Advertising
Advertising

Why Hitting the Sauna After A Grueling Workout Is A Good Idea

Why Hitting the Sauna After A Grueling Workout Is A Good Idea

Typically a workout at the gym includes stretching, cardio, and/or weights. Though this regimen seems complete, it is missing something that could be vital—a visit to the sauna. Most gyms have one, but they are often overlooked because they are seen as a treat as opposed to something that will benefit one’s overall wellness. Many cultures include visits to a sauna as part of a routine to maintain their health thanks to the healing and cleansing properties of a sauna. These rooms will reach a temperature between 160 and 200 degrees Fahrenheit with low humidity.

How it Works

While working out does leave a person dripping with sweat, a sauna will provoke this same physical response without the effort of working out. When taking part in sweating in a sauna, the average person’s pulse will raise 30 percent as the blood flow works to cool the skin. While the circulatory system work on this, it is possible for a person to sweat out around 1 pint of fluid in as little as 20 minutes.

Advertising

Detoxification

Many popular claims are made about the health benefits of saunas, but there is not a lot of scientific research available to support them. In general, sweating has been seen as a cleansing practice that holds many health benefits, and many supporters of the practice say that sweating will detoxify the body. The truth is that certain environmental contaminants will work their way into the tissue of the body, and sweating does play a small role in working to detoxify. The real detoxification of the body happens in the liver, lungs, and kidneys.

Advertising

Athletic Performance

Research has shown that three weeks of sauna usage after exercise will increase an athlete’s endurance, likely because blood volume is increased. More research has proven that 30 minutes in the sauna will boost power and strength in healthy young men. Hitting the sauna after a workout will also accelerate the recovery of muscles.

Advertising

Weight Loss

In addition to the other health benefits of a sauna, spending time in a sauna will aid in those who are actively working to lose weight, though the weight loss benefits overall are many times exaggerated. Exercising in the heat has the ability to boost the metabolism by a small amount but likely will not cause a significant boost in caloric burn, while sitting still and sweating will help to burn just a few extra calories in addition to what has been burned in a workout.

Heart Health

For the most part, it is not advised for heart patients to take part in sweating in a sauna because the heart rate will jump anywhere from 100 to 160 beats per minute. Keeping this in mind, some studies have shown that men who suffer from hypertension that visit the sauna two times a week could experience a decrease in their blood pressure. 20 minutes would be a substantial amount of time to spend in the sauna, and hydration is always important. If you are at risk for high blood pressure, consult your physician prior to visiting a sauna.

Other Benefits

After a hard workout, stepping into the sauna will help to relieve sore muscles. Many times, advice is given to those suffering with arthritis to spend some time sweating. Chronic fatigue and asthma are other diagnoses that will benefit from a sauna visit. Studies have shown that using a sauna will lower the blood pressure, improve insulin sensitivity, and strengthen vascular function. Those without chronic diseases will also see benefits such as a decrease in LDL (bad) cholesterol as well as a decrease in total cholesterol after a few weeks of regular sauna usage.

Advertising

More by this author

Sasha Brown

Seasoned Blogger

11 Obvious Signs He Wants to Marry You 11 Signs He Wants to Marry You (Even You Are at the Early Stages) 11 Must-Follow Natural Health Blogs for 2017 11 Must-Follow Natural Health Blogs for 2017 11 Tools to Help You Keep Track of Your Remote Employees 11 Tools to Help You Keep Track of Your Remote Employees 7 Ways to Effectively Cope With Emotional Stress Seven Ways to Effectively Cope with Emotional Stress 10 amazon review sites that will get you really good deals 10 Amazon Review Sites That Will Get You Really Good Deals

Trending in Fitness

1 How to Lose Fat and Gain Muscle to See Results Fast 2 How to Start Exercising Right Now (And Stick to It) 3 7 Interval Training Exercises Best for Beginners 4 7 Strategies on How to Motivate Yourself to Work out 5 11 Resistance Band Exercises for Legs

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next