Fitness Fact Or Fiction:Do Post Workout Saunas Work?

I’ve been in the fitness industry for over 20 years now and have walked right by the sauna for just as long. I know some people swear by it and consider the sauna an integral part of their routine. But besides relaxing you a bit, does sitting in a 130-plus degree room actually do anything for your health and fitness?

Let’s see.

Personally, I’ve only tried the sauna once and that was enough for me. Breathing in hot air and sweating profusely isn’t a good feeling in my opinion. I felt weak and faint and couldn’t wait to get out. Most studies will confirm that within minutes of stepping inside a sauna, your skin temperature will exceed 100 degrees, your heart will beat faster and your blood flow, especially to the skin, will dramatically increase. Now, the real question is whether or not this is beneficial for you.

Proponents of sauna use will cite that a spell in the hot room is the equivalent of an exercise session, with your body potentially burning up to 500 calories in 45 minutes. Many people also say that all the sweating that occurs helps to detoxify the body and remove impurities. And there is even some evidence that using a sauna for 30 minutes post workout increases endurance. A study in New Zealand discovered that long distance runners who used the sauna after a run increased their blood volume and experienced greater performance in their next session. But it’s important to note that these people were highly trained individuals, not your average weekend warrior.

I’d also concede that lately there’s been an advancement in sauna technology. The days of pouring water over hot rocks are long gone and in their place are the newer infrared variety. Infrared saunas have rays much like the sun but have the dangerous UV radiation filtered out. What this means is that unlike traditional steam saunas, the infrared version allegedly penetrates the skin and actually increases your body’s core temperature. The result is better blood flow to organs and other tissue, which supposedly helps to speed healing, lower blood pressure, relieve pain, help improve overall circulation and even assist in weight loss. Sounds pretty good right?

I’ll agree that the evidence is compelling and makes me feel like I may have been missing out on something for years. BUT, you also need to be aware of the potential risks. If you have an irregular heartbeat, high blood pressure, any cardiovascular disease or health issues, you need to consult a doctor before using a sauna. People have become dizzy, faint, nauseous, weak and worse through use of a sauna. If you’re healthy and going to try one, it’s recommended that you spend no more than 20 minutes inside your first time. It’s also suggested that you don’t eat a big meal right before, but rather a small snack. And it goes without saying, but you need to be hydrated and replace whatever fluid you lose. An average person can lose a liter of sweat in a given session.

For me personally, my one and only experience in the sauna was post workout but I actually don’t think that’s a good time for people to take advantage of a sauna’s benefits. Most people are in low blood sugar mode from spending a lot of energy during exercise and have already lost a lot of fluid during their workout. It doesn’t make much sense to me to go sweat out even more and keep your heart racing for another 30 minutes. Instead, I think a sauna session should be saved for an off day or even prior to a workout to improve circulation and actually warm you up. Post workout time should be used for recovery and relaxation.

But what about you? Do you use saunas regularly? Do you believe their use is beneficial? Comment away…