{"id":2173,"date":"2024-08-13T10:01:46","date_gmt":"2024-08-13T08:01:46","guid":{"rendered":"https:\/\/www.yogahel.com\/?p=2173"},"modified":"2024-08-13T11:03:00","modified_gmt":"2024-08-13T09:03:00","slug":"sali-on-liian-kuuma-kylma","status":"publish","type":"post","link":"https:\/\/www.yogahel.com\/en\/heat\/sali-on-liian-kuuma-kylma\/","title":{"rendered":"Sali on liian kuuma\/kylm\u00e4"},"content":{"rendered":"
\"\"
Adaptaatio kuumaan tai kylm\u00e4\u00e4n on yksil\u00f6llist\u00e4. How we adapt to hot or cold is personal.<\/em><\/figcaption><\/figure>\n\n\n\n

Sali on liian kuuma\/kylm\u00e4<\/h2>\n\n\n\n

(Scroll down for english)<\/p>\n\n\n\n

”Liian kuuma” tai ”liian kylm\u00e4” saattavat olla totta yht\u00e4aikaa saman tunnin eri oppilaille, koska se kuinka hyvin adaptoidumme l\u00e4mp\u00f6\u00f6n on yksil\u00f6llinen asia.\u2028\u2028 <\/p>\n\n\n\n

Miten hyvin sopeudut kuumassa salissa harjoitteluun riippuu ainakin peruskunnosta, terveystilanteesta, i\u00e4st\u00e4 ja ruumiinpainosta. Se riippuu tietenkin my\u00f6s siit\u00e4 miten paljon tunnilla tekee t\u00f6it\u00e4, sill\u00e4 ihmisen l\u00e4mp\u00f6tila nousee suuria lihaksia k\u00e4ytett\u00e4ess\u00e4.<\/p>\n\n\n\n

Saatat my\u00f6s huomata ett\u00e4 s\u00e4\u00e4nn\u00f6llinen harjoittelu l\u00e4mpim\u00e4ss\u00e4 auttaa ajan my\u00f6t\u00e4 adaptoitumaan nopeammin.<\/p>\n\n\n\n

Kokemuksesi on tietenkin juuri sinulle todellinen, mutta voi olla ett\u00e4 \u201cminulla oli liian kuuma\/kylm\u00e4\u201d on todenmukaisempi ajatus kuin \u201csali on liian kuuma\/kylm\u00e4\u201d.<\/p>\n\n\n\n

\u2028Salien l\u00e4mmitystekniikka\u2028\u2028<\/strong><\/p>\n\n\n\n

Meill\u00e4 on automatisoitu l\u00e4mmitysj\u00e4rjestelm\u00e4, miss\u00e4 kierto- ja sis\u00e4\u00e4ntuloilma on molemmat l\u00e4mmitetty kaukol\u00e4mm\u00f6ll\u00e4. Huoneessa on my\u00f6s infrapunapanelit katossa. Sis\u00e4\u00e4ntuleva raikas ilma on l\u00e4mmitetty valmiiksi ja seuraa huoneeseen asetettua l\u00e4mp\u00f6tilaa. L\u00e4mp\u00f6tila tunnin ajan ei siis juurikaan vaihtele eiv\u00e4tk\u00e4 opettajat s\u00e4\u00e4d\u00e4 sit\u00e4 erikseen.<\/p>\n\n\n\n

\u2028\u2028Ilmanvaihtoa ohjataan CO2 sensoreilla, mink\u00e4 perusteella huoneeseen tulee lis\u00e4\u00e4 l\u00e4mmint\u00e4 ilmaa heti kun huoneen happitaso sit\u00e4 vaatii. T\u00e4ll\u00e4 tavalla l\u00e4mmitysenergia ei mene hukkaan mutta huoneilma pysyy raikkaana.\u2028\u2028<\/p>\n\n\n\n

Kun huoneessa on tasainen l\u00e4mp\u00f6, siihen on helpompi adaptoitua, ja riitt\u00e4v\u00e4 happitaso pit\u00e4\u00e4 hengitysilman kunnossa. \u2028\u2028<\/p>\n\n\n\n

