Sauna and fitness: Timing your session for maximum benefit
What happens if you use a sauna before and after a workout (Photo: Freepik)
The hot steam in a sauna relaxes muscles, improves blood circulation, and speeds up recovery. Before a workout, it helps warm up the muscles and increase flexibility, while after exercise, it promotes relaxation and accelerates the body’s recovery, according to Verywell Health.
Benefits and drawbacks of using a sauna before a workout
Using a sauna before exercise can help prepare the body and has the following benefits:
- Improved warm-up
- Increased flexibility, range of motion, and blood flow
- Reduced risk of injury
However, the journal Evidence-Based Complementary and Alternative Medicine notes that while there are certain benefits, using a sauna before training also carries risks that can affect health:
- Dehydration
- Fainting
- Fatigue
- Low blood pressure
- Overheating
Benefits and risks of using a sauna after a workout
Using a traditional dry sauna after exercise affects health positively and can help:
- Lower cholesterol levels
- Improve physical cardio fitness
- Reduce blood pressure
A study published in the journal Biology of Sport found that using an infrared sauna offers the following benefits:
- Better recovery and reduced muscle soreness
- Improved sleep quality in people with chronic pain
Sitting in a high-temperature traditional dry sauna or steam room after physical exercise also carries potential risks, including:
- Dizziness
- Dehydration
- Heat exhaustion
- Nausea
It is important to allow yourself time to cool down after a workout, letting your heart rate return to normal before entering the sauna.
When is the best time to go to the sauna
If you feel stiffness and heaviness before a workout, even after proper warm-up, visiting a sauna before the gym can be beneficial.
However, if your goal is faster recovery, reduced muscle soreness, and improved heart health, it is better to use the sauna after exercising.
Tips for proper sauna use
When using a sauna, be sure to follow these rules:
- Do not fall asleep while in the sauna
- Drink water before, during, and after your session
- Leave the sauna immediately if you experience headache, dizziness, nausea, or a rapid heartbeat
- Start with short sessions to build heat tolerance; beginners should start with five minutes and gradually increase the time
