Advertisement - Continue Reading Below yoga lowers cardiovascular risk factors.
Journal of Bodywork and Movement Therapies published in the How to do donkey kicks.
The higher temperature not only loosens muscles allowing people to stretch deeper but also raises the heart rate making it more of a cardiovascular workout. For runners with tight muscles hot yoga can be a great way to ease aches and pains with a little extra help.
What is hot yoga?
Hot yoga is a generic term for yoga practised in a room heated above normal room temperature of approximately 20 degrees. The temperature is typically between 27 and 38°C and the humidity can also vary.
The first style of hot yoga was Bikram Yoga, which originally became popular in the 1970s after it was developed by Bikram Choudhury.
More recently the term Bikram and hot yoga have been used interchangeably but while both are set How to do donkey kicks designed to make participants sweat, they are not the same.
'Bikram yoga, is done in a room heated to 40°C with 40 percent humidity. It consists of 26 poses and two breathing exercises and the beauty is the sequence never changes. You can go to a studio anywhere in the world and practice knowing that it is the same,' explains hot yoga instructor Donna Noble of How to do donkey kicks.
By comparison hot yoga can consist of many different poses and can be heated to any temperature. The purpose of practising yoga in the heat is to replicate the heat and humidity of India where yoga originates.
The fundamental difference between hot yoga and other forms of yoga is the temperature in which they are performed.
Practicing yoga in a hot room helps to keep the muscles warm throughout the class, which helps students to achieve deeper stretches and is an.
'High temperatures will give a challenging workout to your body, compared to the same poses in lower temperatures,' explains Noble.
The high-temperature conditions cause students to sweat more in comparison to other forms of yoga. Due to this, it is always advised to stay hydrated before, during and after a hot yoga class.
As well as being able to achieve deeper stretches, Noble believes having to deal with the heated conditions also makes students mentally stronger.
week strength training plan for runners
Lowers blood pressure & helps runners to destress
Research analysing yoga and its impact on running is limited but there are studies which suggest yoga lowers cardiovascular risk factors and is an A runners guide to strength training because it cultivates mindfulness. This is particularly beneficial for runners who may find it difficult to switch off from juggling a busy training plan, work and family life.
And according to a report effective way to de-stress than in a regular class, hot yoga classes may also and is an. 'The results of our study start the conversation that hot yoga could be feasible and effective in terms of reducing blood pressure without medication,' says Stacy Hunter, report author.
This complements regular exercise like running, which is also known to and is an and strengthen the heart.
Meanwhile a study effective way to de-stress The benefits of hot yoga for runners found that astanga and hatha yoga classes can lead to significant improvements in strength and endurance, flexibility and perceived stress. This is supported by a study of college students which concluded that lowers cardiovascular risk factors in participants.
'Yoga helps to slow you down. As runners we are often trying to run as fast or as hard as we can, so it is good to do something to calm down a bit,' says record breaking ultrarunner and coach Carla Molinaro.
Improves strength and flexibility
Having a session on the weekly training plan which focuses on the whole body is likely to benefit runners because a strong core will lead to better posture and running efficiency. Meanwhile improved flexibility can help runners with their range of motion together and with injury prevention.
Flexibility and strength training is also vital for quality of life, and helps runners keep on their feet into their later years. Incorporating aerobic, resistance, flexibility and balance training into a weekly exercise regime helps reverse frailty according to multiple studies. Yoga which focuses on flexibility and balance is therefore a great companion to running and strength training.
Former Team GB Commonwealth Games marathon runner Amy Whitehead took up yoga when she tore a stomach muscle.
'It was attributed to my back having been so tight and I was advised to do yoga regularly. Running more miles has so many benefits but one disadvantage was that it meant my body felt a lot tighter and less flexible.'
Helps runners listen to their bodies
Whitehead believes that as well as unlocking and realigning her body, yoga also forces runners to slow down and listen to their bodies. This can help to spot an injury and is an.
'It gives you an understanding of your internal body alignment. You learn more about how you move and have a deeper understanding of how to maximise your performance. Yoga is a nice way to reflect back on what the body is doing and where the imbalances are,' explains Jay Polsgrove, associate professor of exercise science at Husson University.
Releases muscle tension
The advantage of hot yoga is that is enables runners, who often have tighter, shorter muscles, to deepen their stretches and release muscle tension.
'Yoga is a great counterbalance to running. As runners we tend to use the same muscles over and over and they get shorter. The breathing and relaxation is just as important as the stretching because it is really good at getting the body into recovery mode,' says yoga instructor and team GB triathlete Louise Croxson.
How to get started
Some instructors suggest taking a beginners' yoga class before progressing to hot yoga, so this is one option if you are unsure of how you might cope with the conditions.
Once you are ready, Noble suggests going to a hot yoga class at least two to three times a week to see the benefits to the body.
'Do not decide whether you like a hot yoga class based on attending only once. Try to attend three times in the first week to allow your body to get acclimatised to the heat. Then you can make a more informed decision,' she advises.
Attending a Bikram class can be good for beginners or those who are inflexible because the heat aids the specific poses allowing the body to stretch further. The Bikram series also never changes, so it is good for beginners because you will be able to see your progress.
Teachers will give advice on dealing with the heat so listen to instructions and drink plenty of water to stay hydrated.
Sit down if you need to and take a break. Even if you are sitting down you can observe the class and still be learning.
Noble suggests the following schedule to incorporate hot yoga into your running schedule:
Monday: Hot yoga
Tuesday: 40-60 minute run
Wednesday: Hot Yoga
Thursday: 40-60 minute run
Friday: Hot yoga
Saturday: A runners guide to strength training
Sunday: How to rest like a pro
