The heat of the sauna can help you slough off dry skin cells more easily, and sweating can also lead to better circulation and enhanced collagen production. Using a sauna may also be beneficial for healthy skin, although the specifics may be up to your skin type. However, used in conjunction with a workout plan, it's possible you could find yourself being able to go harder for longer and recover more quickly than if you skipped the sauna. Because you’re not actually using your muscles the way you would be if you were working out, sauna use isn’t necessarily a standalone fitness benefit. That said, time in the sauna isn’t exactly the same as a traditional sweat session in the gym. Boosts Heart HealthĪ sauna also may increase cardiovascular endurance, as it may lower your resting heart rate over time. A 2021 study on how saunas might extend "healthspan," or the number of years you’re living with vitality, found that sauna use may actually help preserve muscle mass, as well as help guard against inflammation. Saunas can potentially help you reach your fitness goals faster, says Samantha McKinney, R.D., a registered dietitian at the fitness company Life Time. Of course, it's not the only thing you need to do to improve glucose regulation, but saunas did seem to have this effect. “So exposure to the heat with sauna use can improve glucose regulation, and that can lower the risk of diabetes,” Dalleck says. Another is that it helps regulate glucose. Heat exposure triggers the body’s heat shock proteins, which offers many benefits, including improving plasma volume. “Improved cardiorespiratory fitness is most important in contributing to longevity and reduced risk of heart disease,” Dalleck says. A small study published in 2015 found that sauna bathing after normal training expanded plasma volume in cyclists after four sessions, but researchers were uncertain about the effects on their heart rate, and the study didn't measure performance benefits. The physiological process that your body goes through to adapt to the heat from a sauna can lead to increased plasma volume, which gives you an increase in cardiorespiratory fitness, Dalleck says.Ĭardiorespiratory fitness is your circulatory and respiratory systems’ capacity to supply oxygen to your muscles, heart, and lungs when you work out. “Heat exposure adds the same benefits that you would get from doing more volume or more intensity of training, but without stress and pounding on your body,” Dalleck says. According to research he co-authored, participants who wore a sauna suit or used hot water immersion post-exercise showed improvements in maximum oxygen uptake (the amount of oxygen your body uses while exercising) and lactate threshold, which refers to how capable someone is at maintaining high-intensity exercise over a prolonged period. Enhances Training ResponsesĮxposure to heat, whether it’s a sauna or hot tub, after you work out can enhance the benefits of your training session, Dalleck says. If you're ready to take on the heat, here are 10 benefits of sauna use.
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