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Benefits of sauna after a workout (Including muscle mass maintenance)
TL;DR: There are many benefits of an Infrared Sauna after a Workout
- Reduced Muscle Soreness
- Improved Circulation
- Detoxification
- Reduction of muscle tension after exercise
- Increased Flexibility
- Muscle mass maintenance
After a workout, using an infrared sauna can be a terrific method to speed up healing and lessen muscle pain. Numerous health advantages can result from the regular use of an infrared sauna and a healthy lifestyle.
Recent years have seen an increase in the use of infrared saunas as a form of holistic healing and relaxation. Infrared saunas heat the body directly using infrared light as opposed to conventional saunas, which use heated air to generate heat.
Numerous health advantages of this unusual heating technique have been demonstrated, including increased circulation, lowered stress levels, pain alleviation, and even detoxification.
We’ll explore the various possible advantages of infrared saunas in this post as we delve into their science.
An infrared sauna is a particular kind of sauna that generates heat by using infrared heaters to emit infrared radiation, which is absorbed by the body. Despite being generally cooler than traditional saunas, infrared saunas can be MUCH MORE beneficial than the traditional sauna, especially after a hard workout in the gym. The benefits you will enjoy are:
1. Reduced Muscle Soreness:
Infrared saunas and traditional saunas significantly decrease muscle soreness. An infrared sauna’s higher heat helps speed up the elimination of lactic acid and other waste products by increasing blood flow to the muscles. Thus, fatigue and muscle soreness may be lessened.
The body’s natural painkillers, endorphins, can also be stimulated by infrared heat, offering extra relief from muscle pain.
It’s crucial to remember that using an infrared sauna to recover from exercise should be done in addition to other recovery techniques like foam rolling, stretching, and adequate hydration.
2. Improved Circulation
It has been demonstrated that infrared saunas improve circulation. The body is heated directly by the infrared light’s enhanced heat, which can promote circulation and blood flow. The improved general health and wellness can be attributed to enhanced blood flow, providing nutrients and oxygen to the cells and tissues.
Reduced muscle soreness, a lower chance of cardiovascular disease, and better skin health are just a few advantages of improved circulation. The best results for circulation can be obtained by regularly using an infrared sauna in conjunction with a healthy lifestyle.
3. Detoxification
The detoxification process can be aided by infrared saunas because they increase perspiration, which aids in the body’s removal of waste and toxins. Infrared sauna heat raises the body’s core temperature, which causes a sweating response. Toxins and other waste materials in this perspiration can be expelled from the body through the skin.
Regular usage of an infrared sauna can improve general health and wellness by supporting the body’s natural detoxification processes. To effectively detoxify the body, infrared saunas should be used in conjunction with a healthy diet and way of life rather than as the only option.
4. Reduction of muscle tension after exercise
It has been demonstrated that using an infrared sauna helps to relieve muscle tension. Infrared saunas’ heat can enhance blood flow to the muscles, which encourages relaxation and eases tension. The body’s natural painkillers, endorphins, can be stimulated by the increased heat to offer further comfort from tense muscles and pain.
Additionally, the soothing and unwinding atmosphere of an infrared sauna can aid in lowering stress and tension and enhancing general well-being. Regular usage of an infrared sauna can encourage mental and physical relaxation by lowering muscle tension and fostering a peaceful state of mind.
5. Increased Flexibility
It has been demonstrated that infrared saunas help people become more flexible. It may be simpler to move and carry out workouts thanks to the increased heat from the infrared light’s ability to promote joint flexibility and range of motion. For people with ailments like arthritis or stiff joints, this might be extremely helpful.
Furthermore, the increased heat can aid in the loosening of stiff muscles, lowering the chance of injury while engaging in physical activity or exercise. After an exercise, improved flexibility and increased circulation can also speed up recovery and lessen discomfort in the muscles. In conclusion, include an infrared sauna in your post-workout regimen can have a positive impact on both your physical and mental health by promoting speedier healing, lowering stress levels, and enhancing wellness.
6. Muscle mass maintenance
There is some evidence that saunas may help with muscle mass maintenance to a certain extent. Regular sauna use has been shown to increase levels of human growth hormone (HGH), which is important for muscle growth and repair
A small study in healthy young individuals found that two 60-minute sessions of whole-body hyperthermia at 44 °C to 50 °C (111 °F to 122 °F) and 50% humidity, separated by one week, led to increased activity of the Akt/mTOR biological pathway, a critical regulator in maintaining skeletal muscle mass.
Study: Sauna use as a lifestyle practice to extend healthspan
Before you jump in;
Tips for using an Infrared Sauna after a Workout
- Let your body cool off after working out. This is advised before entering an infrared sauna. After working out, give your heart rate at least 10 to 15 minutes to return to normal.
- Hydrate: It’s crucial to drink a lot of water before and after utilizing an infrared sauna to replenish the fluids lost through perspiration.
- Start slowly: As your body gets used to the heat, start with 5- to 10-minute sessions and progressively extend them.
- Dress comfortably: Put on breathable, light clothing that will allow your skin to perspire easily. Wearing tight clothing that can impede circulation is best avoided.
- Avoid alcohol and caffeine: Because they might cause the body to become dehydrated, alcohol and caffeine should not be consumed before or after using an infrared sauna.
- Take breaks: If you feel faint or lightheaded, leave the sauna and drink some water. Never overexert yourself, and constantly pay attention to your body.
Post-Sauna Tips and Conclusion
In conclusion, using an infrared sauna following a workout can have various positive effects on your health
Tips
- Hydrate: After leaving the sauna, it’s crucial to restore fluids lost through perspiration by drinking a lot of water.
- Take a chilly shower to help lower your body temperature and lower your chances of overheating.
- Rest and relax: After leaving the sauna, give yourself some time to unwind. Give your body time to recover and stay away from hard activity.
- Stretching can help to increase blood flow and lessen muscle stiffness.
- Eat a nutritious dinner: Eating a good meal after using the sauna will help restore the nutrients and energy lost via perspiration.
Conclusion
An infrared sauna after a workout can be a great way to enhance recovery and promote overall well-being.
In conclusion, using an infrared sauna following a workout can have various positive effects on your health, including a decrease in muscular soreness, an increase in circulation, a detoxification process, a decrease in muscle stress, and an increase in flexibility. Regular usage of an infrared sauna can also increase general well-being and better sleep.
Before utilizing an infrared sauna, you should speak to your doctor, especially if you have any medical issues or are taking any drugs. Additionally, after using a sauna, you should drink plenty of water, take a cool shower, rest, eat a good meal, and refrain from using coffee and alcohol.
