Benefits of sauna bathing: boosting immunity and improving athletic performance

Sauna bathing is quite popular - not when it has so many health benefits. Not only is a sauna great for warming up your body in winter, but you can benefit from its effects all year round. Do you go to the sauna regularly? Then only good, besides boosting immunity and relaxing the mind and stiff muscles, the sauna offers many other benefits, including those for athletes. Let's talk more about the sauna today, and maybe it will convince you to start visiting it regularly.

Article content:

• Types of saunas
• Main benefits for the body
• Sauna and its benefits for athletes
• So what should a good sauna routine look like?
• Sauna as a way to reduce fat?
• When is it better to avoid the sauna?

Types of saunas

First of all, let's talk about the types of saunas we can actually encounter. You may think saunas are the same at first glance, but believe me, they are not. So what types are there, how do the features and benefits they offer differ?

Finnish sauna

This type of sauna is the most common and the most well-known. You can recognize it by its typical wooden tiles and benches. The temperature in a Finnish sauna is between 85 and 95 degrees Celsius. The humidity in this type of sauna is between 10 and 20 percent. The Finnish sauna is the first type of sauna ever, and it will undoubtedly help you to flush out toxins from your body, blood your organs and skin, strengthen your immunity and get rid of stress.

Sauna with steam impact

This type is a certain specification of the Finnish sauna. It involves pouring water over the hot stones at regular intervals of about five minutes and then blowing the heat around the room. As a result, you experience a new intense rush of heat every time you pour water over the stones. The temperature in this type of sauna is again between 80 and 90 degrees and the humidity is between 10 and 30 percent. A steam sauna is great for intensely warming up the whole body and improving thermoregulation.

Tropical sauna

If you are not comfortable with a classic Finnish sauna because the temperature is too high, then you can visit a tropical sauna, where the temperature is between 65 and 75 degrees. In order to maintain the healing effects of the Finnish sauna, the lower temperature in this type of sauna is compensated by higher humidity, which is specifically between 50 and 60 percent. This environment simulates a tropical climate and is very favourable for the treatment of respiratory diseases such as asthma. This type of sauna is also suitable for people suffering from rheumatism and various muscle ailments.

Herbal sauna

A sauna with an even lower temperature of around 40 and 50 degrees. The herbal sauna is usually equipped with gently heated ceramic benches and ceramic lining, and the humidity is between 10 and 20 percent, just like in a traditional Finnish sauna. The advantage of this type of sauna is that it is suitable for the use of aromatic oils and essences.

Infrared sauna

The infrared sauna is a slightly different type of sauna, which is very often found in fitness centres because of its ideal use for athletes. They use it, for example, to warm up their muscles before a workout. An infrared sauna is a cabin lined with wood, as is the case with Finnish saunas, but it also contains a device that emits infrared radiation. The infrared energy then penetrates deep into our body - up to 4 cm. In the best cabins, the emission of this energy is optimised so that our body absorbs up to 93% of the energy that reaches the surface of the body. This deep penetration of heat causes heating deep in the muscles and organs of the body. The body will respond to this stimulus by increasing the heart rate. The increased heart rate has a strengthening effect that improves physical fitness.

Steam bath

Steam bath is best suited for people suffering from respiratory ailments. This type of sauna has a temperature of 40 to 45 degrees and humidity between 90 and 100 per cent. If combined with eucalyptus, for example, it is particularly suitable for treating asthma or bronchitis. It can help with expectoration and relaxation of the airways. At the same time, this type is suitable for beautification treatments as it helps to remove dead skin cells, clean pores, rejuvenate the skin and is thus very useful in the treatment of acne.

Salt sauna

This type of sauna is used for a gentle warm-up, at a temperature between 40 and 55 degrees. As well as a large wooden grate on which to relax, you will usually find a wall of salt bricks. The humidity is between 15 and 30 percent. The salt sauna is great for softening the skin and the low temperature makes it ideal for beginners.

The main benefits for the body

Sauna as an immunity booster

As the body temperature rises during sauna use, the natural healing process is triggered. Circulation speeds up, more oxygen is distributed to the cells and the immune system starts producing white blood cells, which are responsible for fighting infections and viruses in the body and ensuring that pathogens are eliminated. By visiting the sauna regularly, you can maintain a high concentration of white blood cells for a longer period of time and make the most of this benefit. Sauna sessions also improve lung function and increase lung capacity, which is good for people suffering from respiratory diseases such as asthma or chronic rhinitis.

