'Hot' yoga yields fitness benefits according to researcher

July 14, 2014 by Jeff Dodge, Colorado State University
CSU Health and Exercise Science student Dawn Christensen participates in Brian Tracy's latest study on Bikram yoga.

Researchers at Colorado State University have produced some of the first scientific evidence that Bikram yoga, a type of "hot yoga," has beneficial effects on fitness.

They are also the first to quantify the number of burned while practicing this .

Brian Tracy, an associate professor in CSU's Department of Health and Exercise Science, presented his lab's findings in May at the national conference of the American College of Sports Medicine.

Bikram yoga is a standardized 90-minute session featuring 26 postures and two breathing exercises performed in a room heated to 105 degrees Fahrenheit and kept at 40 percent humidity. In his most recent study, which was highlighted in recent online issues of Time and Glamour magazines, Tracy measured the body's response to a yoga session performed by 19 seasoned 18- to 40-year-old Bikram practitioners – 11 women and eight men.

He found that the participants showed elevated heart rates averaging about 160 beats per minute and core temperatures averaging 100.3 degrees F, all within a safe range. Tracy also found that the body's average metabolic rate, or calories burned, was roughly equivalent to walking briskly (about 3.5 miles an hour) for a full 90 minutes.

Some practitioners have reported burning as many as 1,000 calories in one Bikram yoga session, but Tracy said the figure in his study averaged about 460 calories for men and 330 for women. Differences in body size explained the caloric difference between the sexes.

According to Tracy, the previous higher calorie estimates are likely due to practitioners using a calculation based on their heart rate response during hot yoga, but that prediction equation is only appropriate for exercise at normal temperatures. Elevated temperatures in the hot yoga studio produce higher heart rates, which doesn't necessarily translate into higher metabolic rates or calorie consumption, he said.

"That prediction equation results in an inflated estimate of the calories being burned," he said. "We didn't predict calories burned, we actually measured metabolic rate for the first time. This number of calories burned can still contribute to weight loss with regular participation."

Tracy found that Bikram yoga has a variety of positive effects on fitness and lifestyle, and results vary: The participants' age, body mass, pace, yoga experience, weight, motivation, and other factors could result in higher or lower calorie-burning and weight loss. Those populations haven't been scientifically studied yet.

Tracy's study builds on previous groundbreaking research from his lab. In 2008, he led the first scientific study on the physiological effects of Bikram yoga, published in the Journal of Strength and Conditioning Research, which found that muscle control, balance and strength were improved in a group of test subjects who had never tried Bikram yoga before.

In that study, participants undertook an eight-week, 24-session yoga program and showed measurably better results than a control group that remained inactive. In a subsequent 2013 research paper in the same journal, Tracy and his co-authors reported that the subjects showed significant gains in spine, hamstring and shoulder flexibility and improved whole body strength, but cardiovascular performance and aerobic fitness remained largely unchanged, probably due to the brief training period and beginning healthy cardiovascular status of the participants.

Tracy's latest research was funded by Bikram's Yoga College of India and PURE Action, Inc., a yoga research and education nonprofit advocacy group, neither of which had prior review or control over the results of the study. In addition to collaborators Apurba Mukherjee from the Bikram College and Stacy Hunter from PURE Action, co-authors were CSU doctoral student Megan Fritz and research assistant Amy Grossman.

Tracy said that considering its popularity and volume of anecdotal positive health effects, there is a dearth of research on Bikram yoga; he and various co-authors have produced two of the five peer-reviewed papers that have been published on the physiological effects of the regimen. The paper on the new study, which would be the sixth, is still being drafted for publication.

Explore further: No harm in yoga: But not much help for asthma sufferers

Related Stories

No harm in yoga: But not much help for asthma sufferers

June 2, 2014
Yoga has long been promoted as a method for improving physical and mental well-being. And although yoga is often suggested to asthma sufferers to help alleviate symptoms, a new study found little evidence that yoga will improve ...

Yoga in menopause may help insomnia, but not hot flashes

September 27, 2013
Taking a 12-week yoga class and practicing at home was linked to less insomnia—but not to fewer or less bothersome hot flashes or night sweats. The link between yoga and better sleep was the only statistically significant ...

Specialized yoga program could help women with urinary incontinence

April 25, 2014
An ancient form of meditation and exercise could help women who suffer from urinary incontinence, according to a new study from UC San Francisco.

First evidence that yoga can help keep expectant mothers stress free

May 1, 2014
(Medical Xpress)—For the first time researchers in the UK have studied the effects of yoga on pregnant women, and found that it can reduce the risk of them developing anxiety and depression.

NIH video reveals the science behind yoga

August 2, 2012
A video featuring research on how yoga works, the safety of yoga and whether yoga can help treat certain health problems is being released by the National Center for Complementary and Alternative Medicine (NCCAM), ...

20-minute bout of yoga stimulates brain function immediately after

June 5, 2013
Researchers report that a single, 20-minute session of Hatha yoga significantly improved participants' speed and accuracy on tests of working memory and inhibitory control, two measures of brain function associated with the ...

Recommended for you

Women run faster after taking newly developed supplement, study finds

January 19, 2018
A new study found that women who took a specially prepared blend of minerals and nutrients for a month saw their 3-mile run times drop by almost a minute.

Americans are getting more sleep

January 19, 2018
Although more than one in three Americans still don't get enough sleep, a new analysis shows first signs of success in the fight for more shut eye. According to data from 181,335 respondents aged 15 and older who participated ...

Wine is good for you—to a point

January 18, 2018
The Mediterranean diet has become synonymous with healthy eating, but there's one thing in it that stands out: It's cool to drink wine.

Sleep better, lose weight?

January 17, 2018
(HealthDay)—Sleeplessness could cost you when it's time to stand on your bathroom scale, a new British study suggests.

Who uses phone apps to track sleep habits? Mostly the healthy and wealthy in US

January 16, 2018
The profile of most Americans who use popular mobile phone apps that track sleep habits is that they are relatively affluent, claim to eat well, and say they are in good health, even if some of them tend to smoke.

Improvements in mortality rates are slowed by rise in obesity in the United States

January 15, 2018
With countless medical advances and efforts to curb smoking, one might expect that life expectancy in the United States would improve. Yet according to recent studies, there's been a reduction in the rate of improvement in ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.