What Are The Benefits of a Sauna after Exercise
After a hard day at the gym, have you ever thought that a sauna might be your secret weapon to rejuvenation? Today, we uncover the benefits of a sauna after exercise and see how it can be a great gift to your health.
Uncovering the Types of Sauna
Newbies, don’t rush into the sauna. Understanding the types of saunas will make your relaxation journey more effective.
Traditional Dry Sauna
Walking into a dry sauna is like stepping into a small wooden world. This traditional dry sauna originated in Finland and has a long history dating back thousands of years. It is a classic choice for many people. Early dry saunas were mostly fueled by wood, but with the evolution of the times, electric heaters have become a common heating method. It raises the indoor temperature to around 80-100 degrees Celsius by burning wood or electric heaters, while the humidity is as low as 10-20%. You can occasionally pour water on the heating stones to create a small amount of steam to prevent the air from being too dry. This ancient sauna method has stood the test of time and is still popular around the world.
Wet Sauna
Wet sauna, also known as steam room, can be traced back to ancient Turkey, also known as Turkish bath. This high humidity hot house has been developed for thousands of years, and its history can be traced back to the Roman thermal baths.
In modern times, the technology and equipment of wet sauna are constantly improving to meet people's needs and improve the user experience. Today, wet sauna uses steam generators to boil water through electricity to generate steam, which is then sprayed through pipes. The steam produced has abundant moisture and humidity of up to 100%. This sauna method is especially suitable for you who have dry skin after exercise, which allows the skin to quickly absorb moisture and bring soothing enjoyment.
Infrared Sauna
Infrared saunas are the product of technological development. The history of this sauna method dates back to the late 19th century. In 1891, American doctor John Harvey Kellogg invented a device that used glowing infrared light. This invention was later regarded as the prototype of infrared saunas. In 1965, Japanese doctor Tadashi Ishikawa obtained a patent for a ceramic far-infrared heater, marking the birth of modern infrared sauna technology. In 1979, this technology was put on the market and began to be used in medical services. In the 1980s, this technology was introduced to the United States.
Infrared saunas use infrared light to heat the body directly, rather than the entire room, which means that even at relatively low temperatures, people can sweat quickly. Studies have found that this sauna method is particularly effective in relieving joint pain, and can increase the body's core temperature in a short period of time and improve blood circulation. In addition, compared with traditional saunas, infrared saunas usually operate at lower temperatures, which makes them more comfortable for some people. Today, infrared saunas have become a popular way to relax and promote health.
6 Health Benefits of a Sauna after exercise
Don’t underestimate the sauna, it is more than just a “hot sweat bath”. Taking a sauna after exercise is like giving your body a timely rain, bringing many real benefits.
Accelerate Muscle Recovery
After exercise, muscles produce tiny tears, causing inflammation and soreness. The heat of the sauna can dilate blood vessels, nearly doubling blood flow, and blood rich in oxygen and nutrients quickly rushes to the muscles, taking away metabolic waste, reducing soreness and speeding up repair. A 2013 study confirmed that taking a sauna after exercise can reduce exercise-induced oxidative stress by 17.5%, allowing your muscles to recover faster.
Promotes Skin Detoxification
After exercise, the body accumulates a lot of metabolic waste and toxins. When you use a sauna, your body will excrete these "wastes" through sweating. Studies have shown that sweat can not only remove metabolic products such as lactic acid and urea, but also remove harmful substances such as heavy metals and bisphenol A from the body. A 2015 study further found that sweat can even combine with bacteria, remove dead skin cells, clean pores, and make your skin glow. Imagine that every sauna is a deep cleansing of the body.
Relieve Muscle Pain
Muscle soreness after exercise is a problem, and a sauna is like a gentle masseur. The high temperature of the sauna dilates blood vessels, allowing blood to flow more smoothly, which reduces tension in joints and muscles. A 2006 study showed that taking a sauna after exercise can reduce muscle soreness by 47% within 24 hours. When you sit in the sauna, feeling the warmth seeping into your muscles, the sense of relaxation seems to instantly dispel the fatigue after exercise.
