For years now I've been hearing that training in the heat is great for fast weight loss.
I've listened to vision-filled stories of lean, glistening bodies, achieved after only a few weeks of heat training.
One guy I knew even used to take an exercise bike into the sauna and pedal furiously for 30 minutes each day! And you know what? He definitely did come out looking pretty ripped after each session. But was that a short-term sweat loss reaction, or was he actually losing body fat?
Either way, I started buying into the idea myself. I used to do 60-90 minute cardio sessions with about 3 (thick) layers of fleece covering me from top to toe. Plus a beanie of course. And scarf. And gloves. And no, it wasn't Winter. Give me a break, I was only 19! Sweat, baby, sweat. Oh yeah. I loved feeling the perspiration. It made me feel clean, fit, and definitely smaller around the waist.
I still love training in the heat. I still feel fantastic after 90 minutes in 38 degree room (hot Yoga these days - my addiction!). And I still finish a heat session a good 6-7 pounds lighter than what I started.
But here's the catch. While it would be nice to keep that weight off every time, I just haven't managed to figure out a way to go without water. Especially after 90 minutes of solid, dripping sweat!
So if the immediate weight loss is nothing more than fluid, what are the overall or long-term effects of heat training? Can it help you to lose weight faster?
Let's take a look at the facts.
o Training in heat will elevate your heart rate faster than room temperature, and will definitely give you an increased perceived exertion level (how hard you feel you are working). It will also make you sweat faster, and in greater quantity. Here's the catch: it's highly likely you'll actually work at less, not more, than your usual potential. Until you're well conditioned to the added temperature, the heat will slow you down, and could also make you feel dizzy, flat or sick. Guess what? Slower training does not equal more weight loss (I don't care what the traditional mid-HR Zone for fat-loss junkies say) - even if your heart is pumping nineteen to the dozen.
o If you don't take the effects of heat training seriously, it could actually cause you to GAIN weight! By 'take seriously', I mean ensure that you replace every lost drop of fluid, as well as lost electrolytes. Electrolytes are the minerals - such as magnesium and sodium - that make your sweat salty. The best way to replace them is with natural, organic sea salt. I like to add it to my water. Without replacing this vital lost energy, you will actually slow your metabolism down - your body knows it can't function well without these minerals.
o Most people do not last for their normal session length in the heat. This is another reason that heat training is not great for weight loss. Less time - less fat burnt (but not always, as you'll know if you've read my article 'The Best Way to Train Weights for INCREDIBLE Fat Loss!').
o Many people take that good feeling of having lost 6-7 pounds of sweat, and think that it means they can indulge for the rest of the day. Unfortunately, this leads to a very strong feeling of regret the next morning, as they tend to wake up with all the lost fluid gained, and a few extra food pounds to boot.
So that's the case against heat training. Does this mean that increased temperature can't assist you to lose weight?
Here's the good news. No, it does not mean that.
It's important to remember that lost sweat does not equal lost fat. But where heat training can help you, is as a detoxification and balancing process, and this in turn can result in weight loss.
o Detoxification
You sweat out toxins in great quantity when training in the heat. This assists your liver to 'clean up' your system more efficiently, and thereby improve all metabolic functions, including fat burning ability. THE CATCH! If you don't shower off the sweat immediately, you will re-absorb those toxins. Yuck! It is also crucial to replace all lost fluid with quality water and salt, for the reasons discussed above.
o Hormonal balance
Training in heat, particularly in the form of specific yoga postures, can stimulate the master hormone gland, which is the pineal gland. This can help your entire hormonal system to balance, going so far as to balance and improve appetite, digestion, energy, and overall wellbeing. Pretty powerful! Certain Yoga postures are also designed to stimulate your thyroid gland. This has to do with the hormones that balance your metabolism. Again, it is crucial to replace all lost fluid, or you will not benefit from the heat. As mentioned above, it could be counter-productive to your weight loss goals if you go too long without replacing lost fluid.
So there you have it, folks. The case both for and against. As I stated earlier, I'm a big fan of heat training - but that doesn't mean I'm rushing out for a pizza with the lot after sweating out a few pounds. Now as to whether you want to take your exercise bike into the sauna, I'd have to say that's between you and your gym (and their insurance!)
Kat Eden
Personal Trainer; Holistic Health Practitioner; BioSignature Modulation Practitioner Melbourne, Australia
Visit my blog: bodyincredible.com bodyincredible.com
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