You should typically spend 15 to 20 minutes in a sauna after your workout. This duration helps enhance circulation and muscle relaxation while preventing the risks associated with prolonged heat exposure. Research indicates that a post-exercise sauna session can help reduce muscle soreness and boost cardiovascular health. Stay hydrated and leave the sauna if you feel dizzy or uncomfortable.
Sticking to this time frame maximizes the benefits, like muscle relaxation and detoxification, without overdoing it. Spending more than 20 minutes isn't just unnecessary; it could reverse the good effects and strain your body.
Think of this 20-minute rule as the perfect cooldown period, letting you reap all the sauna's rewards while keeping your health in tip-top shape.
Our detailed guide explores practical tips for safely integrating sauna sessions into your workout routine and how to use hydration, cooling down strategies effectively, and time management to enhance your post-exercise recovery.
Factors Affecting The Post-Workout Sauna Time
Chilling in the sauna can feel awesome when you've finished working out. It helps you relax and has some cool health benefits, like making your muscles feel less sore and helping your body get rid of stuff it doesn't need through sweat. But, you gotta be smart about how long you stay in there.
The best amount of time to hang out in the sauna depends on a few things:
- How fit you are
- How hard you work out
- What your body's like
Everybody's different, so what feels great for one person might be too much for someone else. Usually, chilling for 15–20 minutes in the sauna after your workout is perfect. It gives your body enough time to cool down and recover without overdoing it.
But here's the deal:
- If you just did a light workout, staying up to 15 minutes is cool.
- If your workout was more intense, like sweating and feeling it, you might want to keep it shorter, like 10 minutes max.
- If you've pushed yourself super hard, skipping the sauna that day might be better. Going in when you're already super hot and tired could make you feel worse.
If you're new to this whole sauna thing, start slow. Try it out for about 5 minutes and see how you feel. You can always stay longer next time if it feels good. Don't rush into staying too long too soon. Your body needs time to get used to the heat.
Health Benefits of Sauna After Workout
Using a sauna after a workout isn't just about relaxing in the warm atmosphere; it's a practice that offers numerous health benefits. These include easing muscle soreness, improving circulation, and accelerating the body's recovery process.
1. Using Sauna for Better Muscle Recovery and Growth
When you use a sauna after working out, it helps your muscles. The heat makes your body warmer, which makes your blood vessels bigger. This means more blood goes to your muscles, bringing them oxygen and stuff they need to improve after you've exercised.
Also, being in a sauna can help your body release more growth hormones, which is important for making your muscles stronger and bigger. If you make going to the sauna a regular thing, it can even help your body have more of this helpful hormone. Sauna is like a secret trick to help your muscles heal and grow after you've worked hard in the gym.
Related: Does Sauna Help with Muscle Recovery?
2. Increase Strength with Sauna After Weight Lifting
Hitting the sauna after lifting weights can really boost your strength. It's not just about feeling good; it's about getting stronger.
Masaki Iguchi and other researchers found out that regular sauna sessions improve muscle power. That heat you soak up helps your muscles recover faster and grow bigger, thanks to increased blood flow and a spike in growth hormones.
A study at Northern Michigan University discovered that using a sauna after working out made muscles bigger in guys who lift weights.
Adding sauna time to your workout routine could pay off with bigger muscle gains, whether you're a man or woman. Making this a habit could be a game-changer for your strength training.
3. Reduce Inflammation with a Post-Workout Sauna
Going into a sauna is a great way to reduce inflammation. Inflammation happens when your muscles get sore and swollen from all their hard work. While some inflammation is okay and normal, too much for too long isn't good because it can slow your recovery. Using a sauna has been shown to help with this.
Studies, like one in the International Journal of Sports Medicine, show that chilling in the sauna after working out can lessen muscle soreness and inflammation in male endurance athletes. Another research piece in the Journal of Athletic Training found that guys who regularly used the sauna experienced less oxidative stress. Oxidative stress is bad news because it can worsen inflammation by causing an imbalance in your body's oxygen molecules and antioxidants.
4. Keep Your Heart Healthy with a Post-Workout Sauna
Using a sauna after your workout is not just good for your muscles; it's also great for your heart. When you chill in the heat, your heart gets better at moving blood around your body. This is because the warm atmosphere helps your blood vessels open up more.
This means the heart doesn't have to work as hard to pump blood. Plus, relaxing in the sauna can lower your blood pressure, which is a big win for keeping your heart running smoothly.
Studies have shown that people who use the sauna regularly can have a healthier heart. This is a simple thing you can do to keep fit and take care of your heart simultaneously.
Related: How Sauna Use Can Strengthen Your Immune System
Safety Guidelines for Sauna Use After Exercise
It is essential to ensure that this relaxing experience remains beneficial and doesn't become a health risk.
- Hydrate Adequately: Drink plenty of water before and after your sauna session to prevent dehydration.
- Monitor Time: Limit your sauna sessions to 20 minutes to avoid overheating and overexertion.
- Cool Down Gradually: After exiting the sauna, let your body cool down slowly. Avoid jumping into a cold shower immediately; sit or lie down for a couple of minutes.
- Listen to Your Body: If you feel dizzy, nauseous, or uncomfortable at any point, leave the sauna immediately. Your well-being should always be the priority.
For the best sauna recovery tips, always start by drinking lots of water to prevent dehydration. And remember, listening to what your body tells you while in the sauna can help avoid bad feelings or health problems.
Read More: Is It Safe to Use Sauna When Sick?
Practical Tips for Optimizing Your Sauna Post-Workout Experience
Hydration for sauna use is the most important, folks. Here are some real talk tips to make sure you're doing it right:
- Drink Up Before and After: Chug a glass or two of water before entering that sauna. And right after you're done? Yeah, you're gonna want to do that again. Staying hydrated is key 'cause you're gonna sweat. A lot.
- Cool Down First: Don't jump into the sauna right after your last rep. Give your body a chance to cool down a bit. Take a walk, stretch, or just chill for a few minutes.
- Start Slow: Don't go hardcore immediately if you're new to the sauna game. Start with like 5 minutes and see how you feel. You can add more time as you get used to it.
- Alternate with Cool Showers: After you've been in the sauna for a bit, step out and take a cool (not cold) shower. Then, if you're up for it, go back in for another round. This hot-and-cold thing helps your body recover and feels awesome.
- Listen to Your Body: This is big. If you're feeling dizzy, sick, or just not right, get out of that sauna, drink some water, and cool down. There's always next time.
- Build Up Gradually: Once you're comfy with the sauna vibe, you can stay longer. But keep it sensible. Increase your time slowly, and keep listening to what your body's telling you.
Remember, everyone's different. What works for your gym buddy might not work for you. The goal is to feel good, not to overdo it. Remember these tips, and your post-workout sauna sessions can be a great part of your routine.
The Takeaway: Sauna Post Workout
In conclusion, chilling in a sauna after your workout is a solid move for your health. It helps muscle recovery by lowering inflammation and even reducing muscle soreness.
Remember, staying hydrated is key, and keeping your sauna sessions between 5 to 20 minutes, depending on the workout intensity, is golden. If you love the sauna vibe and want that relaxation without leaving your home, consider grabbing your own.
At CalmSpas, you can buy a sauna that perfectly fits your space. We have everything from infrared saunas to traditional saunas.
Contact us or visit our blog for more tips and tricks.