現役トレーナーがガチで「ホットヨガ」を評価する!

おはようー!こんにちはー!こんばんわー!
現役トレーナー、現役ボディビルダーの健です。

今日は「ホットヨガ」についての記事だよ。

テレビCMで俺も見たけど、すごい人気らしいね。
適切な高温と湿度のなかで、水分補給をしっかりとしながら、ヨガをするみたい。
デトックス効果や、発汗作用向上、冷え性や肩こり改善と、ダイエットに有効!と謳っているね。

で、実際どうなの、と。

「効果なし」というエビデンスの方が多そう

うーん、残念。
完全に否定はしないものの、効果は低そうだよ。

最初に言っておくけど、「ヨガ」の効果は高いと思っている。
懸念しているのは「ホット」のほう。
ちなみに「ホットヨガ」であっても、今まで運動しなかった人が開始するのであれば、もちろん効果はでる。
そもそも、どんなジャンルであれ運動習慣は非常に大切だ。

つまり、「ホット」じゃなくてよくね?という結論になる。

正直なところ、こういうエビデンスの情報を調べる前に、俺の持ち合わせの知識で考えても、効果は薄いだろうな、とは思っていた。

さて、深堀していこう。
以下は、まず文献に頼らず、俺の知識だけの考えを述べる。

汗をかく、ということはそもそもどういうことか

暑くて、体温を下げるために汗がでる。
直接熱を逃がすような作用もあるし、肌が湿ることにより気化熱の力で体を冷ます効果もある。

運動をして汗をかくのも、筋温の上昇で、体を冷まそうをしてかいているだね。

つまり、体が暑いから、仕方なく汗をかくわけだね。

汗をかいても気持ちいい、は錯覚

よく「汗をかくから気持いい」というワードを聞くが、これは間違いだと思う。
正確には体を動かすことは、脳にとっても刺激的で、はっきりと覚醒する。
そして気持ちがいい!となるわけだ。

これはしっかりとエビデンスがある。

運動して気持ちがいい(汗がでた)

が正解だ。
仮に汗をかく=気持ちがいい、なら緊張した時の汗や、骨折した時の汗も気持ちよくなっちゃうよ。

運動するなら適温がいい

さあ確信に近づいてきたぞ。

かなり当たり前の事になると思うが、運動するなら適温がいいよね。
暑くもなく、寒くもなく、普通と感じる温度だ。
激しい運動をするなら18~24℃くらいがいいね。

オリンピックのマラソンと競歩が東京から札幌に変更になったことは記憶に新しい。
理由は、暑いから、だよね。

めっちゃ脱線するが、俺は東京のままでよかったと思う。
理由は平等に対策できて、走る環境も平等だから。

じゃあホットヨガは・・・?

少なくとも俺は「ホット」にする理由は薄いと考える。
25℃くらいの、少し暖かめ、くらいでやるのが良いセンスだと思う。

冒頭で俺が書いた、企業の言うホットヨガのメリットを1つずつ説明してみよう。

デトックス効果はある?
ないと思う。
俺が前に読んだ文献では、汗によってでる老廃物は、便に70%、尿に15%、汗に0.1%とあった。
つまり、汗による老廃物除去の作用は、無いに等しい。
逆に汗によって適切なビタミン、ミネラルなどが失われる可能性の方が高い。

発汗作用向上はある?
汗が出るのは「暑いから」
運動で発汗作用が向上するのは筋量の向上からの、筋温の上昇のため。
つまり、筋肉がつかないと発汗作用の向上はないと考えている。
ホットヨガには筋肉をつける効果は低い。
つまり、ホットヨガで発汗作用の向上は期待できないと考えている。
ちなみにハードなヨガになると、かなり筋力も使うので、こちらは筋量の向上と発汗作用の効果が出てくると思う。
でもホットな環境でハードなヨガはできないんじゃないかなぁ。

冷え性や肩こり改善に効果はある?
「ヨガ」による冷え性、肩こり改善の効果はあると思う。
この二つは、末端の毛細血管に、上手く血流が流れ込んでいないことが大きな原因。
ヨガのような運動習慣によって筋肉の凝り固まりが改善すれば、効果が出ると思う。
ただホットであるメリットはあるのだろうか。
結局部屋から出たら寒いでしょう。

ダイエット効果はある?
もちろん運動習慣として継続することは素晴らしく、効果はあると思う。
ただし、それはヨガそのものの効果であり、ホットであるメリットがないと考える。
当たり前なんだけどね、暑いから脂肪が燃えるわけないよね。
それ昭和の考えやで。

効果がないと言うエビデンスはあるのか?