Sauna bathing as a cure for depression

The increased temperature results in the release of a dose of endorphin, which is known as the hormone of happiness and good mood. It is a natural analgosedative that calms the mind, soothes pain and induces a relaxed feeling for the body and mind. It has been reported that endorphin levels can increase 2-3 times during a sauna session. Saunas are usually dark, quiet places, creating the perfect space to induce mental calm, relaxation and release any stress.

Help fight acne, cellulite and other skin ailments

The cleanliness of the environment in which we live also plays a part in the appearance and health of our skin. Emetics in food, toxins in the city air, as well as alcohol, cigarette smoking and hectic lifestyles are also to blame. During a sauna session, the skin is "detoxified" - it gets rid of impurities, dead cells and gets blood flowing. The high temperatures increase the activity of the endocrine glands in the body and the toxins are flushed out of the body with the sweat. At the same time, the sauna can improve the flow of lymph. This process is very beneficial for the appearance of the skin, making it look clearer, more supple and vital.

Sauna as a support for the regeneration of damaged and tired muscles and aching joints

Training causes minor damage to the muscles. To prevent them from being permanently damaged or injured, you need to regenerate. Rest is therefore as important as the training itself, perhaps even more important. During training, you load the muscles, but it is what happens afterwards that is important for their growth. Scientific studies show that as little as 10 minutes of sauna time after sport significantly contributes to muscle recovery and preparing the body for the next demanding workload, specifically by eliminating metabolic wastage of nutrients. Thanks to the relaxed blood flow, all nutrients are distributed to the last capillary of the stressed, tired and strained muscle. Sauna bathing can also be beneficial in relieving the symptoms of joint pain.

Increase growth hormone levels

This is a benefit most of us probably had no idea about. During the sauna and subsequent cooling , the body is exposed to stress, which increases the levels of endogenous detoxification enzymes, especially growth hormone. Growth hormone is a substance of a pesticidal nature that is responsible for the growth and production of new cells and, as you know, is essential for the growth of muscle mass. Studies conducted on elite athletes have measured a 40% increase in growth hormone after visiting a sauna. However, again, in order to take full advantage of this benefit, it is necessary to visit the sauna regularly.

Do you have high blood pressure? The sauna can help!

Especially for people suffering from high blood pressure, regular visits to the sauna are a very good way to lower blood pressure. Indeed, studies have shown that after just three months of regular sauna use, hypertensive patients have a significant reduction in blood pressure. In the case of longer visits, the reduction was even more intense. However, it is important to follow certain rules, especially the emphasis on gradual, slow cooling. People suffering from high blood pressure should not immediately enter an ice pool, but should precede it with a lukewarm, then cold shower. As the body cools down, the blood vessels constrict, which in itself causes a rise in blood pressure. The individual temperature changes should therefore be gradual, with sufficient time for relaxation between each stage of the sauna.

Sauna and its benefits for athletes

Given the nature of our website, we must not leave out this very important part, which is the effect of the sauna on sports performance. Some of the benefits have already been outlined in the previous paragraphs, but let's talk more about the sauna and sports. Hand in hand with the health benefits, sauna can also increase your physical fitness. You can take advantage of the benefits of sauna at any time. While some people like to start their workouts by warming up their muscles in the sauna - which will help to help you warm up but certainly won't replace your regular pre-workout warm-up, others, on the other hand, use the sauna after their workout is over, which may be more beneficial. Because you have a limited amount of blood, you have reduced blood flow and oxygen to your organs, so your kidneys stimulate the production of EPO and plasma volume, which increases your blood volume and subsequent performance.

The sauna has a special effect on performance in the case of endurance athletes. By the term endurance sport, we can think of running or cycling, for example. The sauna following exercise significantly strengthens our endurance. Because running increases body temperature, sauna use could help you acclimatise to the heat. This has the effect of increasing the volume of blood plasma in the body, increasing blood flow to the heart and muscles, and therefore increasing muscle mass due to the higher levels of protein or growth hormone mentioned above. Sauna training also strengthens the heart and increases lung capacity as mentioned in the opening paragraphs, and a larger lung capacity is very beneficial for endurance athletes.

