The Benefits of Sauna Use
Saunas offer a variety of health benefits, including improved cardiovascular health, stress relief, and better overall circulation. Additionally, saunas can help rid the body of toxins, improve skin health, and even promote weight loss. For these reasons, sauna use is becoming increasingly popular, and for good reason.
However, you may be wondering: “Does sauna use affect wellness and ability to exercise?” Some fear that intense heat exposure can cause them to become weak and out-of-breath more easily, but this is simply not the case. The decrease in cardiovascular strain as a result of taking a sauna actually makes recovery from physical activity easier.
Sauna Use and Cycling Endurance
A study completed by the University of Jyväskylä in Finland tested the effects of sauna use three times a week for fifteen minutes on fifteen male cyclists, specifically focusing on their exercise capacity after using a sauna. Before starting the sauna protocol, each subject underwent an exercise test to determine his VO2max, or maximal oxygen uptake. The study then tested each cyclist’s VO2max after using the sauna three times a week for fifteen minutes over the course of six months.
The sauna group experienced an average 10% increase in their maximal aerobic capacity (VO2max) compared to placebo group, which experienced a decrease in aerobic capacity. The sauna group also showed an average 11% increase in blood plasma volume, but the placebo group showed no change. From this study, one could conclude that taking a sauna even three times a week for short periods of time can have tremendous cardiovascular benefits and enhance your body’s ability to exercise.
Incredible Health Benefits of Saunas
As discussed, saunas have an array of health benefits, including some that are more surprising than others. One study showed that people who use a sauna three times a week for approximately 25 minutes had significant reductions in their systolic blood pressure compared to the control group. Additionally, those who use a sauna, for as little as two minutes, experience increased pain tolerance and lower stress levels.
Another interesting study looked at the possible connection between frequent sauna use and longevity. A Finnish study found that those who use a sauna once or twice a week had a 29% less risk of death than those who only used a sauna seasonally or never at all. The study concluded that the risk of death was even lower for those who used a sauna three times or more per week, which exhibited a 41% lower risk of death over time.
This is also true in women. A Japanese study on centenarians found that 90% of them regularly used a sauna, and other studies have shown that women who use a sauna at least three times per week experience better cardiovascular health and less depression than those who do not.
Exercise Recovery Time
Though it varies from person to person, there is evidence that suggests regular sauna use enhances the body’s ability to recover after exercise. One study gave subjects who had just completed a strenuous cycling session two fifteen-minute sauna sessions with an hour break in between. When compared to the control group, the sauna group showed that their creatine kinase (CK) levels were significantly lower, indicating less muscle damage and faster recovery time after strenuous exercise.
Another study showed that when athletes were given a twenty-minute sauna session at 80 degrees Celsius (176 degrees Fahrenheit), their creatine kinase and lactate dehydrogenase levels in the blood also decreased. These two enzymes are useful indicators of muscle and tissue damage. The study concluded that regular sauna use helps to decrease inflammation after exercise, resulting in faster muscle recovery, and that it should be included as part of an athlete’s post-workout regimen.
Benefits for the Elderly
One of the most beneficial uses for a sauna is to combat various conditions associated with aging. A study published in the Journal of Ageing Research found that daily use of a sauna enhances cardiovascular health, regulates blood pressure, and enhances immune system function. Other benefits for the elderly include improving circulation by increasing blood flow to extremities, strengthening muscles, relieving pain, and lessening depression.
Sauna use has also been shown to be effective in treating arthritis symptoms. A study published in the American Journal of Therapeutics found that sauna use forced the body to produce higher levels of beta-endorphins, known as the “feel good hormone.” Additionally, when tested against non-steroidal anti-inflammatory drugs (NSAIDs), regular sauna use was shown to be more effective in treating arthritis.
Finally, another study showed that weekly fifty minute sessions in a dry sauna produced significant reductions in pain and stiffness for osteoarthritis sufferers.
Helps with Weight Loss and Fitness Goals
People who use a sauna regularly typically enjoy enhanced fitness levels, decreased body fat, and improved cardiovascular health. Also, regular sauna use is shown to boost metabolism by increasing blood flow to your skin, which in turn increases heat loss. About 80% of the body’s energy is used to maintain proper cellular function, and the increased blood flow that comes with regular sauna use facilitates this process.
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