As our bodies age, the pace of exercise recovery seems to slow down. But fear not, because we've discovered a remarkable remedy that works wonders: post-workout sauna sessions followed by a refreshing plunge into cold water. This ritual has become an integral part of our routine, and the benefits are undeniable.
Whether we've been pushing ourselves at the gym or exploring the great outdoors, the sauna has become our sanctuary. Its enveloping heat melts away stress and tension, leaving our muscles feeling loose and relaxed. As we unwind in the sauna's comforting embrace, we can practically feel the knots in our muscles dissolving, replaced by a sense of rejuvenation.
But what exactly happens in our bodies during this process? Sauna sessions, particularly when done after a workout when you're already slightly dehydrated, can help accelerate your body's adaptations. When you sit in the sauna, your body sends blood to your skin to help you sweat and avoid overheating. If you're already slightly dehydrated from exercise, your kidneys will sense the need for more red blood cells to transport oxygen to your organs. This prompts them to produce more erythropoietin (EPO) and plasma volume, which ultimately boosts your blood volume, aiding in training and performance gains.
Research supports the effectiveness of sauna exposure post-exercise. Studies have shown that sauna sessions three times a week significantly improve cardiorespiratory fitness, systolic blood pressure, and total cholesterol levels compared to exercise alone.
Moreover, sauna sessions aren't just beneficial for immediate recovery; they also contribute to long-term cardiovascular well-being. Regular sauna use has been linked to a significant reduction in the risk of cardiovascular events and stroke-related mortality. By increasing the frequency and duration of sauna sessions, you can lower your long-term risk of cardiovascular disease. Similar to engaging in cardiovascular exercise, the sauna's heat triggers essential mechanisms within your body, boosting heart rate and blood flow. This physiological response, combined with vasodilation of blood vessels, aids in temperature regulation and enhances overall cardiovascular function, promoting optimal health and vitality.
We swear by our exercise sauna routine for quicker recovery and a renewed vigor for our next workout. So why not give it a try? Incorporate sauna sessions into your own recovery regimen and witness yourself bouncing back stronger than ever.
Research Papers:
Laukkanen, Tanjaniina, et al. "Association between sauna bathing and fatal cardiovascular and all-cause mortality events." JAMA internal medicine 175.4 (2015): 542-548.
Zaccardi, Francesco, et al. "Sauna Bathing and Incident Hypertension." American journal of hypertension 32.12 (2019): 1124-1129.
Scoon, Gregory S., et al. "Effect of post-exercise sauna bathing on the endurance performance of competitive male runners." Journal of science and medicine in sport 10.4 (2007): 259-262.
Kukkonen-Harjula, K., et al. "Haemodynamic and hormonal responses to heat exposure in a Finnish sauna bath." European Journal of Applied Physiology and Occupational Physiology 58.5 (1989): 543-550.
