7+ Hidden Benefits of Sauna After Workout Without Looking Like a Sunburned Tourist
Alright, folks, let’s get into this sauna thing. Ever wanted to feel like a Nordic champion without having to lift a hammer like Thor?
I know, it sounds like some late-night infomercial magic, but stick with me. Saunas aren’t just those hot wooden rooms where you awkwardly sit next to a stranger and pretend you’re not sweating buckets.
No, there’s science behind it! The benefits of a sauna after a workout come down to hyperthermic conditioning, as those brainiacs call it, is the practice of regularly introducing your body to high temperatures (like, you guessed it, a sauna) that can gift you with a multitude of health perks.
What is hyperthermic Conditioning?
Alright, first things first. No, hyperthermic conditioning is not some new conditioner for your ginger locks. It’s the fancy term for consistently roasting yourself in high temperatures to score some health benefits.
It’s like slow-cooking yourself to perfection, and I’m all for it. This is also how you get the benefits of sauna after workout!
Reasons You Need to Know About Hyperthermic Conditioning:
So there’s this lady, Dr. Rhonda Patrick, who made this video about “Hyperthermic Conditioning and Longevity.” It’s basically the “Rocky” montage of sauna benefits.
She raves about improved athletic endurance, prevention of muscle atrophy, better insulin sensitivity, your brain growing new cells, and sharper memory.
Sounds wicked, right? But hold your horses, how do you pull this off without turning into a tomato?
Step-by-Step Instructions to Sauna Like You Know What You’re Doing:
Alright, let’s break it down simple:
- The Slow Roast: Begin with baby steps, short sessions, then work your way up to that sweet 20-minute mark.
- Dial It In: Aim for a toasty 79°C (174°F). It’s like cooking a steak; you don’t want it raw, but you don’t want it charred either.
- The Arctic Plunge: After you’ve cooked yourself, cool down. Shower, jump into a cold pool, or just chill out.
The Slow Roast
You wouldn’t eat a half-baked pie, would ya? Same goes for sauna sessions. Start off slow, give it about 20 minutes, and play it by ear.
Dial It In
79°C (174°F) seems like the magic number. But hey, if you’re feeling brave or just want to prove something to yourself, push it a bit. But don’t blame me if you come out looking like a lobster.
The Arctic Plunge
Done turning yourself into a roast? Time for the reverse. Cool down, preferably without screaming like a banshee when the cold water hits.
Key Considerations For Successfully Sauna-ing
What Dr. Rhonda Patrick Has to Say About Sauna-ing:
Remember when I mentioned that “Rocky” montage of sauna benefits? Well, Dr. Patrick is like the Mickey of the sauna world, guiding you to the championship.
She’s all about frequency, advocating for a hearty four to seven sauna sessions every week. Why? Because there’s science behind it!
Some brainy folks found that hopping in the sauna this often could majorly slash your chances of cardiovascular issues and even send the Grim Reaper on a longer vacation.
Duration and Temperature: Let’s Get Specific:
Dr. Patrick advises starting with shorter sessions and inching your way to a solid 20 minutes. You don’t jump into a marathon without training, right?
And that sweet spot for temperature I was raving about earlier, 79°C (174°F), isn’t just pulled out of thin air. That’s the average temp from a Finnish study that’s got everyone buzzing. And if you’re feeling fancy with those infrared saunas, know they work a tad differently.
They don’t get as hot but penetrate deeper into your skin, like a deep tissue massage for your insides. By the way, you can find some of our favorite options for at home saunas here. Our best overall is an infrared sauna.
The Science Behind the Sweat:
Saunas don’t just make you look like you ran a 10k; they sorta mimic the effects of actual exercise on your ticker. I’m not saying skip leg day and hit the sauna instead, but there’s a similarity. Moderate sauna-ing can shoot your heart rate up to 200 beats per minute.
And the health buffs have seen a link between long-term sauna use and improvements in blood pressure and ventricular function. It’s like giving your heart a lil’ tune-up.