Of course, even strength athletes are not deprived of the benefits of the sauna. However, in the case of strength training , it is not a good idea to visit the sauna immediately after finishing it! The sauna depletes the water from the muscles, dehydrates them and prevents their growth. It is therefore better to take a sauna at a distance from the workout, or rather on a non-training day. Back to the effects - heat therapy in saunas stimulates hormone production, helps rid the body of toxins and improves cardiovascular health. During sauna therapy, the body reacts by secreting a number of hormones, among other things. The heat in saunas stimulates heat shock proteins that promote muscle growth. Growth hormone also helps muscle and bone regeneration, muscle growth and speeds up recovery time after injuries.

Of course, for both types of athletes, the benefit of having a sauna is great for recovering tired muscles and mind. We should not forget about sufficient hydration and following the principles of proper sauna use.

So what should a proper sauna procedure look like?

1. We should not be too full or too hungry before visiting the sauna. The ideal time to eat is about 1- 2 hours before visiting the sauna.
2. Before going to the sauna, take off all accessories - necklaces, bracelets, earrings. They could burn you unpleasantly or be damaged by the heat.
3. Take a shower and dry yourself before entering the sauna (for hygiene reasons and more - dry skin sweats sooner and gets rid of pollutants more easily)
4. Have a towel or swimsuit ready , but most facilities are accessible without them (to allow your skin to breathe) with just a towel that you can wrap around yourself and sit on.
5. In the sauna, sit or lie down; the choice of position depends mainly on your subjective sense of comfort.
6. Spend a reasonable amount of time in the sauna. It has been suggested that a cycle should last between 10 and 20 minutes. The length of time is individual; if you feel nauseous or too hot, leave the sauna.
7. Immediately from the sauna, head under the ice shower or into the ice pool. The rapid cooling has the greatest effect on strengthening the immune system. Be careful if you have high blood pressure, then the cooling should be gradual. After cooling down, take at least a short break during which you should remember to replenish your fluids. The rest period should be about the same length as the time in the sauna, i.e. 10-20 minutes. When you feel up to it, go for a second round. The entire sauna cycle should be repeated 3 times. After completing the cycle, take a longer break to replenish fluids and minerals.

Sauna as a way to reduce fat?

You must have also wondered about sauna and fat burning. Some people believe that they burn fat because they sweat. However, sweat is not an indicator of fat burning, but serves to thermoregulate body temperature. The weight you lose in the sauna is usually water, which you gain back as soon as you replenish your fluids. However, it turns out that being in the sauna slightly increases your heart rate, which can cause you to burn more calories than if you were sitting in a place outside the sauna. However, this effect is quite small and is unlikely to have any significant impact on your overall calorie expenditure. So sauna use alone won't completely help you lose weight, but it's still a good idea to include it in an active person's regime because of the additional benefits it has for the body.

When should I avoid the sauna?

Of course, there are situations when a sauna may not be a good idea at all. The sauna should be avoided by pregnant women, people under the influence of alcohol and drugs, in case of severe heart and vascular diseases, and the sauna is not suitable for epileptics, individuals suffering from skin problems without consulting a doctor, and if you suffer from an infectious disease. It is definitely not recommended to visit the sauna while taking antibiotics.

What to take away from the article?

Sauna bathing is a very beneficial activity for the body. It has an effect on strengthening the immune system, improving regeneration processes, skin and heart health, serves to relax and unwind the mind and can also boost athletic performance. In short, the sauna is an all-round helper that will be appreciated not only by top athletes, but also by ordinary exercisers and all active individuals. Make the sauna part of your regular routine and do something for your beauty and health.

Resources:
health.harvard.edu/staying-healthy/saunas-and-your-health
https://www.ncbi.nlm.nih.gov/pubmed/11165553
goaskalice.columbia.edu/answered-questions/does-sweating-release-toxins
mayoclinic.org/diseases-conditions/dehydration/basics/complications/con-20030056
saunasociety.org/sauna-experience/
health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755
http://www.mensfitness.com/training/sweat-it-out
http://www.livestrong.com/article/347103-exercise-before-or-after-sauna-use/
cdc.gov/mmwr/preview/mmwrhtml/00051388.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687917/
https://www.vseosaunovani.cz/