残念、たくさんあった・・・
先ほど無作為に4つほど調べてみたんだけど、3つが大変否定的な内容であった。

ほとんどに共通して、やはり「ホット」である事に否定的な意見だった。

具体的には、まずヨガとホットヨガでチームを分ける。
同じ内容のヨガを行って柔軟性や筋量の上昇を測ると、ヨガの方が効果が出た、っての。

文献によっては、過酷な中で運動をすることによる、脳血管系のダメージの懸念や、自律神経が狂う懸念などがあった。

興味があったら、こんな感じで調べてみて。
(Google検索)

最後に

かなり否定的な内容になってしまったが、運動習慣という意味では、やる価値はもちろんある。
そして大切なのはプラシーボ効果だ。
仮に科学的根拠が薄くとも、思い込みによって継続できるのであれば上出来ではないだろうか。

まとめ

  • 汗は、暑いから仕方なく出るもの
  • ホットヨガの「ホット」の効果は疑問
  • でも信じるものは救われる

以上!

An active trainer evaluates “Hot Yoga” with a gachi!

Good morning! Hello! Good evening!
I am an active trainer and an active bodybuilder.

Today is an article about “Hot Yoga”.

I saw it on a TV commercial, but it seems very popular.
I want to do yoga with proper hydration in appropriate high temperature and humidity.
Effective for dieting with detox effect, improved sweating, cooling and stiff shoulders! I’m talking.

And what about it?

There seems to be more evidence of “no effect”
Well, sorry.
I don’t deny it completely, but the effect seems to be low.

First of all, I think that “yoga” is very effective.
I’m more concerned about “hot”.
By the way, even if it is “hot yoga”, it will be effective if people who have not exercised until now start.
In the first place, exercise habits are very important in any genre.

In other words, isn’t it “hot”? The conclusion becomes.

To be honest, before examining this evidence information, I thought that my knowledge would have little effect.

Now let’s go deep.
The following is my first thought of knowledge without relying on literature.

What does it mean to sweat?
It’s hot and I sweat to lower my body temperature.
It has the effect of directly releasing heat, and also has the effect of cooling the body with the power of vaporization heat by moistening the skin.

Exercising and sweating is like trying to cool down the body by raising muscle temperature.

In other words, because your body is hot, you can’t help sweating.

The illusion of feeling good even if you sweat
I often hear the word “I feel good because I sweat,” but I think this is a mistake.
To be precise, moving the body is also stimulating and clear for the brain.
And feel good! That’s why.
There is solid evidence of this.

Exercise and feel good (sweaty)

Is the correct answer.
If you sweat, you feel good, so you feel better when you are nervous and sweat when you break your bones.

If you exercise, the right temperature is good
I’m getting closer to conviction.

I think it’s quite natural, but if you exercise, the right temperature is good.
It’s not hot, cold, or normal.
18-24 ℃ is good for intense exercise.

It is a new memory that the Olympic marathon and racewalking has changed from Tokyo to Sapporo.
The reason is because it is hot.

I’m really derailed, but I’m glad I stayed in Tokyo.
The reason is that measures can be taken equally and the driving environment is equal.

So what about hot yoga?
At least I don’t think there is a reason to make it “hot”.
I think that it is a good sense to do it at about 25 ℃, warm a little.

Let me explain the benefits of hot yoga that I wrote at the beginning, one by one.

Is there a detox effect?
I don’t think so.
In the literature I read before, the waste from sweat was 70% for stool, 15% for urine, and 0.1% for sweat.
In other words, the effect of removing waste by sweat is equal to nothing.
On the other hand, it is more likely that proper vitamins and minerals will be lost by sweat.

Is there an improvement in sweating?
I sweat because it’s hot
The sweating effect is improved by exercise because of the increase in muscle temperature due to the increase in muscle mass.
In other words, if the muscles are not attached, the perspiration action is not improved.
Hot yoga has little effect on muscle building.
In other words, hot yoga cannot be expected to improve perspiration.
By the way, when it comes to hard yoga, I use a lot of muscle strength, so I think that this will have the effect of improving muscle mass and sweating.
But I guess you can’t do hard yoga in a hot environment.

Is it effective in improving coldness and stiff shoulders?
I think that “yoga” has the effect of improving coldness and stiff shoulders.
The two main reasons are that blood flow does not flow well into the capillary at the end.
I think that it will be effective if muscle mass improves by exercise habits like yoga.
Is there any merit of being hot?
After all, it will be cold once you get out of the room.

Is there a diet effect?
Of course, it is wonderful to continue as an exercise habit, and I think it has an effect.
However, it is an effect of yoga itself, and there is no merit of being hot.
It’s natural, but it’s so hot that fat doesn’t burn.
That’s the idea of ​​Showa.

Is there evidence that it is ineffective?
Unfortunately, there were many …
I tried to check about 4 randomly, but 3 were very negative.

In most cases, it was a negative opinion that it was still “hot”.

Specifically, the team is divided into yoga and hot yoga.
If you do the same yoga and measure the increase in flexibility and muscle mass, yoga is more effective.

Depending on the literature, there were concerns about damage to the cerebrovascular system caused by exercising in harsh conditions, and concerns about the autonomic nerves going crazy.

Finally
Although it has become quite negative, it is of course worth doing in terms of exercise habits.
What is important is the placebo effect.
Even if the scientific basis is thin, if it can be continued by assumption, isn’t it good?

Summary
Sweat is inevitable because it’s hot
The effect of “hot” hot yoga is questionable
But what I believe is saved
that’s all!

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