Why Saunas Might Add Candles to Your Birthday Cake:
The deep dive here is into molecular explanations. Dr. Patrick and her science pals suggest that the heat stress from saunas can switch on genes that churn out Heat shock proteins (HSPs). These bad boys ensure cellular health, helping proteins in cells keep their shape and function.
They’ve even been seen to boost the lifespan of some organisms. And there’s this Foxo3 gene that when activated, gives cells a resilience boost against age-related stresses.
Some lucky humans with a specific Foxo3 expression have a higher shot at hitting triple digits age-wise. And that’s not all! This gene is a mastermind, shielding against DNA damage, which in turn might push up our life expectancy. Fascinating, huh?
Keeping Yourself Topped Up:
Don’t be a dope; drink water.
With the amount you’ll be sweating, you’ve got to keep hydrated. Saunas are basically like doing a workout without moving a muscle, so replenish like you would post-gym session.
And those electrolytes? Yeah, they’re more important than you think. They keep muscle cramps at bay and make sure your body’s running smoothly.
Infrared Saunas: The Future or Just Fancy?:
Beyond the traditional saunas, there’s the infrared kind. These FIR saunas use infrared light, digging deeper into your body.
They’re not just for show; they help relax you and can even ease connective tissue pain. So if you’re looking to expand your sauna knowledge or just want to seem smarter at parties, check out the differences between these two types.
In Conclusion: The Sauna Scoop
Saunas are making waves in the world of health and longevity. The link between regular sauna use and a decreased risk of heart issues and overall mortality isn’t just impressive; it’s exciting.
While specific parameters might change based on the sauna type you’re diving into, the overall heart and longevity benefits are what’s key here.
Remember to keep yourself hydrated, keep those electrolytes coming, and whether you’re into traditional or infrared, incorporating a sauna into your routine might just be the game-changer you’re looking for. And always, ALWAYS, listen to your body. It’s smarter than you think.
Additional resources:
Alright, folks, you’ve just deep-dived into the sauna world, and I know what you’re thinking: “Cody, I need me one of those sweat boxes in my house!
” Well, guess what? We gotcha covered. If you’re itching to get your very own at-home sauna, don’t go guessing and making a mess of things.
Head over to our Best Saunas Guide and get the low-down on the hottest picks (see what I did there?).
Now, I get it, soaking in that post-workout sauna bliss might have you daydreaming about the perfect start to your day.
And, ya know what? This sauna ritual? It’s a friggin’ game-changer as part of a morning routine. And if you’re the kinda person who loves a structured start (or if you’re just trying to pretend you’ve got your life together), then we got more for ya.
We’ve whipped up an article filled with some dynamite morning routine ideas.
So, not only will you be sweating out last night’s bad decisions in your sauna, but you’ll also have a full-on powerhouse morning to make your neighbors jealous. Go on, give it a peek!
Wrapping Up and My Experience With The Benefits of Sauna After Workout
Alright, folks, let’s get personal here for a sec. I’ve been banging on about the benefits of the sauna after a workout, but you might be wondering, “Does this guy even practice what he preaches?” You bet your sweet sweat I do!
Religiously, like clockwork, after every session of punishing the ol’ muscles, I make a beeline for that wooden box of bliss. The sauna? That’s my jam!
Seriously, I look forward to it more than I do my post-workout shake, and trust me, that’s saying something. My sweet spot? A solid 20 minutes at a scorching 180 degrees. Sounds intense? Maybe. But for me, it’s the magic number.
So, what’s the post-sweat verdict? Every single time, without fail, I walk outta there feeling like a new man. It’s like I’ve sweated out all the junk – not just from the workout, but from life. All the stress, all the bad vibes? Gone. I just feel open, both physically and mentally. It’s a clean slate every time.
In a nutshell? The sauna is not just a routine for me – it’s a ritual. A purification process that leaves me ready to tackle whatever the world throws next. So, if you’re on the fence, dive in! Your body (and mind) will thank you.
