Key Takeaways -
- Sauna bathing can be used to improve athletic performance and help athletes recover from strenuous physical activities.
- Saunas raise the body's core temperature, which can aid in better circulation and reduce muscle tension, allowing athletes to perform at optimal levels.
- However, athletes should always check with their coaches or medical professional before using a sauna to ensure they are aware of any potential risks associated with excessive heat exposure.
Do you ever wonder if there’s something more you can do to improve your athletic performance? You’re already following a strict diet and exercise regimen, but is there another way to get the edge on your competition? The answer might surprise you--a sauna could be just what you need.
Yes, it sounds counterintuitive at first glance. But research has shown that regularly using a sauna can improve an athlete's physical and mental performance in ways they may not have expected.
In this article, we'll explore how exactly this works and why athletes should consider adding regular sauna visits into their training routine.
Benefits of Saunas for Athletes
Saunas are becoming increasingly popular among athletes as a way to IMPROVE their performance and overall wellbeing. Lets take a look at the reasons why:
Improved Cardiovascular Health
Regular sauna bathing can help improve your cardiovascular health by increasing HEART RATE, blood flow and sweating. This helps athletes to maintain a healthy level of aerobic conditioning.
Studies have shown that sauna use can also DECREASE blood pressure and increase lung capacity [1]. This will not only help you to better handle physical stress, but it can also help improve your overall performance.
Pro Tip: Saunas can also help improve your endurance, so consider using them in the weeks leading up to an important event.
Enhanced Physical Performance
The improved cardiovascular health associated with sauna use can also lead to ENHANCED physical performance.
Studies have shown that regular saunas can improve an athlete’s endurance and POWER output [2]. This is due in part to the increased blood flow, as well as the improved circulation of oxygen throughout your body.
Reduced Stress Levels
Sauna bathing can also be used to help reduce STRESS levels. The intense heat helps to relax your muscles and improve mental clarity, allowing you to better focus on your training.
Regular sauna use can also help reduce inflammation and JOINT pain, which can be beneficial for athletes of all levels [3].
Enhanced Muscular Recovery
Regular use of infrared saunas can also help with muscular RECOVERY. The heat helps to stimulate blood flow, which delivers more oxygen and nutrients to your muscles (increasing plasma volume). This can help reduce post-workout soreness and speed up your recovery time.
Research shows that heat therapy increase the production of 'heat shock proteins', which help REPAIR damaged muscle tissue and speed up the recovery process [4].
Increased Energy Levels
The improved cardiovascular and muscular health associated with regular sauna use can lead to increased ENERGY levels. This allows you to train at a higher intensity for longer periods of time, which can help take your endurance performance to the next level.
Improved Sleep Quality
Finally, regular sauna use can also improve your sleep QUALITY. The heat helps to relax your muscles and calm your mind, allowing you to fall into a deeper and more restful sleep.
This can be very beneficial for athletes who are looking to maximize their performance potential.
Pro Tip: An athlete should have atleast 15 minutes of an infrared sauna session each day to get the best results [5].
How To Properly Cool Down After A Sauna Session?
Cooling down after a sauna session is an important step to ensure the best possible results. It can also help prevent any potential side effects. Here are some tips for cooling down after a sauna session:
- Take a cool shower or bath: This helps lower your body temperature and helps you transition back to normal.
- Hydrate: Make sure to drink plenty of water before, during, and after your sauna session to stay properly hydrated.
- Put on loose clothing: After your sauna session, make sure to put on comfortable and loose-fitting clothing to keep your body cool.
- Relax: Relaxing activities such as light stretching or meditation can also help cool down the body post-sauna session.
Guidelines for Sauna Use When Training
When using a sauna as part of your TRAINING regimen, it’s important to follow the guidelines in order to ensure the best results and avoid any potential risks. Here are some basic rules to remember:
Monitor Temperature
Make sure to monitor the temperature in the sauna and never exceed the recommended MAXIMUM temperature (usually around 110°F). This is because extreme temperatures can cause dehydration, heat exhaustion or heat stroke.
