In general, it is recommended that you exercise your body at least five times per week. Out of these, two to three days should be dedicated solely to full-body workouts and strength training.
If you’ve been hitting the gym for a while now, you’re aware of how draining the experience can be. A good workout session is always welcome and helps in weight management, muscle strengthening, etc. However, it also creates a certain degree of muscle damage that needs to repair.
This is why a post-workout sleep, foam rolling, or massage is a must. However, one method that you may not have thought of yet is a sauna. We know why this may seem a bit irrational – after a long workout session, sweating for another 20 minutes sounds like the last-best thing. But a post-workout sauna has many benefits to offer.
In this article, we will discuss five reasons to try this method of workout recovery, along with a few important practices to stay safe.
Why You Should Try a Post-Workout Sauna
Did you know that the sauna market size is expected to stand at $135.95 billion in 2024? It is growing at a CAGR of 7.43% till 2029. This includes in-home saunas where people choose to unwind and relax in privacy for detoxification, improved circulation, and more.
Let’s look at the top five reasons a post-workout sauna is worth a try.
Better Cardiovascular Health
It is believed that the heat of the sauna generates such stress in the body that it may help with cardiovascular performance. With a safe and controlled environment, sauna heat raises the heart rate (which may be comparable to moderate exercise).
A study conducted in 2019 among 93 participants found that though stress is increased initially, a sauna bath lowers overall cardiovascular stress. After recovery and cooling down, the participants’ sympathetic activity was lower compared to levels before sauna use.
Muscle Recovery
After a tough workout session, you may want nothing more than to completely relax and rejuvenate yourself for the following day. This means your muscle recovery process must jumpstart immediately after.
This is exactly what was discovered in a study conducted in July 2023. With basketball players as participants, it was found that most experienced reduced muscle soreness after a 20-minute sauna session.
Why does this happen? The simple answer is that the sauna increases blood flow to different body cells. As a result, muscles receive greater levels of oxygen (a vital component of muscle function).
Skin Cleansing
After a good workout, you’re already sweating profusely. By eliminating toxins from the skin, sweating restores its health and imparts a dewy glow. While you’re already at it, a post-workout sauna session will only become the cherry on the top.
In other words, the heat will cause you to sweat more for another 15 to 20 minutes. This will improve blood circulation and add a painless layer of detoxification (enhancing the benefits of physical training).
Improved Sleep
Earlier in the article, we talked about sleep being one of the ways to recover from a heavy workout. However, all that soreness and muscle tension can make it difficult to fall asleep immediately. Sound sleep is another reason you need to sit inside a sauna after strength training.
The sauna’s heat not only increases blood circulation but also releases endorphins (responsible for relaxing the mind). Clinical trials on 40 participants (over three weeks) have found that regular sauna bathing has a positive psychological impact on one’s sleep.
Better Brain Health
The endorphins that we aforementioned also play a key role in enhancing mood. Plus, the sauna heat helps reduce muscle tension (which includes one of the most important muscles in the body – the brain).
Finally, the increased blood circulation removes toxins and protects you against brain fog. The National Institutes of Health (NIH) mentions a study on neural changes where another interesting thing was noted.
It was found that participants who enjoyed a sauna bath four to seven times each week were at 65% lower risk of Alzheimer’s than those who only used a sauna once a week.
With the above-mentioned benefits, you have five solid reasons to try out a post-workout sauna. The question is whether you should opt for a home sauna. Besides the health benefits, Aqua Clear Hot Tubs states that you get the added perks of a private oasis and convenience with a home sauna.
This is especially true if your area experiences long and tough winter months. Top-rated saunas for sale are easily available, and with one at your home, you need not worry about battling the outside elements. It’s easier to work up the motivation (all the more if you work out at home).
Plus, in-home saunas are fairly low-maintenance and can take relaxation to a whole new level. You have the freedom to take a sauna bath all by yourself with your favorite playlist humming in the background!
The Unspoken Sauna Code of Conduct
With a horde of benefits, you can expect some risks also to be involved. Likewise, you must follow a few basic rules of conduct before entering into a sauna post-workout.
Stay Sufficiently Hydrated
Due to the intense sweating that saunas induce, a major risk with saunas is dehydration. A workout deprives your body of essential electrolytes and water, and a sauna session only threatens to exacerbate this problem.
As a result, you may experience lightheadedness or excessive heating. This is why it is crucial to consume plenty of water (or electrolyte drinks) before entering the sauna.
Know When to Get Out
Some people may experience discomfort and dizziness due to the sauna’s heat (especially after a workout session). It is best to start with 10 minutes and work your way up to 20 minutes. Also, know when to leave – in case of dehydration or nausea, immediately get out and cool down.
In the final analysis, a sauna bath must top your list of possible post-workout recovery solutions. However, ensure you’re not among those who should not be using one.
For instance – those with pre-existing conditions like high blood pressure and heart disease should avoid a sauna. Also, it is never a good option for pregnant women. It is best to consult with your healthcare provider first. This way, you get to enjoy all the benefits sans any complications or risks.