I Do Hot Yoga and Love It. I Do NOT Recommend It. 3 Reasons Why:

sweaty face w smileThe hot yoga I do is not Bikram.  It’s an offshoot and it’s offered in a room heated with infrared heat.  This is a large part of why I decided to try it.  Infrared heat has detoxifying effects on the body that surpass any other form of heat.  My logic went something like this: It doesn’t even matter if I do any of the poses – I’ll be getting a health benefit simply by being in the room.  It worked.  It got me in the door to try something new.

I have come to enjoy these classes very much and every class I go to reinforces for me why I will never recommend hot yoga to any of my patients:

1. There is very little attention to form.

What mention there is on occasion is often misguided.  Many of the instructors are young and likely unfamiliar with injured and aging bodies. I spend much of my time focusing on pulling back – keeping my movements small and calculated and often doing something different from the rest of the class – something that I know is mechanically more sound for my body.

2. The heat is extremely seductive

It takes a very self aware person with much experience with biomechanics to know where the limits are to keep from pushing too far into the postures.  Not only does the body become more pliable but there is less feedback from the warmed muscles and tendons about what is truly safe.

3. Heat tolerance is simply very individual

Even people who like to be warm don’t necessarily take well to increasing their heart rate in 105 deg. Farenheit.  I am a good sweater.  The moisture on every inch of my skin helps keep me cool during these workouts.  Many people don’t have the same capacity for sweat over every inch of their body and people with that sort of constitution risk over heating.

I will continue to go to hot yoga when I can – it amounts to one day a week, two days at the most, and that’s interspersed with the mainstay of walks with my dog and visits to the gym where there’s swimming and resistance training…and only when the weather is perfect there’s a bicycle and a promise of wind on my face that calls my name.

For me it will always be about balance – whether that’s a one legged pose or juggling sufficient sleep with adequate nutrients with demands of life and the expectations or compassion we extend ourselves.

Namaste.

Menopause, Andropause and now “Somatopause”?

bodybuilder poseWell it’s no secret what menopause is.  Luckily there’s an increasing body of information widely available out about it these days.  Among other hormonal shifts, the primary change in menopause and peri-menopause occurs with estrogen levels.  Estrogen production decreases as women age, and move away from the reproductive stage of life.

Men have an equivalent transition as their androgens shift and the production of testosterone wanes.

Somatopause is not as commonly discussed and the term might be unfamiliar, but depending on your age you might not be surprised to hear what it is.  This is a change that happens for both men and women as we approach later life.  The prefix soma comes from the Greek meaning “body”.  In medicine the term somatic refers to the physical body – the machine: muscles and bones.

If you’re someone who’s nearing mid life or just past it, then you may already have noticed that your body is definitely changing – possibly even before you notice changes in estrogen or testosterone.  In addition to finding hairs where there didn’t used to be any or skin tags in inconvenient places, skin may not be as firm or as thick, but above all, our muscle mass is suddenly not what it used to be.  Many middle aged people will notice that seeing and feeling the results of exercise becomes harder and harder.  It becomes really easy to lose the effects of exercise.  The decrease in muscle mass and the decreased ability to build muscle is what the term “somatopause” refers to.

Somatopause, or this decrease in muscle mass, just like the other two ” -pauses”, is also because of a decreasing hormone.  In this case it’s the human growth hormone (HGH).  The human muscle cell (sarcomere) needs HGH in order to grow.   Our body stops naturally making as much growth hormone as we do when we’re younger.

Does this mean we should all just roll over and become flabby and weak?  We certainly can but it’s not a fate we have to accept silently. At the very least this information should make us want to work a little harder at staying with an exercise regimen.  The “Move it or Lose it” adage definitely becomes louder and clearer the older we get.

Incidentally, there’s some really interesting evidence just coming to light recently that seems responsible for feeding yet another trendy exercise fad.  In recent months you may have heard more and more about high intensity interval training.  The allure of this kind of workout is that it touts much less of a time commitment in the gym (for the busy professionals) but promising to deliver the same or better outcomes fitness-wise.

Well, I’m the first to dig my heels in when I notice the frenzy for a fad taking hold and I always advise caution to all patients considering trying this particular one – no matter what age.  The potential for injury is high when we combine speed or time stress with intensity since neither leave much room for focusing on safe form unless closely supervised.  So, I generally don’t advise anyone to do this kind of training, but I am changing my tune a little bit and here’s why:

Studies have shown this kind of training appreciably stimulates an increase in growth hormone production. So, if  it’s done safely, the high intensity, short spurts of exercise can be particularly useful to those of us approaching somatopause.  The added stints of growth hormone production will aid in the building of muscle mass even in someone who has entered this stage of life where the natural decline of HGH has begun!

If you’re struggling to put on muscle mass don’t forget to think about your nutrient intake but you might as well also consider  kicking it up a notch once or twice a week for the sake of these muscle building benefits.  But don’t leave behind the traditional workouts that you enjoy.  It’s far too important to our brain chemistry to leave those behind.  Workouts of a minimum of 30 min. and longer, will be what give you a good dose of “happy chemicals”.  These will become more important as you add the naturally more stress hormone inducing high intensity workouts, simply for balance. (Take a moment to read this post to learn why it’s important for some people to be especially careful with stress inducing activities – you might be adding fuel to the fire despite your best intentions)

I hope you’ll consider the fact that maintaining and gaining muscle mass at all ages is not just about looks. You will look great and feel much better about your looks but more importantly, it’s very much about life sustaining function that will make all aspects of daily living easier, safer and seamless.  It’s a biological fact that movement is ultimately what sustains life and you can’t move if you don’t have muscle!

 

References:

http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx

http://www.ncbi.nlm.nih.gov/pubmed/10442584