Limit Time
Also, make sure not to overdo it and LIMIT the time in the sauna to 10-15 minutes at a time. You can increase the duration as you become more accustomed to the heat.
Hydrate Before & After
Make sure to drink plenty of WATER before, during and after your sauna session to keep hydrated. This is especially important if you’re using the sauna for a longer period of time.
Listen to Your Body
Don’t push yourself too hard in the sauna; listen to your BODY and take breaks whenever necessary. Especially if you’re feeling light-headed or dizzy.
By following these guidelines and integrating a regular sauna session into your training ROUTINE, you can take your exercise performance to the next level and benefit from all the amazing health benefits that sauna use has to offer.
Risks associated with Excessive Sauna Use when Training
While sauna use has numerous benefits when used properly, excessive use can lead to some POTENTIAL risks. These include dehydration, heat stroke and overexertion which can lead to dizziness and nausea.
Additionally, saunas should not be used by anyone with HEART conditions, high blood pressure or other preexisting health conditions without first consulting a physician. Furthermore, those taking certain medications may need to avoid sauna use.
Finally, it is important for athletes to allow for proper REST and recovery periods in between exercises instead of relying solely on the sauna for recovery as saunas are not a substitute for physical exercise.
Frequently Asked Questions
Can The Sauna Help With Reducing Soreness And Stiffness?
Absolutely, saunas can help diminish aches and soreness. The warmth of the steam relaxes your muscles while speeding up blood circulation which eradicates post-workout pain and tenderness.
Should I Sauna Before Or After a Workout?
To maximize your exercise routine, it's suggested that you indulge in a sauna session afterwards. Post exercise sauna bathing helps muscle growth can start the recovery process right away and aid with any healing if necessary.
Why Sauna After A Workout?
Exercise may leave you with sore muscles and feeling stiff, but there is an effective way to reduce these effects—using a sauna.
The heat improves blood flow throughout the body, helping it recover faster while simultaneously soothing tense muscles and expelling toxins. Utilizing a sauna after exercise can be just what you need for relief.
Why Sauna After The Gym?
Athletes can enjoy myriad advantages from using a sauna after their gym sessions.
From aiding with skeletal muscle recuperation and diminishing soreness to enabling your body to relax, recharge, and be ready for the next session – there's no denying that saunas are one of the best investments an athlete can make.
Conclusion
In conclusion, saunas can be a great way to enhance an athlete’s overall performance. The intense heat helps to improve cardiovascular and muscular health, reduce stress levels, increase energy levels and improve sleep quality.
However, it’s important to remember to always stay hydrated and follow the guidelines for safe and effective use. With regular sauna use, you’ll be able to take your training to the next level and maximize your performance potential.
Sources -
- Henderson KN, Killen LG, O’Neal EK, Waldman HS. The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. International Journal of Environmental Research and Public Health. 2021;18(3):1105. doi:https://doi.org/10.3390/ijerph18031105
- Scoon GSM, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. 2007;10(4):259-262. doi:https://doi.org/10.1016/j.jsams.2006.06.009
- Gold J. Mayo Clinic Doctor Suggests Four Wellness Design-Focused Home Improvement Ideas For Arthritis Sufferers. Forbes. https://www.forbes.com/sites/jamiegold/2020/02/28/mayo-clinic-doctor-suggests-four-wellness-design-focused-home-improvement-ideas-for-arthritis-sufferers/?sh=22ecfb962e0d. Published February 28, 2020. Accessed February 5, 2023.
- McGorm H, Roberts LA, Coombes JS, Peake JM. Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation. Sports Medicine. 2018;48(6):1311-1328. doi:https://doi.org/10.1007/s40279-018-0876-6
- Clearlight Saunas. Infrared Sauna Advantages And Disadvantages. Infraredsauna.co.uk. Published November 7, 2022. Accessed February 5, 2023. https://www.infraredsauna.co.uk/blog/infrared-sauna-advantages-and-disadvantages
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