Is it true that bikram yoga is more effective at burning calories? & bull; hello healthy

Several years ago, yoga began to be favored by urban communities in Indonesia. Not only is it a popular sport, yoga has become a lifestyle for some people. Sports that involve relaxation and meditation are not only believed to keep our body in shape, but also keep us from stress. The market that sees the enthusiasm of the community, makes innovations in the development of yoga with various types of combinations, call it acrobatic yoga - which involves acrobatic actions in it, besides that there is something called bikram yoga, part of hot yoga which involves indoor heat.

What is bikram?

Hot yoga This is done in a hot room around 36 to 40 degrees Celsius. The movements that are carried out are generally the same as regular yoga. Who is not tempted to do yoga while taking a sauna? In this yoga bikram, 26 yoga postures and two breathing exercises are performed indoors for 90 minutes.

In addition, another unique thing is that the yoga instructor will not demonstrate these posture movements, he will talk about his instructions so that participants stop thinking for a moment. The purpose of yoga itself is practice mindfulness - thinking only for the present, with what is being done, not thinking about the past and the future. practice mindfulness this will reduce the anxiety in you, which will lead to less stress.

Is it true that bikram yoga is more effective in burning calories?

Based on research published on Journal of Strength and Conditioning Research In 2013, participants who did bikram yoga did experience some changes such as strength strength and good muscle control, but the data obtained in the case of weight loss was not large, even after attending 24 meetings that lasted eight weeks.

Could it be that this is due to the participants' unchanged lifestyle, such as consuming foods with excess calorie intake? May be. However, this study was taken quantitatively, and the researchers also checked the calories burned during the class. It turns out that the number of calories burned is almost the same as the number of calories burned during brisk walking, about 330 calories for women and 410 calories for men. Even though this exercise is carried out for 90 minutes. Compare this to when you run at a speed of 5 meters per hour in one hour, which can burn nearly 600 calories.

Benefits of doing bikram yoga

Indeed, the calories burned during bikram yoga are not enough to lose weight drastically. Based on the American Council on Exercise in 2013, yoga is considered a light exercise, the average heart rate of participants when doing bikram yoga is around 57 percent. However, participants in the ACE study maintained that bikram yoga was vigorous exercise because the heat caused them to sweat.

You also need to underline that yoga can help you change your habits. The mindfulness of being completely present in this moment practiced during yoga will help you become aware of what you are eating. For example when you eat, then you will focus on the taste of the food, focus on chewing, you will realize when you feel full; This type of thinking ultimately leads to a healthy life and a balanced weight. Based on research Journal of the American Dietetic Association in August 2009, an ordinary yoga practitioner gained less weight in ten years than one who did not do yoga.

There is another reason there is nothing wrong with doing bikram yoga because poses carried out within a few minutes can bring about changes in blood pressure, energy levels and stress in a person suffering from metabolic syndrome. This reduction in stress levels can make a person more active in activities during the day, and reduce the hormone cortisol - a stress hormone that can lead to weight gain. So, it is very clear that yoga helps you to change your everyday attitude towards a healthier one.

6 tips to start bikram yoga

If you believe that bikram yoga can make you even better in terms of behavior and lifestyle, there is no harm in trying, but you need to pay attention to the following points:

Learn to master heat

If you are not used to feeling hot in the room, learn to stay focused on your breathing. According to Kristin Bergman, who teaches at Bikram Yoga Richmond London, "Trust me, you can heal yourself in less than a minute by closing your mouth and starting to breathe with your nose."

Provide water

You may not need a drink during your workout, but you do need to drink enough during the day of about two liters (8 to 9 glasses). Don't drink too much before exercise, this will cause you to feel nauseous and your stomach will feel bad. When the feeling of dehydration comes, try not to make the movement too hard. However, also make sure you are not excessively dehydrated. Low level potassium , sodium (salt) and electrolytes can cause health problems.

Feeding strategy

Do not come to class too full or hungry, because you will do movements that make your muscles contract in a hot room and require concentration. Try to eat a banana ten minutes before class starts. Everyone has different strategies for regulating food intake, so make sure you figure out what works for you yourself.

Do not be late

If you are new to a yoga class, it is best if you arrive thirty minutes early so that you can discuss with your instructor any injuries you have, or the intricacies of any difficult movements, so that your instructor will help you resolve your concerns.

Choose clothes that absorb sweat

Make sure you wear comfortable clothes, such as clothes made of cotton. Because, uncomfortable clothes can damage your concentration. You need to remember that you will be staying in a hot room for 90 minutes.

Don't be too harsh

The main goal of yoga is mindfulness, so if you can't do a certain movement, try it at the next meeting. Don't be too hard on yourself. You also have to distinguish which one is causing the discomfort and pain. Yoga is not supposed to make you sick.