The effect of practicing high temperature yoga in summer

The weather was too hot, and some people rushed to get into the air-conditioned room, but some people just wanted to sweat happily. No, recently several friends have signed up for yoga classes at the same time. I heard from them that when yoga originated in India, people practiced it in high temperatures. It's hot summer now, and the temperature is just right. If you participate in a high-temperature yoga class, you can also achieve the effect of losing weight, body building, detoxification and beauty while sweating profusely.

Is he really that god? Even if you don't have to head into the scorching sun, it's still hot in the practice room, not to mention practicing high-temperature yoga in an indoor set at 38-42 degrees Celsius. Will it cause heat stroke or other dangers? In this regard, the reporter interviewed yoga instructors and experts engaged in traditional Chinese medicine and exercise research.

Practicing yoga in summer is good for "fitness"

"Summer is the best time to practice yoga." Chen Li, a senior coach at Guangzhou Limeijian Women's Yoga Studio, said that in summer, the body's qi and blood are relatively smooth, so it is not only much easier to practice, but the body will become more relaxed and comfortable after fully stretching. Especially for many elderly people, arthritis is often severe in winter and relieved in summer. You should seize this opportunity to practice yoga and do some auxiliary exercises for damaged joints to help the body's cold, blood, and accumulated dampness is discharged from the body. "I have a trainee who is 76 years old this year. Since practicing yoga, not only has her joints improved a lot, but her high blood pressure and high blood lipids have also improved. The doctor also advised her to stick with it."

However, the biggest benefit of practicing yoga in this sultry season is to calm down the irritability. Chen Li said that due to long-term insomnia, student Ms. Zhang's personality became sensitive and anxious, but on the night of her first experience of yoga, she slept soundly for the first time. The next day, when her husband told her,"You sleep soundly like a little girl," she applied for an annual pass without saying a word."Yoga will become a part of the rest of my life."

Sweating ≠ reducing fat, be careful of heatstroke when the temperature is too high

"Practicing yoga at high temperatures will cause you to sweat a lot, but sweating does not mean that fat will burn. At present, there is no authoritative medical evidence to prove that high-temperature yoga helps people lose weight." Associate Professor Chen Xiuhua, deputy director of the Traditional Therapy Center of Guangdong Province Hospital of Traditional Chinese Medicine, said: Practitioners of "high temperature yoga" who aim to lose weight and lose weight generally have misunderstandings about this fitness program. In fact, most of the weight lost is water. In the hot summer, it is especially important to replenish lost water in time after exercise.

Professor Luo Xinghua of the Department of Sports and Health of Guangzhou Institute of Physical Education pointed out that yoga exercise in an environment with an excessively high temperature of 38-42 degrees Celsius will have a certain impact on the body temperature center, which will not only hinder the normal operation of the heat dissipation system, but also cause a large loss of body fluids and electrolytes due to excessive temperature, which is likely to cause cramps and heatstroke. "If you don't pay attention to ventilation and replenish the required water in a timely manner, it will also lead to dehydration and disorder of the physiological system, and in severe cases, life will be lost. This is contrary to the original intention of practicing yoga to strengthen the body and enhance immunity."

Improper artificial temperature control, optimal shade and ventilation

Since practicing high-temperature yoga is dangerous, is it appropriate to control the temperature in the practice room within the human comfort range of 24-27 degrees Celsius? Professor Luo Xinghua said that as a result, the temperature difference between indoor and outdoor will be large. Although people feel comfortable when exercising indoors, it will hinder the perspiration and dissipation of heat energy from the sweat glands of the human body. The operation of the heat dissipation and conduction system will slow down, which will affect the human body. Certain impact. On the contrary, yoga exercise is carried out in an environment where there is no large temperature difference between indoor and outdoor. As long as the amount of exercise is not excessive and the water is replenished in a timely and sufficient manner, it will not have much impact on the functional loss of the human body. "Of course, the most ideal practice environment should be in a cool and ventilated place."

In addition, Deputy Director Chen Xiuhua also put forward several precautions for practicing yoga in summer:

Practitioners should not practice while being too hungry or full;

You don't need to drink too much water before exercise. Instead, you should replenish water or salt immediately after sweating (such as 0. 9% normal saline);

The practice time should be determined according to the individual's physique. Generally, it should be about 30 minutes for beginners. Avoid excessive or even overload practice;

If you feel uncomfortable conditions such as chest tightness, palpitation, shortness of breath, headache, etc. during exercise, you should stop practicing immediately and rest in a place with fresh air, good ventilation, or normal room temperature. If you cannot relieve yourself after rest or the symptoms are serious, you should seek medical advice promptly;

After exercise, the body may cause temporary brain hypoxia due to body fluid loss or high temperature environment. Avoid taking a cold bath, blowing on air conditioning or drinking cold drinks immediately. After a short rest and replenishing water, you can take a hot bath before taking a hot bath; never take a picture after exercise."sigh on the air conditioner" or blow directly into the air conditioner outlet.

In addition, after practicing high-temperature yoga, you can do a simple aerobic exercise, which will help you lose weight! (Internship Editor: Zhang Xing)