with trials showing relief from chronic low back pain.
Risks and who should avoid
Heat raises risk of dehydration, dizziness and heat illness. Pregnant women, people with heart conditions, low blood pressure, or heat sensitivity should check with a doctor. Hydrate before and after, wear light clothing and stop if lightheaded. Sweating a lot is not proof of calorie burn or detox.
Heat research
A 2013 study in the Journal of Strength and Conditioning Research found hot yoga raised core temperature to about 38 C during a class. Heart rate reached 85 percent of max in some participants. There is no evidence it burns many more calories than the same exercise at room temperature. Increased flexibility may come from warmed tissues.
Safe practice
Drink 500 mL of water before class, stay hydrated, and leave if you feel dizzy, nauseated or have a pounding headache. Beginners should start with cooler classes. People who are pregnant, with eating disorders, low blood pressure or heart disease should avoid heat. Clean the mat to prevent skin infections like ringworm.
Based on data from the Journal of Strength and Conditioning Research and the American Council on Exercise
