Warm Workout

Hot Feet Fitness offers the following workout styles: BarreTwist, X21, and X-Stretch.

BarreTwist fuses elements of barre, HIIT and yoga into a powerful cardio class in a warm studio. This is an energizing and muscle targeting workout. Classes included the use of exercise equipment such as mini-balls and small hand weights to sculpt, slim and stretch their entire body.

X21 Workout is a high intensity 21 minute body weight work out hosted in a warm studio. The warmth is helpful in allowing the body to work deeper into each exercise safely, minimizing risk of injury by increasing elasticity of the muscles, ligaments and tendons, allowing greater flexibility with a lower risk of injury.

X+Stretch is a 51-minute fusion class that begins with low-impact Körper-Stretch and flows into the high-intensity X21 workout. Class ends with a warm body stretching leaving you feeling strong, balanced, and ready!

The comfortable warmth of the studio also facilitates sweating, detoxifying through the pores and skin – the body's largest eliminating organ. Heat increases cardiovascular workout. The intensity of the heat deepens the need for concentration and focus, strengthening willpower and self-control. The duration helps all of us get a great workout and take steps to fitness and health daily while also fitting into a busy schedule. It is our goal to maintain temperature of between 85-90 degrees with 30% - 40% humidity.

These exercise methods facilitate mental and physical freedom that eliminates all fear associated with typical workouts.

Smart Exercise

The following seven reasons for using the heat are from "Smart Exercise" by Covert Bailey.

  1. Enhances vasodilatation so that more blood is delivered to the muscles. This means that the capillaries that weave around the muscles respond to the heat by dilation. This brings more oxygen to the muscles and helps in the removal of waste products such as carbon dioxide and lactic acid.
  2. Allows oxygen in the blood to detach from the hemoglobin more easily. When blood passes through warm muscles, oxygen releases more easily from the hemoglobin. Blood passing through cold muscles release less oxygen.
  3. Speeds up the breakdown of glucose and fatty acids.
  4. Makes muscles more elastic and less susceptible to injury and improves coordination.
  5. Reduces heart irregularities associated with sudden exercise.Burns fat more easily. Warmed muscles burn fat more easily than cold ones.
  6. Fat is released during stress. The stress of intense exercise causes a deluge of fatty acids into the blood stream.
  7. If you exercise with cold muscles, they can't use the fatty acids and they end up in places where they aren't wanted, such as in the lining of your arteries.

Note: Muscles aren't the only beneficiaries of the heat. Higher temperatures improve the function of the nervous system, meaning that messages are carried more rapidly to and from the brain or spinal cord. Warm muscles are more elastic and are less susceptible to injury. Warmer temperatures produce a more fluid stretch, allowing for a greater range of motion. Cold muscles don't absorb shock and impact as well and do not stretch as easily, so cold muscles get injured more readily.

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