The sauna is often associated with a remedy for the winter chill. No wonder – after all, it is particularly popular in Scandinavian countries. However, in practice, this trend dates back to antiquity and was also popular in regions where extreme cold never reached (such as in ancient Rome). And in fact, we should not limit sauna use to the winter months only. It offers so many benefits that are worth taking advantage of throughout the year. Or even... incorporating it into your training plan. This is because it turns out that when properly used, sauna sessions will be excellent in supporting sports performance.
Read also: “Winter in Scandinavian, or How to Survive the Most Difficult Time of the Year in Good Health and Fine Form”
Why should you consider using the sauna?
There’s a number of reasons. Let’s perhaps start with those that do not strictly concern active people. Although, of course, they are the ones who will benefit the most from regular visits to the sauna. However, others will also have nothing to complain about.
When used properly, the sauna:
- reduces stress and mitigates its negative effects;
- enables easier entry into the state of relaxation and better sleep (thanks to cortisol regulation, among others);
- positively affects the complexion (except for those with so-called vascular skin and some skin diseases) and contributes to oxygenation, smoothing and cleansing;
- supports the weight loss process – but mind that it’s not about short-term weight loss right after a visit to the sauna. It is due to the loss of fluids, which, after all, need to be supplied as soon as possible. It’s more about boosting metabolism, so less spectacular, but long-term effects on the figure;
- strengthens immunity and blocks the growth of bacteria and viruses (through exposure to high temperatures). Of course, people who are already ill should be very cautious about using the sauna, and it is best to consult a specialist on the matter. If you have an elevated temperature or fever, you should definitely forgo the session. On the other hand, as a preventive measure, the sauna will work just fine.
So if you ask yourself whether it is worth trying the sauna, the answer is yes. And if you also train, add “definitely” to it. This is because the sauna supports anabolic processes (anabolism is the part of metabolism associated with tissue growth) and regeneration. As a result, both strength and endurance training will only benefit from it. In addition, you can also expect:
– improved joint mobility and muscle relaxation,
– accelerated cleansing of the body from lactic acid.
All this translates into efficient and painless movement, without muscle soreness. And followed by quick renewal of resources.
When to forgo the sauna?
Unfortunately, the long list of benefits does not mean that the sauna is a remedy recommended for everyone. In what situation is it better to forgo a sauna session or not try it at all?
The already mentioned illness, especially the onset of a cold or any infections that involve a fever, are situations in which it is better to forgo the sauna in a given week.
On the other hand, for some chronic diseases (especially those related to the cardiovascular system), it is better to give it up altogether. This is because in such case the sauna can do more harm than good. It is also not recommended for cancer, kidney and skin diseases, hyperthyroidism or epilepsy. Pregnancy is also a contraindication. So if you have a chronic illness, by far the wisest option would be to consult your doctor before going for even a single session.
How often to use the sauna?
If you treat it as support for regular training, it is worth having one, maximum two sessions per week. The time of day is irrelevant. However, timing of the session relative to the training will be extremely important.
Using the sauna and training
First of all, don’t use the sauna right after the workout (regardless of the type of exercise). Half an hour is the bare minimum, but a break of several hours, or even a dozen or so hours after intensive training, would be a far better option.
Why is that? Training raises the temperature and puts a strain on the heart. The sauna exacerbates both, and such accumulation is not good for health. In the worst-case scenario, it can even lead to a heart attack.
The sauna is also not recommended before exercise, for similar reasons. In this case it is additionally worth taking into account the relaxation of muscles and their temporarily lower strength and capacity.
Sauna before a competition – is it a good idea?
In most disciplines, it’s a good idea to forgo the sauna just before important competitions. Why is that? Because of muscle relaxation, not advisable before this type of physical effort. 2-3 days is the minimum necessary in such a case. Exceptions include, for example, boxers or wrestlers, who use the sauna to... quickly get the right weight for qualification. However, we are talking about using the sauna in a healthy way, so we advise against this approach.
How long to stay in the sauna?
It all depends on its type. In the dry sauna, there are extremely high temperatures, so a rather short (but intense) stay – up to a quarter of an hour – is recommended. You can stay longer in the wet/steam sauna – here the temperature is lower, so the body can be exposed longer to its benefits. You can spend up to half an hour here, with short breaks recommended. Of course, if you feel that something wrong is happening to your body, it is better to shorten the session on a given day than to extend it forcibly.
What types of saunas are available?
The aforementioned dry and wet saunas are the two most popular options. Increasingly, you can also find an infrared one, which, although dry, is slightly different. Let’s look at the specifics of all these solutions.
Dry/Finnish sauna
Humidity, as the name suggests, is kept to a minimum in a dry sauna, i.e. a maximum of 20%. Temperatures, on the other hand, reach as high as 90-100°C. Such extreme conditions make all processes here very intense (hence the recommended short stay). The skin instantly sweats, eliminating toxins. Muscles relax and blood circulates faster. In short, it is a good option for those who want effective detoxification and intense action in no time.
An interesting variation of the dry sauna is the salt sauna, in which the walls are lined with Himalayan salt crystals. It is recommended for people with respiratory problems, as it additionally provides excellent inhalation.
Wet/steam sauna
While in a dry sauna the temperature reaches up to 100 degrees, here the humidity level reaches 100%. The temperature itself is much lower, ranging between 40-60°C. This type of sauna is much gentler, makes it easier to breathe, and allows you to stay longer in a more relaxing environment. It has an excellent effect on the skin, cleansing it, but also reducing irritation. This is a good option for people who prefer to enjoy a little longer relaxation in the sauna and are looking for a more pleasant experience. Such sessions are often combined with inhalation using herbs or essential oils, which can have additional health benefits and help with sinusitis, for example.
Infrared sauna
A relatively new type of sauna, based on radiation rather than temperature. Conditions here are very mild – humidity does not exceed 25%, and the temperature can be as low as 30 degrees. This is reminiscent of exposure to the sun on a pleasant summer day, and in a way there are many similarities. At the same time, infrared radiation does not carry the dangers of actual tanning. This type of light, used in physical therapy, has an anti-inflammatory effect and supports tissue regeneration. Importantly, this type of sauna, due to its neutral temperature, is recommended for virtually everyone, regardless of age or health condition.
As you can see, the list of benefits associated with sauna sessions is extremely long. In turn, the popularity of the sauna means that most of us have such a solution practically at our fingertips. You can find a list of facilities where you can enjoy this activity with your MultiSport card HERE.
So if contraindications do not limit you – go for it. Winter seems like the perfect time to start.
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References:
1. https://uwm.edu.pl/aktualnosci/dr-hab-robert-podstawski-do-sauny-trzeba-wchodzic-z-glowa
2. https://www.trener.pl/trening/sauna-odpoczynek-dla-miesni/
3. https://www.monz.pl/Sauna-i-jej-znaczenie-w-treningu-zdrowotnym-czlowieka,73594,0,1.html
4. https://www.ann-zdrowie.pl/magazyn-ann/sauna-przed-treningiem-czy-po-jaka-kolejnosc-jest-lepsza/
5. https://www.sport.pl/polskabiega/7,139687,10912953,sauna-regeneracja-dla-biegaczy.html
6. https://fit.poradnikzdrowie.pl/cwiczenia/abc-cwiczen/sauna-po-treningu-zdrowa-czy-nie-aa-PMUN-vBEi-Bxgu.html
7. https://treningbiegacza.pl/artykul/sauna-solna-i-sauna-infrared-regeneracja
8. http://www.zeszyty.awf.katowice.pl/pdf/vol%2019/16%20chorazy%20kwasna.pdf.