Aussie doctor reveals ‘embarrassing’ truth about popular exercise

A doctor has revealed all about a hugely popular exercise trend among Australians that can leave some participants “mortified”.

Should I be going all in with Hot Pilates, or is Reformer just as good? Picture: iStock

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explores Hot Pilates and whether Reformer can match it.

QUESTION: Hi Dr Zac, please help – my girlfriends lave started to call me “Sweaty Betty” because I’m always drenched in sweat after a good workout. My favourite is Pilates, and I am trying to make it a regular habit. Recently, I’ve been told that Hot Pilates has extra benefits and that I should make the switch. But honestly, after trying it a few times, my usual sweaty self turned into an embarrassing swimming pool of sweat on the floor – I was mortified. Should I be going all in with Hot Pilates, or is Reformer just as good? – Liz, 39, Wollongong

ANSWER: Dear Liz, first off, kudos for embracing Pilates – whether you’re drenched or not, that commitment to moving and stretching is a win.

I must admit that I am also in the category of “sprinkler sweater” and have a reputation of leaving pools behind, so I understand the quandary.

Now, let’s dive into your sweaty conundrum. Hot Pilates versus Reformer – each has its perks, quirks and, yes, drips. But which is truly better for you?

Let’s get down to the science, with a dash of dry humour.

What’s the real difference?

Hot Pilates: Imagine doing lunges, planks and crunches in a sauna – that’s Hot Pilates.

You, a mat and a room heated up to a balmy 35-38°C.

The heat promises to loosen you up like melted butter, but beware, it’ll have you dripping within the first 10 minutes.

Reformer Pilates: Instead of the heat, Reformer Pilates uses a machine that’s more hi-tech than your average yoga mat.

This sliding carriage with springs and pulleys may look like a medieval torture device, but don’t let that fool you. It’s all about core stability, resistance and improving posture – minus the sweat-drenched aftermath.

Reformer Pilates uses a machine that’s more hi-tech than your average yoga mat. Picture: iStock

• Claim #1: Does heat make you more flexible?

Hot pilates advocates say: The warmth of a heated room makes muscles pliable and ready for deeper stretches. And they’re partially right.

A study in the Journal of Strength and Conditioning Research suggests that heat does get the blood flowing, which helps muscles warm up faster.

But here’s the catch – this temporary warmth doesn’t actually “train” flexibility for the long haul. It’s more like a heated cheat code that lets you feel bendier, but it won’t turn you into a Cirque du Soleil performer.

Doctor’s advice: Enjoy the stretch, but stay in your comfort zone. Overstretching under the heat’s illusion can lead to strains.

Real, sustainable flexibility comes with regular practice – hot or not.

• Claim #2: Does Hot Pilates prevent injuries?

Let’s put this one to the test. While warm muscles are indeed less likely to get injured, heat alone isn’t some miracle force field against injury.

The International Journal of Sports Medicine also found that pushing yourself in the heat could make you more prone to misjudge your limits.

Meanwhile, Reformer Pilates, which emphasises slow, controlled movements with resistance, is a fantastic option for keeping your joints and muscles safe, especially if you’re recovering from an injury.

Doctor’s advice: If injury prevention is a priority, Reformer’s control-focused exercises may actually be more protective for your muscles and joints.

Heat feels good but doesn’t erase the need for good form.

• Claim #3: Sweating out toxins: The great myth

Ah, the age-old “sweat out those toxins” claim. Sadly, this one’s more fiction than fact. Sweating, while satisfying, doesn’t actually clear toxins from your body. Your liver and kidneys handle that job just fine without turning you into a human puddle.

Excessive sweating without hydration can even strain the body.

So yes, Hot Pilates will have you gleaming (glistening if you’re classy, drenched if you’re like most of us), but it won’t magically detoxify you.

Doctor’s advice: If you love the feeling of a good sweat, go for it. But don’t rely on Hot Pilates for any detox miracles.

Which kind of pilates is best? Picture: iStock

Reformer Pilates: Core strength, precision, and posture in check

While Hot Pilates is all about that heat-induced endorphin rush, Reformer Pilates is like the calm yet powerful sibling. It’s focused on precision and controlled strength, targeting core stability and alignment.

Research in the Journal of Bodywork and Movement Therapies shows that regular practice can significantly improve muscular strength and endurance, without leaving you looking like you just took a swim.

Plus, it’s a fantastic way to boost posture and balance, particularly for those of us tethered to a desk.

The verdict: To sweat or not to sweat?

So, should you embrace the heat or stick to the reformer? Here’s the short answer: both can be beneficial, but it depends on your fitness goals and – let’s face it – how much sweat you can handle.

Go for Hot Pilates if you love the intense, sweaty atmosphere and want to challenge endurance and flexibility. Just remember to stay hydrated and avoid overstretching.

Choose Reformer Pilates if you’re looking for controlled strength, long-term flexibility, and a workout that lets you leave the studio looking a little less “swim meet” and a bit more “well put-together”.

It’s fantastic for building strength without stress, especially on those joints.

Final thoughts: Ultimately, it’s all about what you enjoy and can commit to.

If you’re having fun, that’s what matters most. And as always, your body will thank you for any exercise you genuinely love.

Stay stretchy and sweat smart. – Dr Zac

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Dr Zac Turner is a medical practitioner specialising in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors

Originally published as Aussie doctor reveals ‘embarrassing’ truth about popular exercise