Is the sauna good before a workout? If a healthy lifestyle is the goal you are striving for, then you have probably explored ways to optimize your workout routines.
How can I make my fitness more efficient but still enjoyable? One such method is pre-workout sauna sessions.
We all know and many of us tried (me included) that going to the sauna after a workout has a great effect on the body and complements our fitness routine.
But how about a sauna session before a workout? Is it healthy? These are the questions we are going to answer in this article.
Let’s explore the potential of sauna treatment before physical exercises and compare it to the traditional post-workout sauna.
Before we go any further, let me give a short answer to the question in the title: yes, a sauna before a workout is good for you.
Why is the sauna great before a workout?
I can give you several reasons to prove the positive effect that a sauna session has if you use it before physical exercise.
1. Enhanced blood flow
I believe it’s one of the main reasons a sauna is beneficial before a workout – it can improve blood flow.
The heat causes increased blood circulation.
More oxygen and nutrients are delivered to muscles, which, in turn, will prepare them for physical exercise.
The result – improved endurance and performance during your workout sessions.
2. Muscle relaxation
The relaxing effect of sauna bathing on muscles is legendary. The heat from the sauna helps to loosen tight muscles.
Relaxed muscles are less prone to injury and fatigue, so you can go for a full range of motions and movements without fear of sprains or twists.
3. Warm-up effect
I have noticed that sauna use is an effective warm-up for my body as if I did some light exercise.
During the sauna, we experience an increase in core body temperature. This stimulates metabolic processes and prepares the body for physical activity.
My flexibility improves, and I never get injured during the upcoming workout – a real warm-up.
4. Weight loss and metabolism
I don’t believe that sauna alone can make you lose weight.
What it can do though is make your weight loss efforts more effective because in the sauna your metabolism does speed up and calories are spent faster.
If you lose weight after the sauna, it’s just temporary water weight loss because of excessive sweating.
But the metabolism boost helps in fat burning.
5. Stress reduction
Stress management has become a large part of our life. We all want to reduce it.
Sauna bathing relaxes you and reduces stress levels by triggering the release of endorphins.
I always have this serene sense of calmness after a sauna. If I use a sauna before a workout, I start my training with a clear mind and a positive attitude.
Comparing the effects of sauna before and after a workout
I honestly think that you don’t have to choose one method and never use another one. You can always use both depending on your needs at the moment.
That’s my approach.
Still, I think it makes sense to compare them.
Pre-workout saunas
If I start my wellness routine with a sauna, I want to warm up my body. I want to loosen and relax muscles.
My core body temperature rises, blood circulation improves, oxygen and nutrient delivery to the muscles speeds up, and my cardiovascular function is perfect.
I become more flexible, energetic, and calm. Ready to take the world… and the treadmill.
Post-workout saunas
When I finish my workout with a sauna, it becomes a post-exercise recovery routine.
I go to the sauna to let my muscles recover, become less sore, and relax.
The heat helps in increasing blood flow to tired muscles and removing metabolic waste products such as lactic acid. I feel how my muscle soreness eases.
I especially feel my leg and shoulder muscles relax, and my mind frees from stress.
I should note that both pre- and post-workout sauna treatments have a remarkably positive impact on the human body and soul.
However, we should always take into account our preferences, goals, and tolerance levels when we incorporate sauna bathing into a wellness routine.
To recap, a sauna before a workout focuses on preparing the body for exercise, and a post-workout sauna helps in muscle recovery, soreness relief, and relaxation after physical activity.
Sauna before workout: time, temperature, duration
As our target today is a pre-workout sauna, I would like also to touch upon an issue that is very critical when we talk about saunas.
When you include sauna sessions into a pre-workout routine, it’s absolutely essential to pay attention to the duration and temperature of the sauna session.
They can critically influence the sauna’s effects on the body and workout performance.
Timing
Timing is critical for maximizing the benefits.
I recommend scheduling the sauna time 30 minutes to one hour before the workout.
Your body will have enough time to warm up; the heat will improve blood flow and let the muscles relax, and you won’t have low blood pressure or get dehydrated during exercise.
Temperature
The temperature setting of the sauna is critical. For pre-workout sauna use, I recommend a moderate temperature range of 150 °F to 170 °F.
It will stimulate sweating and dilate blood vessels without causing discomfort and problems with blood pressure.
Listen to your body’s signals and avoid prolonged exposure to high temperatures. You’ll risk heat exhaustion, dehydration, or even heat stroke.
Duration
I recommend a relatively short period to prevent overheating, fatigue, or low blood pressure. 10 to 15 minutes in steam rooms or infrared saunas will be enough at the beginning.
You can gradually increase the time as tolerance levels improve. Focus on relaxing and allowing the heat to loosen the muscle stiffness.
Always drink water before and after the sauna use.
Cooling down
After the sauna session, it’s essential to cool down before beginning your workout.
Take a few minutes to relax and hydrate, and take a cool or cold shower to lower your core body temperature.
Ease into your workout session with light stretching or low-intensity exercises.
Final thoughts
Incorporating a sauna session before a workout has health benefits that can improve your well-being substantially.
I believe that a sauna before a workout can be a valuable addition to your fitness regimen. Try it and see if it’ll work for you as well.
FAQ
Should I sauna before or after a workout?
It depends. A sauna before a workout can prepare your body for exercise, and a sauna after a workout can help it recover and relax.
What do 10 minutes in a sauna do?
Spending 10 minutes in a sauna can increase blood flow and relax the muscles. It stimulates sweating and gives a sense of well-being.
Is it better to stretch before or after sauna?
It can be beneficial after sauna because the muscles are warmed up, more flexible, and less prone to injury.
Does sauna burn fat?
Sauna sessions can lead to temporary weight loss through water loss but do not directly burn fat.
However, sauna use may help lose extra weight when combined with regular workouts and a healthy diet.
Can you go in a sauna in gym clothes?
Yes, you can do that, but lightweight and breathable clothing is preferable in a sauna. They make sweating comfortable and regulate heat. Avoid heavy or restrictive clothing; they may cause discomfort.