Sauna use is not just about sweating - it can actually help you become fitter and healthier!
Sauna for Increased Muscle Strength and Size
Sauna use can help increase muscle size and strength – particularly if done after a resistance training workout. Sauna use boosts levels of Heath Shock Proteins (HSP’s). HSP’s promote muscle mass by assisting in the repair of cellular damage by attracting amino acids to damaged sites and encouraging them to convert into new muscle fibers.
Post-exercise Sauna use has been shown to:
Trigger a large secretion of growth hormone along with improved insulin sensitivity.
Activate the mTOR cellular pathway which is responsible for protein synthesis in muscles.
Reduce muscle protein breakdown through inhibition of the FOXO pathway activation.
HSP’s prevent damage by directly scavenging free radicals and by supporting cellular antioxidant capacity through its effects on maintaining glutathione.
Research has shown that sauna use reduces muscle soreness and increases muscle strength when done after high intensity training. In addition, sauna use during periods of inactivity has been proven to help prevent muscle loss.
Sauna use for Improved Cardiovascular Fitness
Sauna use after a cardio workout can also bring big benefits. This should come as no surprise as research has proven that sauna use mimics moderate aerobic activity meaning a sauna session is like a low to moderate intensity cardio workout!
Regular sauna use results in multiple adaptations that benefit cardio fitness including:
Increased plasma volume and blood flow to the heart resulting in increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction). When stroke volume goes up heart rate decreases!.
Increased red blood cell count resulting in increased oxygen delivery to muscles.
Increased blood flow to muscles and other tissues resulting in increased delivery of nutrients and disposal of cellular waste products.
Reduced rate of glycogen depletion which significantly improves endurance exercise performance. Glycogen is the storage form of blood sugar in your muscles and liver.
Lower core body temperature during workouts and heat exposure
A study showed that a 30-minute sauna session two times per week for three weeks done after a run increased run time to exhaustion by 32% in experienced runners.
Sauna and Cardiovascular Disease Prevention
Sauna use 4 – 7 times per week decreased risk of dying from cardiovascular disease by 50 percent and risk of premature death from ALL causes by 40 percent.
Sauna improves blood pressure, arterial compliance and left ventricular function.
Sauna and the Brain
HSP’s from Sauna use increase the expression of Brain Derived Neurotrophic Factor (BDNF). BDNF is like Miracle Growth for the brain causing the growth of new brain cells, improves ability to learn new information and helps ameliorate depression and anxiety.
Sauna use increases the release of norepinephrine which improves attention and focus and causes a robust increase in dynorphin which results in increased sensitivity to endorphins. In addition, sauna use also boosts endorphin levels directly.
The bottom line is that sauna use provides a powerful mood boosting effect that persists for hours by increasing the brain and body’s sensitivity to endorphins while also increasing the level of circulating endorphins.
Sauna use is proven to substantially reduce the risk of Alzheimer’s Disease. Men who took saunas 4 – 7 times per week had a 65% lower risk of developing Alzheimer’s disease or other dementia over the next 20 years than men who did it once a week.
Sauna and Improved Immune Function
Sauna enhances immune function by raising body temperature (think artificial fever). This stimulates the production of immune cells and improves immune cell function. Increased body temperature reduces viral replication and improves natural killer function. Natural killer cells are the special forces of your immune system and key to preventing and fighting viral infections.
Sauna and Skin Health
Sauna dramatically increases blood flow to your skin (think red face and red skin!) which helps increase collagen production. Sauna use also opens skin pores and makes you sweat which helps to shed dead skin cells. Saunas have been proven to be beneficial for specific skin conditions including psoriasis and eczema by reducing inflammation.
It is important to shower after sauna with a cold-water finish after washing to close the skin pores. Hydration is also key to replace water lost from sweat. Then apply moisturizer when skin is still damp to help seal in moisture.
Sauna Safety and Usage Instructions
Start slow – and always drink water before, during and after sauna use – you should drink a minimum of 1 quart of water for each 20 minutes in a sauna.
Start with 5 or 10 minutes and gradually build up time to 20 minutes.
For maximum benefits do 4 sessions per week of 20 minutes each.
Do NOT use sauna if:
After consuming any alcoholic beverages – this can be VERY dangerous!
If you experience any type of chest pain at any time.
Have any type of existing cardiovascular disease without first checking with your physician.
If you are pregnant
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