Sauna Before Or After Workout (Maximise Gains)
So, you’ve finally got around to using that sauna your gym has been touting. But, do you how long do you stay in a sauna? Here’s a guide to help you maximise your sauna sessions, whether you do it before or after a workout.
Sauna, a Scandinavian tradition, has been used to relax and detoxify the body for centuries. You can find saunas in gyms, homes, and public spaces like hotels and airports. Sauna has become increasingly popular as people have started to realize the benefits it offers. And while the benefits of sauna are well-documented, one key question remains: when is the best time to use a sauna? Sauna before or after a workout? Let’s find out.
The General Benefits of Sauna
Sauna has a long list of health benefits. Let’s take a look at a few of them one by one.
Improved Circulation
Sauna can improve your circulation in two ways. First, the heat dilates your blood vessels, which allows for better blood flow throughout your body. Second, saunas encourage deep breathing, which also helps to oxygenate your blood. Both of these effects can help reduce stress and improve your overall cardiovascular health.
Improve Mental Health
The sauna’s heat can help release endorphins, the body’s natural feel-good chemicals. This can improve your mood and help to reduce stress and anxiety.
Soothe Muscles
The heat and the steam helps to loosen your muscles and ease tension. This can be particularly helpful after a strenuous workout as saunas have been found to help improve lower back pain.
Relaxation
There’s no denying that saunas are relaxing. The heat and the steam help to ease stress and tension, both mentally and physically. As a result, this can leave you feeling refreshed and rejuvenated.
Sauna bathing also helps you get a more relaxed sleep, which is important for recovery. It can also help to improve your mood and ease any anxiety or depression.
Cleanses Skin
The high temperatures help to open your pores and flush out toxins. This can improve the appearance of your skin and leave you feeling refreshed. Sauna baths can also help relieve skin conditions like eczema or psoriasis.
Detoxification
Saunas can also help your body to detoxify itself. When you sweat, your body gets rid of toxins through your skin. A sauna can help open up your pores and release those toxins more effectively.
There are a few benefits to warming up in the sauna before your workout. It can help loosen your muscles and increase your range of motion. It can raise your core temperature, which can help you avoid injury. Also, it can mentally prepare you for your workout.
Muscle Recovery
Sauna can also help you recover from your workout by helping reduce inflammation and soreness and speed up the removal of lactic acid from your muscles.
The Benefits Of Using The Sauna Before A Workout
There are a few benefits to warming up in the sauna before your workout.
Relieve muscles
Applying heat before working out may help to relieve any muscle tension you’re feeling. It can help to increase your range of motion by loosening your muscles. Heat can also make your muscles and tendons more pliable, which can help to reduce the risk of strains or tears.
Mental preparation
Sauna can also help you mentally prepare for your workout. The heat and the relaxation can help to ease any anxiety or stress you’re feeling. This can help you to focus on your workout and perform at your best.
The Cons of Using The Sauna Before A Workout
While having a sauna session before working out has some benefits, it also has its drawbacks.
Dehydration
One of the main risks of having a sauna before working out is dehydration. When you sweat, you lose fluids and electrolytes from your body. If you don’t replace them, you can become dehydrated. This can lead to dizziness, lightheadedness, and fatigue. It can also make you more susceptible to heat illness.
To avoid dehydration, drink plenty of fluids before and after your sauna session. Sports drinks can also be helpful as they replace the electrolytes you lose when you sweat.
Loose Muscle
The sauna’s heat will relax and loosen your muscles, putting you at a greater risk of pulling or tearing them during a workout. It may help increase the chance of injury during a workout. As a result, you’ll be less hydrated and more susceptible to overheating.
Increased heart rate
Another risk of using the sauna before working out is an increased heart rate. The heat of the sauna can cause your heart rate to increase.
If you have a history of heart problems, you should talk to your doctor before using the sauna. They can help you determine if it’s safe for you.
The Benefits Of Using The Sauna After A Workout
Now, let’s discuss the health benefits of using a sauna after a workout.
Muscle Recovery
Sauna bathing can also help you recover from your workout. It can help reduce inflammation and soreness, improve circulation, and speed up the removal of lactic acid from your muscles.
