Which times are most appropriate for the sauna .. before or after exercise

A sauna bath is like a warm-up, but it does not replace it, and the sauna sessions will not help in losing weight because there is no muscle activity.
 
The effect of sauna on the heart is similar to the effect of exercise

 

A single sauna session produces many of the benefits that are very similar to the benefits of exercising some strenuous sports. There are professional and non-professional athletes who commit to spending more than one session a week, but among them there are those who prefer to take a sauna bath before exercises, while others think it is more effective after training.

New York – A team of researchers believe that taking a sauna bath after exercising can improve performance. And the American Baskling website published a study explaining how saunas can improve athletic performance.

During the study, a small group of well-trained contestants sat in the sauna for 30 minutes after training and the sessions were four times a week. The researchers observed improved performance of group members, decreased their level of exhaustion to 32 percent, and reduced their time running a 5 km distance by 2 percent, approximately after only three weeks.

The research team confirmed that the benefits of a sauna bath can be reaped at any time, but at a time when some people prefer to pre-heat their muscles in saunas before exercising – which helps relaxation but does not replace warming up – some experiments have shown that this may be Better after exercise.

Dr Stacy Sims, of the Adams Center for High Performance at the University of Waikato in New Zealand, explained that when we enter the sauna, the body responds to the hot environment by sending blood to the skin, so that the individual can secrete sweat and avoid overheating.

People with low blood pressure should pay attention after a sauna session, because too little pressure leads to fainting

Due to the limited amount of blood, the body tends to reduce the flow of blood and oxygen to the organs. Therefore, the kidneys stimulate the production of “EPO” (the hormone erythropoietin) and the volume of plasma, which increases the amount of blood and improves performance later.

“Going to the sauna after a workout is really a secret weapon for professional players to compete in the heat or on high,” Sims added. It works to reset the thermoregulation of the trainee, so that the temperatures are less severe. Sauna sessions also help improve performance when exercising in high altitude places where the air is very dry.

“The sauna is like a hard exercise, so we need to use it wisely,” she said. The general guideline calls for sessions of 25 to 30 minutes, where the temperature does not exceed the reasonable limits, but staying in the sauna is linked to the level of comfort, because the issue is not related to a competition.

She explained that those who aim to get the best results by going to the sauna for 7 days in a row, will not be able on the first day to endure only 5 to 10 minutes, but by the seventh day it becomes possible to spend 25 to 30 minutes.

Women may respond better to “heat priming” and adapt quickly to the sauna, because their hormonal cycles give them different regulatory capabilities, so they may want to try going into the sauna for 5 to 10 minutes; Then they are outside for 5 minutes; Then they return to complete the rest of the session until you reach 30 minutes.

من الأفضل أخذ حمام ساونا في غضون 30 دقيقة من الانتهاء من التمرين
It is best to take a sauna bath within 30 minutes of finishing your workout

And specialists recommend making exercises less intense per week, since the heart rate at rest will be high during the sauna period; About 140 beats per minute.

Sims pointed out that it is best to take a sauna bath within 30 minutes of completing the exercise, taking care not to drink anything during the thirty minutes because maintaining some dehydration is the key to adapting to this technique, and instead, the body can be cooled by pouring some water. On the neck.

After completing the sauna, the moisturizing process is done slowly over the course of two or three hours. Sims says that emptying large amounts of fluids after bathing in a sauna will cancel the kidneys’ response to heat stress. And in the event that someone wants to shower in cold water, after the sauna session, experts stress that you wait for at least 10 minutes and gradually gradually increase the temperature of the water because sudden changes in temperature can lead to fainting.

For healthy people, the sauna bath should be safe, while it is not recommended for anyone who has any muscle or joint pain or has swelling, redness or soreness during rest or light exercise.

Another team of researchers believes that the sauna is a good opportunity to rest after exercise, but the heat will not do anything to prevent sore muscles or help you recover, so they consider that the best time to use the sauna is before exercise.

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