Your muscles might feel like they are on fire a day or two after an intense weight-training session. This syndrome, known as delayed onset muscle soreness, represents one of the downsides of resistance training. Delayed onset muscle soreness cannot be avoided, but Bikram yoga, also known as hot yoga, may offer a soothing post-weight-training workout stretch for sore, aching muscles.
Delayed Onset Muscle Soreness
Delayed onset muscle soreness is a natural process of the body. Following intense weight-training sessions, microscopic tears develop among the fibers of the muscles worked on the eccentric phase of the exercise, meaning when you load the muscle with weight and then lengthen it. During a bicep curl, for example, when your arm is fully extended, holding the dumbbell represents the eccentric component. These micro tears cause the pain and stiffness you often feel for a few days after weight training, until the tears heal.
Bikram Yoga Benefits
In Bikram yoga, students perform 26 poses in a heated room. Developed by yogi Bikram Choudhury, this form of yoga follows the principle that warm muscles are able to stretch more effectively, which in turn minimizes injury. Following an intense weight-training session, a Bikram yoga class may improve joint mobility, boost circulation, help your body release more toxins through sweat and ease some of the discomfort caused by delayed onset muscle soreness.
Other Advantages
Bikram yoga may also generate some improvement in muscular strength, according to Colorado State University researchers. A 2008 study published in the "Journal of Strength and Conditioning Research" observed the effects of Bikram yoga on a group of 10 adults and saw modest improvements in leg strength and muscle control.
Warning
If you have high blood pressure and intend to take a Bikram yoga class after weight training, discuss the idea with your doctor first. Bikram yoga is typically not recommended for those with high blood pressure. Also, according to "Yoga Journal," the average Bikram yoga studio has a heat index of 105 degrees, plus 60 percent humidity, so dehydration becomes a concern. Hydrate yourself adequately before, during and after class, and if you experience dizziness, headache, nausea, confusion or cramps, stop your workout and get out of the heat immediately.
References
- American Council on Exercise; What Causes Muscle Soreness and How is it Best Relieved?; Jessica Matthews, M.S.; September 2009
- American Council on Exercise: Don't Be a Sore Loser - Dealing With Muscle Soreness
- "Yoga Journal"; Facing the Heat; Shari Waxman
- "Journal of Strength and Conditioning Research"; Yoga as Steadiness Training: Effects on Motor Variability in Young Adults; C.E. Hart, B.L. Tracy; September 2008
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