The benefits of a sauna session after exercise
Did you know that a stint in the sauna after a workout can have numerous health benefits?
A sauna is a small room, often with a wooden interior, heated to 65-90 degrees. A typical sauna produces dry heat, as opposed to the humid environment of a steam room.
The sauna is a part of life in some Scandinavian countries, most famously Finland, and saunas have grown in popularity here too. Nowadays, they are available at many high-end gyms and health clubs – and at Ellie’s Gym, too.
So, why should you consider following up your workout with a sweaty sauna sesh?
It can aid recovery
Time in a sauna has been shown to increase blood circulation, meaning more oxygen and nutrients reaching your tired muscles. This helps the recovery process. In fact, according to Harvard Medical School, an average person’s heart will pump out nearly double the usual amount of blood in the dry heat of a typical sauna. This increased circulation also helps to reduce lactic acid that builds up in the muscles during a hard workout.
Heat also helps to relax your muscles and relieve tension, which can ease those pesky DOMS you might feel after a hardcore training session.
It can improve cardiovascular health
Sauna “bathing” also helps improve the efficiency of your cardiovascular system, thanks to all that extra oxygen-rich blood pumping around your body. And did you know that a sauna sesh can have a similar effect on your body as a low-intensity workout, by raising your core temperature and heart rate? This means it can help to boost cardiovascular fitness, improve blood pressure, and even contribute to a lower risk of heart disease.
It’s super relaxing
Heat can be incredibly soothing, and a sauna is no exception. Rather than dashing to the shower as soon as you’ve put away your workout mat, taking time to unwind in the sauna can work wonders for your stress levels. By pressing pause for just a few minutes, you’re giving your mind time to catch up with your body, reflect on your workout and even practise some deep breathing or meditation if that’s your thing.
It might improve your performance
As well as helping you with that all important post-workout recovery, more and more evidence is pointing to the sauna’s positive effects on fitness and performance itself. Studies have shown that spending time in a sauna can lead to increased endurance, and muscle growth, too. Now that’s got to be a reason to keep sweating, even after your workout is over.
How to use a sauna after a workout
With so many reasons why a post-workout sauna could be great for your health, it’s tempting to get stuck into a sweat marathon at the earliest opportunity. But there’s a few things to bear in mind first, to make sure you get the most out of your meet with the heat.
Dehydration is a major risk when using a sauna. Believe it or not, the average person will produce around a pint of sweat during just a short stint in a sauna, so it’s important to make sure you’re taking on plenty of fluid to balance it out. Have a drink of water after your training session, before hitting the sauna, and get another ready for when you come out too.
Also remember that every body reacts differently to the intense heat of a sauna. You may think of yourself as a sun worshipper, but that doesn’t automatically mean you’ll fare as well during a long-haul sauna sesh. Start with just a few minutes, and build up to a maximum of 20 minutes in the sauna at a time.