It’s hard to pinpoint exactly when everyone — from your favorite celebrity to someone you actually know or a semi-social acquaintance — became a Pilates girl. (Personally, Lori Harvey praised Pilates for giving her perfect abs at the 2022 Met Gala). The sport’s impact on culture remained unparalleled, and for a while, it seemed like nothing could replace it as the sport of choice for “It” girls.
But a quick look at IG or TikTok reveals a newer, more popular version of the slow-moving video that may be taking the top spot in our fitness journey. Now, we wouldn’t necessarily call this a replacement. Instead, think of it as an enhancement to the classic. Good question from Hot Pulla.
Needless to say, thermal Pilates is a form of Pilates performed in an infrared-heated studio that can enhance your fitness goals. “In addition to helping improve flexibility, balance, and core strength, the exercise also has mental benefits,” explains Alexis Colvin, MD, professor of orthopedic surgery at Mount Sinai. Plus, high temperatures also pose a new challenge.
Have you piqued your interest? The experts below tell you everything you need to know, so read on before you book a course and get serious about it.
What is Hot Pilates?
As Ellie Kaylin, instructor and founder of thermal Pilates studio Fuse House, describes it, thermal Pilates is a low-impact, high-intensity workout performed in an infrared-heated room. The temperature in the class is typically set at 95 to 100 degrees Fahrenheit, and you’ll do workouts that combine traditional and modern mat Pilates movements, using props like light weights, resistance bands, and Pilates rings on the mat.
advantage
No matter what type of Pilates you do, Dr. Colvin lists increased flexibility, improved joint range of motion and core strengthening as the main health benefits of regular Pilates exercise. Research shows it can also help reduce stress.
When you do thermal Pilates, you get the added benefit of infrared heat. “[The heat] not only increases circulation, but it also relaxes muscles and increases flexibility, which also helps reduce the chance of injury,” says Kaelin. Research also shows that heated exercise can increase metabolism and burn more calories than unheated exercise.
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But you still have to be careful in the heat, and hot Pilates may not be suitable for everyone. Dr. Colvin warns people who suffer from certain health conditions, such as asthma, heart disease, low blood pressure and hypoglycemia, or who are pregnant, should be careful when signing up for classes. Excessive sweating and high temperatures can lead to dehydration and increase the risk of fainting. “If you have any medical conditions, be sure to get your doctor’s permission before starting,” she said.
Hot Pilates and Body Sculpting Pilates
Kaelin says the biggest difference, besides the heat, is that hot Pilates is done on a mat, while reformer Pilates is done on a reformer. Reformers come with a system of springs, straps, platforms, and brackets to provide resistance and intensity to your workout. In contrast, hot Pilates relies on your body and gives you just as much stress.
“It allows for simpler movements using just your body weight,” she explains. “Because it’s not done on a large, sometimes intimidating machine, it provides a good foundation for learning the exercises correctly and helps increase focus on breathing and mindful movement,” she says. As an added bonus, not being limited by the platform allows for more versatile and creative moves that can be more challenging, effective, and fun.
But which is better for you from a health perspective? It just comes down to personal preference and ability. No matter which type of Pilates you choose, you’ll experience similar results, says Dr. Colvin. “All forms of Pilates are about building core strength, flexibility, and balance,” she says.
what happens in class
Most obviously, you’ll probably have to put in a lot more effort. “The heat brings the added benefit of detoxification and feeling refreshed,” says Kaelin. “Don’t be surprised if your stomach hurts a little the next day.” If you take a similar class, you’ll find that Fuse House’s workouts last 50 minutes and use exercise blocks to help you slim down and tone. The action will be slow and controlled, briskly paced and accompanied by a fun playlist, Kaelin said.
Dr. Colvin recommends arriving early before class to acclimatize to the hot weather. She also stresses the importance of hydrating before, during, and after training. If you start to feel dizzy or lightheaded, she recommends taking a break or leaving the room for a while to catch your breath. Wearing breathable clothing that wicks moisture away from your skin can also help.
So if you’re looking to take your regular Pilates classes to the next level, or you just want to jump into the next big thing in fitness, Hot Pilates could be your answer. At the very least, it’s worth a look. “There’s no rhythm to keep up with, no dance moves to learn in sync with the class, no pressure to run as fast as your neighbor or lift the heaviest weights,” says Kaelin. “Give it a try.”
