Benefits of Sauna
This post comes from an original interview I had with Nike Blog.
As you may have heard, sauna’s are the new “hot” trend in the performance world. While there is limited research on proven benefits of saunas, there are some methods that have proven worthy of trying.
When it comes to using a sauna and seeking the benefits of them, whether it be infrared, dry, or Finnish, there are a couple parameters in which you should follow to really get the most out of your experience.
1. Temperature –
a. research has shown that the ideal temperature is going to between 80 – 100 Celsius. With that in mind, that is usually the drawback from infrared saunas because they typically just don’t get hot enough.
2. Timing –
a. The aspect of timing varies a little depending on the benefits in which you are seeking. If you are looking for post workout benefits and an increase in growth hormone, it is recommended that you use the sauna 1/week, exposing to cool or cold temperatures after, and with multiple uses in that day. For example, to get the highest increase in growth hormone maybe every Sunday you get in the sauna for 30 mins followed by cool water for 6 mins, 4 times.
b. For cardiovascular improvements, you can sauna every day to help see improvements. Your body treats the elements of the sauna like you are doing cardiovascular exercise without the wear and tear on your body; when your skin senses the heat your core will increase body temperature, blood blow, stroke volume, and heart rate. This can be a good way to jump start the recovery process after training. If performed after training, it is good to make sure that you are well hydrated before and after – one thing about sauna’s you are going to sweat and lose electrolytes.
Other benefits from sauna come in the mental health realm. It is shown that getting a little uncomfortable in the heat can give you an acute increases in dynorphin which will then give you an increase of endorphins after you are done.
Another way in which you can utilize an sauna is if you seem to be stressed. Many Americans are overworked, overstressed, and live in this high cortisol state. It is shown that 12 min exposure in sauna with 6 min cooldown after in cool water can give you a decrease in cortisol production.
Lastly, one of the greatest benefits of sauna is that regular use of sauna can reduce mortality to cardiovascular events. Yes, this is true and it isn’t true just by correlation. For example, within the research it the studies weren’t done on people who happened to just quit smoking and start exercising. This is true in and of itself, not due to correlation. Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.