Kuinka l\u00e4mpimi\u00e4 tunnit ovat\u2028\u2028<\/strong><\/p>\n\n\n\n

Original Hot eri varianteissaan on noin 40C\u2028<\/p>\n\n\n\n

Hot Pilates ja Warrior Training noin 34C\u2028<\/p>\n\n\n\n

Vinyasa, Slow Flow, Yin ja Roots noin 30C\u2028<\/p>\n\n\n\n

Easy, pranayama ja meditaatio ilman l\u00e4mp\u00f6j\u00e4.\u2028\u2028<\/p>\n\n\n\n

Mutta miksi?\u2028\u2028<\/strong><\/p>\n\n\n\n

Syyt harjoitella l\u00e4mpim\u00e4ss\u00e4 ovat yht\u00e4 moninaiset kuin syyt harjoitella joogaa ylip\u00e4\u00e4t\u00e4\u00e4n.<\/p>\n\n\n\n

Toiset oppilaat tulevat rakentamaan kest\u00e4vyytt\u00e4 urheilukisaan, toiset koska l\u00e4mpim\u00e4ss\u00e4 harjoittelu tuntuu j\u00e4ykille lihaksille tai joidenkin kroonisten kipujen tai vammojen kanssa hyv\u00e4lt\u00e4. Osa tulee koska kuumassa harjoittelu vaatii keskittym\u00e4\u00e4n omaan itseen ja ajatuksiin, osa vain siksi ett\u00e4 ulkona oli kamalan kylm\u00e4 p\u00e4iv\u00e4.<\/p>\n\n\n\n

\u2028\u2028L\u00e4mm\u00f6ss\u00e4 harjoittelussa on omat fyysiset haasteensa ja hy\u00f6tyns\u00e4. Lihakset rentoutuvat helpommin ja l\u00e4mp\u00f6 tuo monia tutkittuja hy\u00f6tyj\u00e4 erityisesti verenkierrolle. Tietenkin l\u00e4mp\u00f6 nostaa my\u00f6s harjoituksen haastetasoa, varsinkin dynaamisilla ja kuumemmilla tunneilla.\u2028\u2028

Tee harjoituksesta omasi<\/strong><\/p>\n\n\n\n

Lopulta joogaharjoitus tehd\u00e4\u00e4n omaan itseen eik\u00e4 ulkoisiin tekij\u00f6ihin keskittyen. Voi hyvin olla ett\u00e4 vaistomaisesti kiinnityt tunnin aikana siihen mik\u00e4 olisi juuri sinulle t\u00e4ydellinen l\u00e4mp\u00f6tila, tai paras maton paikka, tai onko lempivesipullosi mukana – hyv\u00e4 harjoitus voi silloin alkaa siit\u00e4 ett\u00e4 huomaat itsesi, ajatuksesi ja reaktiosi t\u00e4ss\u00e4 tilanteessa.\u2028<\/p>\n\n\n\n

Jos mietit viel\u00e4 onko l\u00e4mp\u00f6 yst\u00e4v\u00e4 vai mahdollinen vihollinen, pid\u00e4 itsest\u00e4si hyv\u00e4\u00e4 huolta: tule tunnille hyvin lev\u00e4nneen\u00e4, riitt\u00e4v\u00e4sti vett\u00e4 juoneena ja uteliaana. Pid\u00e4 rauhassa taukoja, mieluummin enemm\u00e4n kuin v\u00e4hemm\u00e4n, keskity rauhalliseen hengitykseen ja ihan vain paikallaanoloon n\u00e4iss\u00e4 olosuhteissa mihin itsesi toit.<\/p>\n\n\n\n

<\/p>\n\n\n\n

The yoga room is too hot \/ too cold<\/h2>\n\n\n\n

It is worth remembering that both cases can be true at the same time about the same class for different people, because thermoregulation – how well we tolerate or adapt to heat – is individual. \u2028\u2028<\/p>\n\n\n\n

Heat adaptation depends at least on your level of fitness, health, age and body mass, and also on how hard you actually work, because your temperature rises with the use of the large muscles in your body.\u2028\u2028<\/p>\n\n\n\n

In addition, with regular practise in the heat, you often learn to adapt to it quicker. <\/p>\n\n\n\n

