Sauna Benefits: Is it a Good Idea to Combine a Sauna with a Workout?

Have you ever wondered why there is a sauna at your gym? Though it may seem surprising, steam rooms actually provide a variety of benefits to active individuals. This article explores the advantages of using a sauna in conjunction with your exercise routine, weighing the pros and cons (not including smell) of sauna usage before and after a workout and covering the risks of excessive sauna sessions to ultimately help you assess whether you should incorporate steam into your regular gym regimen.

Sauna: Background 

A sauna is a small room, usually with a single door, that is used to contain hot air or steam. The tradition of relaxing in a hot room began thousands of years ago and has persisted as an important part of human culture to this day. Saunas are not only relaxing and therapeutic, but they can also provide plenty of other benefits, which makes them a popular choice for wellness enthusiasts. 

The primary benefits of saunas include:

• Reduced Stress:  The heat from a quiet, dark sauna encourages the release of endorphins, the body’s natural stress-relievers, which relaxes both the mind and body.

• Improved Circulation: High temperatures lead to blood-vessel dilation, increasing circulation and thereby improving blood flow. As a result, oxygen can travel more effectively to muscles and tissues, improving overall health.

• Detoxification: Though it may be uncomfortable to sweat in a sauna, sweating naturally allows the body to eliminate toxins and impurities in a process known as detoxification. 

• Muscle Relaxation: A sauna’s high heat level can relieve muscle tension and reduce soreness. 

• Enhanced Skin Health: High temperatures open pores, and sweat naturally flushes out buildup and bacteria. 

What Types of Saunas Are There? 

While it may seem like saunas don’t offer that much variation, there are actually several different types of saunas, each having its own distinct temperature, humidity level, and environment. Some typical sauna types include: 

• Dry Sauna: A dry sauna is the most traditional example of a sauna. In a dry sauna, heat is not associated with humidity, meaning there is no steam in these rooms.

• Steam Bath: A steam bath reaches a similar temperature to a dry sauna, but the humidity level will reach almost 100 percent. Steamy!

• Salt Bath: Salt baths are dry saunas that replace salt lamps for traditional wooden wall decorations. The temperature of a salt bath will reach the lower end of the dry sauna’s temperature, and the humidity will be lower than 40%.

• Wet Sauna: This is somewhere between a dry sauna and a steam bath. Here, water is added as needed to the sauna by pouring clean water over warm stones. A wet sauna retains steam temporarily, and more water may need to be added manually to retain moisture levels.

• Infrared Sauna: In a more modern sauna, an infrared sauna emits a special type of infrared light to heat the room. The maximum temperature is relatively low, meaning users can stay in these types of saunas longer. 

Benefits of Sauna Usage Before or After Workouts

If you’re already looking to include hot steam in your workout routine (check out that rhyme!), you may be wondering whether it’s better to use a sauna before or after a workout. Luckily, both options can provide a multitude of health benefits.

Before a Workout: 

• Increased Flexibility: Because heat from a sauna can loosen muscles and joints, individuals who use a sauna before their workout may find they’re better at stretching and warm-up exercises. Those pursuing yoga or Pilates in their gym sessions may find more success using a sauna prior to their workouts. 

• Mental Preparation: A sauna’s quiet atmosphere and the repetition of entering a dark, calm room before you work can help calm your mind before you attempt extreme physical endeavors, giving you the mental fortitude to meet or exceed your goals.

• Improved Circulation: Because saunas increase heart rate and improve blood flow, more oxygen travels to your muscles. The oxygen replenishes your muscles, meaning you may have improved endurance and a stronger performance overall.

After a Workout:

• Enhanced Recovery: Annoyed at muscle soreness? Post-workout saunas can help speed up your recovery process by improving circulation and encouraging the removal of metabolic waste products. By steaming in a sauna for a few minutes after your intense workout, you can preemptively reduce future muscle soreness and stiffness as your body recovers. 

• Muscle Growth and Repair: The heat from a sauna can help stimulate growth hormones, which are crucial for muscle growth and repair. 

Safety of Saunas: Key Facts to Know Before Your First Session

While there are plenty of benefits to sauna usage, there are some key safety precautions to be aware of before you incorporate regular sauna sessions into your workout routine. Not everyone will respond to saunas the same way, and overuse or excessive heat exposure can have negative effects.  Regardless of your confidence or previous experience, even if you’re a bonafide sauna expert, it’s important to check in with your body and understand these key safety tips: 

• Stay Hydrated: You. Are. Going. To. Sweat. Make sure you are drinking water or other electrolyte-ridden beverages before, during, and after your sauna session, especially if you’re also working out. Seriously. Drink water.

• Limit Session Duration: Avoid prolonged sauna sessions, especially if you are new to this practice. You aren’t going to win any awards if you pass out after 30 minutes on day 1. In fact, this might get you banned from the sauna altogether. Start your routine with small, introductory sessions (5-10 minutes) and gradually increase the duration as you monitor your body’s response.

• Check-in with Yourself: Pay attention to how your body reacts to high levels of heat. Are you feeling dizzy? Lightheaded? Fatigued? If you are, leave the sauna immediately and, if needed, get the attention of a nearby employee or lifeguard to provide you with proper medical care. 

• Consult a Professional: If you have underlying medical conditions, like heart problems or low blood pressure, speak with a healthcare professional about the risks of sauna usage and discuss any extra precautions you should take. 

Also, Read: Why Magnesium is the Ultimate Sleep Aid: Benefits and Tips

Conclusion

Adding a sauna session to your workout can provide a plethora of benefits, including enhanced relaxation, faster recovery times, and improved blood flow. Though these outcomes may differ slightly on an individual basis and depending on when you decide to add some time in the steam room to your routine, it is crucial to exercise caution and monitor your body’s response. With proper care, the combination of saunas and workouts can relax both your muscles and your mind, greatly improving your overall health.