Sauna Boosts the Benefits of Exercise!

Did you know?

Sauna bathing produces similar benefits as aerobic exercise, and a post-workout sauna compounds exercise benefits 🏃‍♀️🏋️

A journal review that just came out in Mayo Clinic Proceedings said that sauna bathing is so beneficial for the cardiovascular system that it’s a good alternative for people who cannot exercise because of physical limitations.

So how is it done?

Sauna bathing is especially common in Finland and other Nordic countries, and here’s how they do it:

🔥 The sauna is dry, with a temperature of 150 to 200 degrees Fahrenheit.

⏰ A session involves short bursts of 5-20 minutes in the sauna, alternating with intervals of cooling off in a pool or cold shower.

🗓️ Sessions are done 1-3 times a week.

Saunas will make you sweat! If you do decide to try it, take it slowly at first and listen to your body. Drink plenty of water to stay hydrated, take time to cool down, and leave if you feel dizzy or unwell. Remember—none of this is medical advice!

I’m all for working smarter, not harder, and sauna is one of those practices that packs a big benefit with a little effort.

Reference

Kunutsor SK, Laukkanen JA. Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence. Mayo Clin Proc. 2023;98(6):915-926. [link]

[New Study] Sauna Boosts Benefits of Exercise

Do you have access to a sauna? 

If yes, then listen up. 

🔥 Because a new study has found that routine sauna use after exercise is superior to exercise alone when it comes to major cardiovascular risk factors 🔥 

The study (published in the American Journal of Physiology 2022) involved adults who were relatively sedentary and had at least one cardiovascular risk factor (like high blood pressure or cholesterol). 

Participants were randomized into 3 groups:

1️⃣ No intervention (control)

2️⃣ Exercise only (50 minutes 3 times a week, consisting of 20 minutes of resistance training followed by 30 minutes of cardio)

3️⃣ Exercise plus sauna (15 minutes of sauna after each exercise session)

After 8 weeks, exercise improved cardiorespiratory fitness and body composition (no big surprise there)...

But the addition of sauna after exercise led to greater improvements in cardiorespiratory fitness, systolic blood pressure, and total cholesterol levels ✅ 

The study was conducted in Finland and followed a traditional Finnish style of sauna bathing, like this:

🔸 The temperature of the sauna started at 65°C (150°F) and was increased by 5°C every 2 weeks

🔸 The humidity of the sauna was between 10% and 20%

Sauna has long been used to promote sweating, circulation, and detoxification. It’s simple to add into your routine—especially if you already go to a gym that has a sauna available! 

I’d love to hear from you in the comments: have you made sauna bathing a habit? ⤵️

Reference

Lee E, Kolunsarka I, Kostensalo J et al. Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. Am J Physiol Regul Integr Comp Physiol. 2022. [link]