The Healing power of Heat
What do you look for when you are considering joining a fitness facility or gym? Is it the popularity of the facility? Do you prefer new state-of-the-art equipment? Are the number of classes or treadmills important to you?
Everyone has their preferences about what is important to them in a fitness facility but if I have to be honest, I’d have to admit it’s the sauna for me.
I absolutely LOVE sauna bathing and I try to spend at least 15 minutes in a sauna following my workouts, preferably 3-5 days a week.
A sauna, offer dry air at high temperatures. The heat of the sauna is found to have multiple health benefits
In addition to it being relaxing, there are multiple physical as well as clinical benefits to utilizing this heat therapy.
Reduced pain after a workout
Some people love it, and other people hate it but most would all agree that the worst thing about a rough workout is the post work out pain or delayed onset muscle soreness (DOMS). DOMS can occur up to 72 hours after new or increased physical activity and can feel like a real problem. Some people avoid fitness because they are so offended and deterred by the eventual pain starting to move more can bring. However, the non-injury related soreness is a symptom that the workout worked! Even still, the pain can cause some to avoid future workouts, derail a new fitness program or be disruptive to everyday living outside of the gym. Research has shown that using a form of heat therapy such as sauna bathing within one hour after working out can reduce pain for more than 24 hours post-exercise.
Reduced pain leads to faster recovery and allows people to improve their exercise performance.
Decrease Diseases caused by Inflammation
Many of the chronic disease found in the body are diagnosed with blood testing that show elevation in what is known as inflammatory markers and alert clinicians that there are or will soon be health problems. Clinical studies have shown that participants who regularly participate in sauna bathing are shown to have reduction in these markers and reduction in diseases such as rheumatoid arthritis, fibromyalgia, chronic obstructive pulmonary disease, allergic rhinitis, chronic pain and fatigue syndromes and ankylosing spondylitis.
Improves Heart and Mind Health
The key and primary benefit of cardio exercise include weight loss and heart health. If you are participating in cardio activity, you are making strides that will improve your hearth health. The most well-known health benefit of the Finnish style of sauna bathing is improved circulation and heart health. Studies have shown a positive effect on blood pressure and blood pressure health with regular ongoing use.
Improved skin appearance
One thing that is going to absolutely happen in the sauna is you are going to sweat. Although claims of the detoxifying effects are sauna bathing are not clinically proven, the simple act of increased sweat production and blood circulation cause by spending time in the sustained temperature will in fact improve the skin moisture properties and ultimately overall appearance. The way to best capitalize off this effect is to ensure you are adequately hydrated with using the sauna so that your body is capable of producing the skin rejuvenating hydration of sweet sweat.
Sauna Safety
Although the sauna can have some incredible health benefits it is important to note that the sauna is not safe for everyone, and caution must be used when utilizing these facilities. Sauna temperatures can range from 70-100°C or 158-212°F and children and some individuals with certain preexisting health conditions may not be able to safely tolerate these temperature. Be sure to consult with your healthcare team before using the sauna.
Some precautions that should be observed include:
Consult your doctor if you have uncontrolled high blood pressure, heart disease or are taking medications.
Avoid alcohol when using a sauna.
Avoid staying in the sauna for more than 20 minutes at a time.
Drink at least 2-4 glasses of water after using the sauna.
If you feel unwell at any time, leave the sauna area immediately.
Allow your body time to cool down after a sauna bath.
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The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.