While your experience of the room is true to you and valid, perhaps thinking \u201cI am too hot\/ too cold\u201d instead of \u201cthe yoga room is too hot \/ too cold\u201d is more accurate.<\/p>\n\n\n\n

The fact part\u2028\u2028<\/strong><\/p>\n\n\n\n

We have a fully automated heating system, with district central heating warming up the circulating incoming air. There are also infrared panels in the room. The incoming air is slaved to the room thermostat, so it is always a few degrees above the room heat. The heat in the class is constant and not manually adjusted.\u2028\u2028<\/p>\n\n\n\n

The airflow is regulated by CO2 sensors and lets more heated air in when the CO2 level in the room rises. This way the heat energy is efficiently used and there is always fresh air coming in when needed.\u2028\u2028<\/p>\n\n\n\n

When the room has an even temperature through the practice, you will adapt to it quicker. When the oxygen level is consistent, you can take a deep breath all through the class to the same effect.\u2028\u2028<\/p>\n\n\n\n

How hot are the classes?<\/strong>\u2028\u2028<\/p>\n\n\n\n

Original Hot is around 40C\u2028<\/p>\n\n\n\n

Hot Pilates and Warrior Training  around 34C\u2028<\/p>\n\n\n\n

Vinyasa, Slow Flow, Yin ja Roots around 30C\u2028<\/p>\n\n\n\n

Easy, pranayama and meditation are not heated.<\/p>\n\n\n\n

Yes but why?<\/strong><\/p>\n\n\n\n

\u2028\u2028Reasons to pick a practise in a hot room are as varied than reason to do yoga in the first place.\u2028\u2028 We have seen people come in to build endurance for a sports event, because practising in warmth feels better for stiff muscles or some chronic injuries. Some come for the mental challenge and sometimes people come in just because it is such a bloody freezing weather out there. <\/p>\n\n\n\n

Physical practise in a heated space has physical challenges and also benefits. The muscles can relax easier, and there are many studies proving the potential benefits of heat, the most studied of these are the benefits to blood circulation. Of course the heat also raises the challenge level of your practise, especially in the more dynamic and higher heat classes.\u2028\u2028

Make the practise yours<\/strong><\/p>\n\n\n\n

The invitation in yoga practise is to focus on you rather than your external circumstances. If you spend the best part of your class building attachment to what you consider the perfect temperature, or your favourite spot in the room or your favourite water bottle, perhaps a good place to start is to notice yourself, your thoughts and your reactions to the circumstances you are in.<\/p>\n\n\n\n

If you are still working out if you hate or love the heat, the best thing you can do is to be kind to yourself: come well rested and hydrated, allow yourself breaks, stillness and slow deep breaths to get used to the circumstances you have brought yourself into for the duration of the class. <\/p>\n\n\n\n

Minttu<\/p>","protected":false},"excerpt":{"rendered":"

Sali on liian kuuma\/kylm\u00e4 (Scroll down for english) ”Liian kuuma” tai ”liian kylm\u00e4” saattavat olla totta yht\u00e4aikaa saman tunnin eri oppilaille, koska se kuinka hyvin adaptoidumme l\u00e4mp\u00f6\u00f6n on yksil\u00f6llinen asia.\u2028\u2028  Miten hyvin sopeudut kuumassa salissa harjoitteluun riippuu ainakin peruskunnosta, terveystilanteesta, i\u00e4st\u00e4 ja ruumiinpainosta. Se riippuu tietenkin my\u00f6s siit\u00e4 miten paljon tunnilla tekee t\u00f6it\u00e4, sill\u00e4 ihmisen […]<\/p>\n","protected":false},"author":1,"featured_media":2174,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-2173","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-heat"],"_links":{"self":[{"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/posts\/2173","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/comments?post=2173"}],"version-history":[{"count":1,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/posts\/2173\/revisions"}],"predecessor-version":[{"id":2192,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/posts\/2173\/revisions\/2192"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/media\/2174"}],"wp:attachment":[{"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/media?parent=2173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/categories?post=2173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yogahel.com\/en\/wp-json\/wp\/v2\/tags?post=2173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}