Protect Cardiovascular Health
The benefits of saunas for the heart cannot be underestimated. When you are in a sauna, your heart beats faster and your blood circulates faster to dissipate heat. This physiological response is similar to moderate-intensity aerobic exercise, which can improve cardiopulmonary function, lower blood pressure, and increase blood vessel elasticity. A 2015 study of 2,300 Finnish men found that those who used a sauna 2-3 times a week had a 27% lower risk of dying from heart disease than those who only used a sauna once a week. The 2021 study also showed that regular sauna use can mimic the positive effects of exercise on the body, reducing the risk of cardiovascular disease and neurodegenerative diseases while protecting muscle mass.
Improves Metabolism
Taking a sauna after exercise can also help you lose weight. The high temperature of the sauna will increase your metabolic rate. Even after the sauna session, the accelerated heart rate and calorie consumption will continue for a while. At the same time, the sauna can improve sleep quality and improve mood. Good sleep and a happy mood can help control your weight and make you more confident and determined on the road to weight loss.
Release the Pressure
The fast pace of modern life puts a lot of pressure on our body and mind. Taking a sauna after exercise is a good opportunity to give your mind a break. In the warm sauna, you can temporarily put aside your worries, take a deep breath, meditate, or just sit quietly and feel the relaxation of your body. Studies have shown that sauna can improve mood, reduce symptoms of depression, and reduce the risk of mental illness. It also promotes blood circulation in the brain, allowing you to relax your body and mind while improving mental clarity.
Precautions for Sauna after Exercise
Although saunas have many benefits, they can backfire if you don’t use them properly. Here are some key things to keep in mind:
Stay Hydrated
After exercise, your body has already consumed a lot of water. Going to the sauna at this time will increase the loss of water from the body. To avoid dehydration, you should drink at least 240 ml (about one cup) of water immediately after exercise. You should also drink plenty of water during the sauna and rehydrate again after the sauna. The American Academy of Family Physicians recommends drinking 240-300 ml of water before going to the sauna after exercise, and continue to drink water during and after the sauna.
Control Time
The sauna time should not be too long. For beginners, it is recommended to start with 5-10 minutes, and then extend it to 15-20 minutes after gradually getting used to it. Long sauna time may cause overheating, dizziness, nausea and other discomfort symptoms. Always pay attention to your body's feelings, and leave the sauna room immediately if you feel uncomfortable.
Exclusive Reminders for Special Groups
If you have cardiovascular diseases such as heart disease and high blood pressure, or are pregnant or taking certain medications, be sure to consult a doctor before taking a sauna. For men, frequent sauna use may temporarily reduce sperm count and quality, so men who are trying to get pregnant should choose carefully. For women, sauna use during pregnancy may have adverse effects on the fetus and should be avoided as much as possible.
Pay Attention to Hygiene
In a public sauna, it is essential to maintain good hygiene and etiquette. Carry a clean towel and lay it on the seat to avoid direct contact with the surfaces of the sauna. Before entering the sauna, take a shower to remove dirt and sweat from your body, but do not use soap to avoid irritating your skin. After the sauna, remember to dry yourself and put on clean clothes. Following these simple rules will ensure that everyone can enjoy a comfortable sauna experience. Of course, you can also choose a portable sauna box, which can provide users with a private, sanitary relaxation space and avoid the problem of over-use in public saunas.
Taking a sauna after exercise is a simple but effective way to recover. It not only speeds up muscle repair, but also improves cardiovascular health, reduces stress, and improves overall quality of life. As long as you pay attention to safety and arrange your time properly, taking a sauna can be the "finishing touch" in your fitness plan. Next time after a workout, why not go into the sauna and give your body and mind a warm hug!