What is it? Benefits? Contraindications?
The HOTBOX workouts can include yoga, pilates, and strength workouts (HIIT).

The HOTBOX combines these three factors: heat, infrared energy and workout.

Heat
Raises your core body temperature and speeds up metabolism.
When your core body temperature rises, this triggers the processes that speed up your metabolism. Another heated workout advantage is that less time is required for warm-ups in a heated studio.

Infrared energy
Activates and strengthens the regenerative processes in the human body.
 Infrared energy has the effect of strengthening and activating the regenerative processes in the human body. This is why workouts in an infrared energy environment can help to accelerate workout recovery.

Exercise
Increases your heart rate and maximizes calorie burn.
Two forms of exercise work very well inside of the HOTBOX infrared STUDIO- Isometrics and HIIT. With isometrics, a variety of methods can be used, such as yoga and pilates. With HIIT (High Intensity Interval Training), a short 15–20-minute routine will provide just the right amount of workout results when combined with heat and infrared energy.

Typically, hot yoga is practiced in a heated room in temperatures ranging from 32–40-degree Celsius, with humidity reaching 40%.  Other workouts might be practiced in temperatures reaching 50 degree Celsius.

HOTBOX workouts promote health, however due to heat exposure, special populations (people with pre-existing health conditions or pre-natal) must take precautions before joining the class.

Note: If any of the contraindications listed below are present, a doctor’s note is required prior participation.

Benefits:

• Muscle recovery
• Pain relief
• Stress relief
• Weight loss
• Increased calorie burn
• Detoxification through sweating
• Increased flexibility
• Cellulite reduction
• Anti-aging and skin rejuvenation
• Enhanced strength
• Improved circulation

Contradictions:
Medical contradictions:

• Cardiovascular issues (high blood pressure)
• Respiratory problems (asthma)
• Heat related illnesses (heat exhaustion)
• Joint issues (arthritis)

Other considerations:

• Dehydrations risk
• Overexertion due to heat
• Inability to listen to body signals

Safety Recommendations :

• Gradually acclimate to heated environments
• Stay hydrated before, during and after class
• Listen to your body, rest if you feel faint or dizzy  

Nutrition​:

• Avoid heavy meals that may cause discomfort during practice
• Eat a light snack about 30 to 60 minutes before class (e.g. yogurt or fruit)

Clothing & Mindset​:

• Choose light colors to stay cool
• Wear breathable, moisture-wicking clothing
• Arrive early to acclimate to the heat
• Set intentions for your practice, focusing on mindfulness and self-care

Benefits for Expectant Mothers:

• Potential relief from pregnancy related discomforts
• Improved posture and balance
• Stress reduction

Contradictions for Expectant Mothers :
Medical concerns:

• High risk pregnancies
• Pregnancy complication (gestational diabetes)
• History of preterm labor

Physiological changes:

• Risk dehydration & overheating
• Increased body temperature may affect fetal development

Hot yoga is generally not recommended due to the risk associated with high temperatures and physical exertion – PRE-ECLAMPSIA.

Definition​:
Pre-​Eclampsia is characterized by high blood pressure and signs of damage to other organ systems, often the liver and kidneys – it typically occurs after the 20th week of pregnancy.

Risk​:
Increased blood pressure, the heat can exacerbate hypertension which is already a big concern with pre-eclampsia.

Dehydration​:

• High temperatures can lead to dehydration which may worsen symptoms and increase stress on the body.
• Overheating: should be avoided as It can negatively impact both mother and fetus.

Physical strain​:

• Hot yoga can be physically demanding for individuals with pre-eclampsia and the added strain may not be advisable.
• Individuals may find it difficult to listen to the effects of the condition, increasing the risk of overexertion.

Safety Recommendations for Expectant Mothers:

• Ensuring the studio is well ventilated
• Using props to modify poses for safety
• Considering gentler movements and forms (i.e. prenatal yoga)
•  Discuss any specific concerns or conditions, speak with a doctor about participation
• Hydration
• Increase water intake significantly to prevent dehydration
• Consider coconut water or electrolyte drinks for replenishment
• Nutrition, Attire, mindfulness
• Avoid heavy meals and caffeine
• Have a light nutritious snack beforehand
• Wear loose breathable clothing
• Choose supportive sports bras and comfortable leggings
• Arrive early to relax and adapt to the environment
• Focus on breathing and grounding techniques

AFTER HOTBOX: RECOVERY
Hydration, nutrition, cool down, rest

• Monitor hydration levels for rest of the day
• Rehydrate immediately after class with water or electrolyte drinks
• Consume a balanced meal or snack within 1-2 hours post practice (e.g. protein and carbs)
• Consider smoothies or shakes for easy digestion
• Allow time for recovery, priorities sleep a relaxation
• Engage in gentle stretching to prevent muscle tightness