The sauna is a well-liked place for relaxation, known for its health benefits. Its growing popularity is evidenced by the fact that it has become a must have not only in the offer of wellness & spa zone facilities, but also fitness clubs or gyms. More and more physically active people are therefore wondering whether a sauna after a workout is healthy and safe. Find out when to use a sauna: before or after a workout, and check out the benefits of sauning after strength training or cardio. Learn the decalogue of post-workout sauning to maximize its benefits.
Sauna before or after training – when is the best time to sauna?
Deciding whether to use a sauna before or after a workout can affect how we feel and how effectively we exercise. A sauna before a workout is sometimes helpful in warming up the muscles and increasing their flexibility, which is especially beneficial in the colder months. The high temperature in the sauna relaxes the body and widens the blood vessels, activating blood circulation and preparing the muscles for intense exercise. However, it is worth knowing that using a sauna immediately before a workout not infrequently leads to dehydration, reduces performance and can result in overheating during exercise. Therefore, it is recommended to drink plenty of fluids before intense exercise and, if possible, avoid long sessions. You also need to wait a minimum of a few hours after a sauna session before starting an intense workout.
Sauna after a workout can bring many benefits, such as relieving muscle pain, speeding up recovery and reducing nervous tension. The high temperature relaxes muscles and helps remove toxins from the body, which are excreted with sweat. However, to avoid dehydration and overheating, be sure to hydrate properly before and after the sauna, and do not enter the heated room immediately after a workout.
Sauna after weight training – between benefits and risks
Sauna after strength training can be both beneficial and potentially risky. After strenuous weight training, muscles are fatigued and may be slightly damaged. While sauntering speeds up blood circulation and intensifies the process of muscle relaxation and recovery, it can also carry some risks. The temperature in the sauna is very high. Under such conditions, the body sweats, and with sweat the body loses water and electrolytes, which can eventually lead to dehydration. Prolonged stay in a sauna immediately after a workout can therefore result in excessive strain on the cardiovascular system, which is particularly risky for people with cardiovascular problems.
Therefore, it is recommended to use the sauna on days free from training or to wait a few hours between training and sauning. If that’s not possible, it’s advisable to wait at least 30 minutes before entering the sauna to allow your body to even out your heart rate. You should also drink plenty of water before and after saunas and avoid long sessions in high temperatures.
Can I use the sauna after cardio training?
Cardio workouts, such as running, cycling and fitness classes, are physical exertions that increase the heart rate and cause intense sweating. The sauna right after cardio training relaxes, accelerates muscle recovery and relaxation, just like after weight training. It helps relieve muscle pain and reduce nervous tension. Due to the high level of intensity of cardio training, sauning after such a workout can lead to dehydration and excessive strain on the body. Therefore, before going to the sauna, it is advisable to ensure proper hydration and take a break after the workout.
How to sauna safely after exercise? Decalogue of physically active sauna lovers
To enjoy the benefits of the sauna, you should read the recommendations for safe saunas after a hard workout. How to fully enjoy the benefits of sauna?
- Don’t use the sauna immediately after a workout session! You should wait a minimum of several hours, or if that’s not possible, 30 minutes before entering the sauna to even out your heart rate. This will minimize the risk of overheating and even a heart attack.
- Remember to hydrate! Before and after the sauna, drink plenty of water to avoid dehydration and replenish electrolytes.
- Avoid long sauna sessions, especially after intense exercise. A maximum of 15-20 minutes per session is recommended.
- Take breaks between sauna sessions to allow your body to recover.
- Control the temperature in the sauna. The optimal temperature is 80-100 degrees Celsius, but beginners should start with lower temperatures.
- Don’t use the sauna after drinking alcohol, as this can increase the risk of dehydration and overheating.
- Don’t go in right after a meal. Wait a few hours before using the sauna.
- Follow hygiene rules, such as using towels and washing yourself before entering the sauna.
- Listen to your body! If you feel unwell, leave the sauna immediately and rest.
- Consult your doctor if you are struggling with health problems that may be a contraindication to saunas.
Summary
A post-workout sauna can bring many benefits, such as relieving muscle pain, speeding up recovery and reducing nervous tension. However, it is important to follow key rules: remember to hydrate properly, control the time spent in the sauna and listen to your body. Sauning can be a great addition to an active lifestyle if you follow the recommendations for safe sauna use.
