If you’re looking for a way to relax and recover after a hard workout, you might want to try sauna. Sweating it out in a sauna offers a triple threat of benefits: reduced muscle soreness, improved blood flow, and a potential immune system boost.
In this article, we’ll explain how sauna works, what are the benefits of sauna for muscle recovery, and how to use sauna safely and effectively.
How sauna works
Sauna is a type of bath that exposes your body to high temperatures and low humidity. There are different kinds of sauna, such as dry sauna, wet sauna, infrared sauna, and steam sauna. The common factor is that they all make you sweat a lot.
Sauna sessions bring a wave of wellness: sweating helps eliminate toxins, regulate temperature, and even lower blood pressure. Plus, it triggers endorphin release, nature’s mood booster and pain reliever.
Saunas aren’t just about sweat! The increased heart rate and blood flow pump more oxygen and nutrients to your muscles, potentially accelerating healing and reducing inflammation. Bonus: saunas might even stimulate growth hormone, aiding in muscle building.
Benefits of sauna for muscle recovery
Sauna can have many benefits for your muscle recovery, such as:
-
Reduced soreness: Studies show sauna users experience less muscle soreness 24 hours after exercise, thanks to the sauna’s magic.
-
Improved flexibility: Loosen up tight muscles and joints for better range of motion and fewer injuries. One study found sauna users had better hamstring flexibility after stretching.
-
Enhanced performance: Increased blood volume and oxygen delivery from sauna use can boost your endurance and power. Research suggests a 32% improvement in running time to exhaustion after sauna use during training.
-
Promoted growth: Sauna exposure might stimulate growth hormone and testosterone, potentially leading to increased muscle mass and strength. Studies show higher hormone levels in sauna users after resistance training.
How to use sauna safely and effectively
Sauna can be a great addition to your fitness routine, but you need to use it safely and effectively. Here are some tips to follow:
-
Hydrate like a fish: Sauna equals sweat, so drink plenty of fluids before, during, and after to avoid dehydration. Electrolyte-rich drinks or a pinch of salt in your water can help replenish what you lose.
-
Slow and steady wins the race: Take it easy! Start with short sessions (10-15 minutes) at moderate temperatures (60-80°C) and gradually increase as you get comfortable.
-
Cool down before heating up: Wait at least an hour after exercise to use a sauna. Your core temperature is already elevated, and extra heat can be dangerous. Take a shower or cool plunge to bring it down first.
-
Listen to your body, it’s your guide: Not everyone enjoys saunas, and some health conditions make them risky. Consult your doctor before use, especially if you have heart problems, high blood pressure, diabetes, or are pregnant. Always stop if you feel unwell!
Sauna is a form of heat therapy that can help you relax and recover after a hard workout. It can reduce muscle soreness, improve muscle flexibility, enhance muscle performance, and promote muscle growth.
Sauna safety is key! Hydrate well, start slow, wait after workouts, and listen to your body. By following these simple tips, you can reap the muscle-recovery benefits of saunas risk-free.