Bikram yoga, similarly referred to as hot yoga, has had increased popularity in recent times, thanks to its reputation as “calorie blaster.” Bikram yoga is a physical yoga-type where you practice yoga in a heated room with temperatures of up to 105 degrees. In a usual Bikram yoga class, you will exercise the same 26 Hatha yoga poses in the standard order.
The principle behind the Bikram yoga practice is that heat increases the body detoxification through extreme sweating during the exercise. Since warmer muscles can burn more calories, Bikram yoga is a rare type of yoga for weight loss. However, it’s also important to note that the number of calories burned depends on the effort you put into each session and your poses’ strength.
If you put sufficient effort into practicing Bikram Yoga, you can burn up to 600 calories in a single class session of 90 minutes. The heat warms up your muscles, which will lead to a higher calorie amount being burned while exercising. This quantity of calories burned will be half if similar yogi exercises are done in a standard, unheated yoga class.
How many calories burned in bikram yoga
To estimate how many calories burned in Bikram yoga, we utilize the MET value of Bikram Yoga. The MET amount of Bikram Yoga = 5. Therefore, we multiply the cost with an individual’s body mass in Kilogram. After this, you increase the result with 0.0175 and then the time taken in minutes.
For instance, let’s look at how many calories burned in Bikram Yoga in 60 minutes of exercise.
An individual weighs: 185 pounds
Exercise: Bikram Yoga
Bikram Yoga MET value: 5
Exercise Duration: 60 Minutes
The amount of calories for the exercise is calculated as follows:
(185/2.2) ×5×0.0175 × 60 minutes = 441 calories
Therefore, this means that with 30 minutes of Bikram Yoga, you can burn 213 kcal. Bikram yoga exercises take place in heated rooms with temperatures going up to 105 degrees, which the founder of Bikram Yoga refers to as the torture chambers. However, it is not just about the temperature challenge. The 23 poses sequence, every one of them performed two times and held for 10 seconds up to one minute test your balance, strength, and mental fortitude.
Some Bikram yoga fans assert that you may burn 1000 calories or more during a 90 minutes session. There isn’t doubt that the time is taken to exercise, the vigorous yoga positions combined with the extreme heat make you feel like you are burning 1000 calories. In a Colorado State study by Brian Tracy, the physiological effects of Bikram yoga session on 19 experienced female and male practitioners aged 18 and 40; Tracy determined that the calories burned amounted to 460 calories for men, while women burned up to 330 calories in a session of 90 minutes. Men burn more calories as they weigh more compared to women.
Bikram Yoga In Comparison To Other Exercise Types
While that is still the right quantity of calories burned during the exercise and a great practice if you want to get rid of calories, it is not a lot of calories compared to the duration of time spent. This breaks down to about 120 to 150 calories per 30 minutes of practice. That’s the same as walking at a speed of 3.5 miles per hour.
Therefore, even though Bikram feels like the most challenging exercises you can do, metabolically, it is not as challenging as other types of yoga exercises. For instance, you may burn up to 200 to 300 calories in just 30minutes of moderate cycling on a stationary bike, exercising high impact workouts, or even circuit training. With a similar amount of time, you may burn 300 to 400 calories on the elliptical pedaling or trainer vigorously on the stationary bike.
Exceptions for the Study
The participants in Brian Tracy’s study were experienced practitioners; this means that they had already attained an excellent physical fitness base. As a result, they were probably at healthy weights for their body types and heights. Since their bodies were already exercising yoga and were already used to the heat, they did not have to work hard compared to less seasoned learners.
To this extent, therefore, it means that if you are just at your early stages of practicing Bikram yoga, you are likely to burn more calories. Similarly, if you are deconditioned from a sedentary lifestyle or are overweight, you are likely to get rid of a more significant amount of calories than someone who has been exercising for a lifetime. As you continue to practice yoga over the years, the calories burned in a session of 90 minutes will undoubtedly reduce.
Strengthening and Sequence
The nonstop 26 standard yoga posture series, usually done twice in every class, tests your cardiac system while at the same time making strong your muscles. The aerobic benefit is a session active sufficiently to raise your heart rate and burn calories as well. Mayo Clinic commends getting 75 to 150 minutes every week of aerobic exercises to preserve fitness and achieve your weight loss objectives.
A 90 minute Bikram session will meet that requirement, with postures that utilize the body weight to make strong the muscles, which in return leads to increased metabolism as muscles burn energy even in an inactive state. Eagle, awkward pose, standing bow, standing head-to-knee, triangle pose, balancing stick, toe stand, tree pose, and full locust are some of the Bikram postures that make use of your weight for resistance as you grip them while exercising breathing asanas.
The Muscles Magic Hormone
The emphasis on body mass bearing postures in the Bikram series can prolong the calories cost even more radically than Bikram claims. Harvard researchers lately learned that hormone irisin is released when you exercise your muscles. Hormone irisin flows through the plasma, making changes to the fat cells. White fat body cells store fat while, on the other hand, brown fat body cells do not. On the contrary, they burn it. Irisin reduces the number of white fat body cells and intensifies the amount of brown fat body cells. Therefore, the exercises in an extreme Bikram class works muscles that release irisin while at the same time toning the muscles that keep them burning calories long after the session.
Other Benefits of Bikram Yoga
Bikram yoga aims at providing mind relaxation and improves physical fitness. A heated class may make the exercises more challenging. However, the benefits are worth it, particularly if you are looking to make some progress in some of the areas outlined below.
- Improved flexibility
You may have realized already that exercising after you warm up your muscles is a lot safer than practicing yoga on cold muscles. It, therefore, follows that a hot environment may make yoga postures effective and more comfortable. The high temperatures enable you to stretch a little more and attain a more excellent motion range.
- Builds bone density
Weight support during yoga poses may assists in building bone density. Bone density is particularly crucial for grown-up adults and premenopausal women, considering that bone density reduces as you age. A study carried out in 2014 on women who took part in Bikram yoga for over 5 years found that premenopausal women had an increase in bone density in their hips, neck, and lower back.
- Stress reduction
Many individuals turn to yoga exercises as a way of dealing with stress. In addition to this, yoga exercises significantly contribute to improved health and quality of life.
- Skin nourishment
Sweating is a primary objective of Bikram yoga. Similarly, one of the benefits of sweating in a hot environment is that it may lead to improved circulation, supplying oxygen and blood rich in nutrients to skin cells. This helps nourish the skin from the inside.
- Reduces the level of blood glucose
While any form of exercise may assist burn energy and decrease the levels of glucose in the blood, Bikram can be particularly useful for people at an increased risk of suffering from diabetes.
- Cardiovascular boost
Remarkable various yoga postures practiced in high temperatures may give your lungs, heart, and muscles an extra challenging workout in comparison to exercising in lower or average temperatures. In addition to this, Bikram enhances your metabolism and respiration.
How many calories burned in bikram yoga ? Conclusion
Some of the weight loss you might experience from Bikram yoga comes as a result of sweating. The heated yoga class and constant moisture, plus the heat boost from a studio full of sweaty bodies, work your body’s cooling system to the maximum.
Therefore, failure to ensure you stay hydrated may place you at an increased risk of heat exhaustion and may as well worsen any existing medical conditions. It’s advisable to get used to the changing heat gently as you begin the practice at first as you start to exercise, even if you do not complete the routine.
Be attentive to symptoms of heat distress, such as headaches and dizziness. Similarly, consult with your health care provider before committing yourself to a Bikram practice to ensure the high energy and high temperature is safe for you. I hope we were able to answer your question “How many calories burned in bikram yoga” 🙂