Best Time to Sauna: Before or After a Workout?

Best Time to Sauna: Before or After a Workout?

Ahhh a nice relaxing sauna. One of my favourite ways to round off a tough gym workout.

Saunas are widely known for their relaxing and rejuvenating properties, making them a popular choice for individuals looking to enhance their pre or post-workout routines.

But what role do saunas play in fitness, and when is the best time to use them?

In this article, I will examine the connection between saunas and exercise.

I will also explore the benefits they offer and determine whether it is more effective to use a sauna before or after your workout.

Sauna Health Benefits

Saunas have been utilised as therapeutic spaces for thousands of years, offering a wide range of potential health benefits.

The act of sitting in a sauna raises your skin temperature, leading to increased blood flow and circulation throughout your body.

Furthermore, it can activate your body’s sympathetic nervous system, promoting pain reduction and inducing a state of relaxation.

Many proponents of saunas also believe in their potential to aid in detoxification, weight loss, skin rejuvenation, stress relief, improved sleep, stress management, relaxation, and cardiovascular health.

However, the primary advantage of saunas lies in their ability to relax and alleviate sore muscles, making them an ideal choice for post-workout recovery.

Best Time to Sauna

Warming up before a workout is important for preparing your muscles and minimising the risk of injury.

While saunas can increase your body temperature and make your muscles feel warm, they do not serve as a substitute for proper warm-up exercises.

In fact, relying solely on a sauna session before your workout may lead to overheating, hindering your performance, and potentially causing harm.

Sauna After Your Workout: The Best Choice

The prevailing belief among fitness enthusiasts is that using a sauna after your workout yields more significant benefits.

During exercise, your muscles undergo stress, which is essential for their growth and strength development.

However, this stress can also result in muscle stiffness and soreness. This is where saunas can play a vital role.

By exposing your body to the sauna’s heat, your blood vessels dilate, promoting improved circulation and muscle relaxation.

This enhanced blood flow allows for more efficient delivery of oxygen and nutrients to tired muscles, accelerating the recovery process.

In fact, studies have shown that using a sauna after exercise can reduce muscle soreness by up to 47% within 24 hours post-workout.

Sauna Etiquette: Quick Tips for a Positive Experience

If you are new to saunas or unfamiliar with proper sauna etiquette, here are some helpful tips to ensure a pleasant and enjoyable experience for yourself and others:

Rinse off any dirt or sweat before entering the sauna to maintain cleanliness.
Respect the space and ensure there is enough room for everyone to sit comfortably.
Wear appropriate attire, such as bathing suits, as this is the preferred dress code in most gym saunas. Avoid entering the sauna with sweaty gym clothes or shoes.
Leave electronic devices outside the sauna, as they are not designed to withstand the heat and humidity.
Keep the environment peaceful by refraining from loud conversations or excessive noise.
Limit your sauna session to a reasonable duration, typically no more than 20 minutes, to allow others to use the facility.
Remember that the sauna is not a place for exercising. Avoid engaging in vigorous physical activities within the sauna space.
Use your sauna session as an opportunity for mindful meditation, focusing on relaxation and mental well-being.

Can a Sauna Help With Weight Loss?

Is using a sauna a magical solution for weight loss?

Unfortunately, shedding those extra pounds requires a comprehensive approach that includes factors like diet, exercise, sleep quality, and stress management.

According to Harvard Health, a sauna session can make you sweat profusely, with an estimated loss of about a pint of sweat.

While sauna usage may not directly result in weight loss, it does offer benefits for cardiovascular health.

Research has indicated that sitting in a sauna produces similar effects on the heart as engaging in a moderate-intensity workout.

Furthermore, it has been observed to lower blood pressure and promote heart health, potentially reducing the risk of heart-related diseases.

It’s important to approach sauna usage with caution and prioritise hydration.

While the scale may temporarily show a decrease in weight due to fluid loss during a sauna session, it’s important to replenish lost fluids afterwards to maintain proper hydration levels.

Remember that sustainable weight loss is achieved through a balanced combination of healthy eating habits, regular exercise, and lifestyle factors.

Ultimately, sauna usage should complement a comprehensive weight-loss strategy rather than serve as the sole method for achieving your desired results.

Summary

According to the latest recommendations from the American College of Sports Medicine, it is advised that beginners limit their sauna sessions to 5 to 10 minutes.

Even for more experienced individuals, it is generally recommended not to exceed 15 to 20 minutes at a time to minimise potential risks.

Incorporating sauna sessions into your post-workout routine can provide significant benefits for your physical and mental well-being.

Just be sure to drink plenty of water and stay hydrated throughout your sauna sessions.

Thanks for checking out this article on the best time to sauna.

Keep pushing.

Speak soon.

READ THIS NEXT

Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.