Improved Circulation
The sauna’s heat can help increase blood flow to your muscles. This can speed up recovery by delivering nutrients and oxygen to your muscles more effectively.
Reduced Soreness
Another benefit of using a sauna after a workout is reduced soreness. It may help reduce inflammation and promote the release of toxins from your muscles. This can help to reduce muscle soreness and speed up the recovery process.
Relaxation
A sauna can also help you to relax after a workout. Relaxation can help to reduce stress and promote a sense of well-being. This can help you to recover from your workout both physically and mentally.
The Cons of Using The Sauna After A Workout
Just like using the sauna before a workout, there are also some risks associated with using the sauna after a workout.
Dehydration
Sauna use before and after a workout poses a risk for dehydration. When you sweat, you lose fluids and electrolytes from your body. If you don’t replace them, you can become dehydrated. This can lead to dizziness, lightheadedness, and fatigue. It can also make you more susceptible to heat illness.
To avoid dehydration, drink plenty of fluids before and after your sauna session. Sports drinks can also be helpful as they replace the electrolytes you lose when you sweat.
How Long Should I stay in the Sauna Before or After workout?
There is no right or wrong answer to this question. It depends on your heat tolerance and how long you want to stay in the sauna.
Generally, sitting in the sauna for 10 minutes will suffice. If you want to stay in longer, listen to your body and take breaks as needed.
Is it better to use the sauna before or after a workout?
As far as benefits go, using the sauna after a workout seems to have more advantages than using it before a workout. It offers benefits such as improved circulation, reduced soreness, and relaxation.
However, it ultimately comes down to personal preference.
Whichever you choose, the sauna can be a great addition to your workout routine. It can offer various health benefits and promote a sense of relaxation. Just be sure to use it safely to avoid any negative effects.
If you use the sauna before a workout, drink plenty of fluids and take breaks as needed to avoid dehydration and overheating. If you use the sauna after a workout, stay hydrated and listen to your body to avoid any adverse effects.
What should you avoid doing in the sauna?
There are a few things you should avoid doing in the sauna to ensure a safe and enjoyable experience.
- Don’t stay in the sauna for too long. Sauna use can lead to dehydration and heat illness. To avoid these problems, take breaks and drink plenty of fluids.
- Don’t drink alcohol before or during sauna use. Alcohol can increase the risk of dehydration and heat illness.
- Don’t use the sauna if you’re feeling ill. Sauna use can make symptoms worse.
Frequently Asked Questions About Using the Sauna
Can I use the sauna every day?
Yes, you can use the sauna every day if you’d like. However, listening to your body and taking breaks as needed is important. If you feel dizzy, lightheaded, or nauseous, get out of the sauna and cool down.
However, it’s best to have at least one day of rest per week to allow your body to recover.
Is the sauna good for weight loss?
Yes, the sauna can help with weight loss. The heat can help to increase your heart rate and boost your metabolism. However, it’s important to note that the sauna should not be used as a weight-loss tool. Using it in conjunction with a healthy diet and exercise routine is best.
Can I use the sauna if I’m taking medication?
Sauna use is not recommended for people taking certain medications. The heat of the sauna can make some medications less effective. Talk to your doctor if you’re taking medication and want to use the sauna.
Can I use the sauna if I’m pregnant?
Sauna use is not recommended during pregnancy. The heat can be dangerous for the mother and the baby. If you’re pregnant and want to use the sauna, talk to your doctor first.
Can I use the sauna if I have a heart condition?
Sauna use is not recommended for people with heart conditions. It can put a strain on your heart and make your condition worse. If you have a heart condition and want to use the sauna, talk to your doctor first.
Final Verdict – Sauna Before Or After Workout
There are benefits to using the sauna before and after a workout. However, using the sauna after a workout is the winner.
The sauna can offer several benefits, such as improved circulation, reduced muscle soreness, and relaxation. And you’ll reap more benefits if you do it after your workout when your body is already warmed up.
So next time you’re debating whether to hit the gym or the sauna, remember that the sauna after a workout may be the better choice.
