View transcript
The Benefits Of Using The Sauna Pre And Post Workout
00:00question is from beard fit 91 I know you guys previously said that jumping in the sauna right after a workout isn't the best thing but if time is limited isn't it better to do it before or after a workout than not question okay so so this is a little bit of controversy around sauna use of post workout yeah I wouldn't jump in the sauna just so you know yeah thanks Joe so sit down relax so here's it so here's the deal there are studies that show and these are pretty good studies when it comes to endurance athletes that they took a bunch of cyclists there were a couple of these and they had the cyclists train really hard and they took half of them and they had them also use a sauna post-workout and what they found was the cyclists that used the sauna post-workout had far greater improvements in endurance adaptations and performance so when I hear a study like that right away I think okay well performance athletes and people that are trying to build muscle and is a different is Enberg and burn calories or burn fat or fall in a different category
01:00than a bunch of cyclists who trying to recover and come back to their sport it could be right because it's the same it's the same type of study that we would see with professional athletes that iced afterwards right there's there's lots of benefits too and you see this in the NBA all the time you know LeBron James goes out in the fourth quarter they're basically rd1 he's already got ice packs wrapped around his knees to bring down inflammation he has to turn around and do like the next day right exactly and so then it makes sense because I care more performance but if I'm an athlete who is actually trying to build muscle there's a lot of benefits to the inflammation and allowing the body do to go its natural course and repair itself right it could be and but I think that that is splitting hairs I think that oh we don't want to reduce the inflammation from the sauna post workout because that'll reduce the muscle building signal I think that splitting hairs and there are some studies that suggest that you may actually get stronger and build a little bit more muscle by using a sauna anyway so the whole thing is about should I use it post-workout now here's here's the deal for me personally I notice benefit
02:00to using a sauna post-workout I really do if I lift and then I go to the sauna I seem to improve faster in my lifts and feel better now could be because I tend to push my body it's kind of a limit do you also think that has something to do with that you're using our infrared sauna versus a regular traditional sauna regular traditional sauna just takes much longer to heat up the body to get that core temperature up as infrareds don't need to be as hot because they raise the core temperature up there are supposed to be benefits over from for infrared versus traditional sauna again splitting hairs they're both awesome they both because their traditional sauna is hotter it doesn't have the infrared that heats you up internally but it's hotter overall like you're still getting the mitochondria benefits that you get in the infrared oh yeah you're getting all the same benefits oh really yeah absolutely I thought that was the main benefit of the infrared opposed to a regular cell immune boosting benefit is one of my favorites so you know how the body when you when you start to get an infection what happens your body gives you a fever
03:00because the fever that heating up the body reduces the virus or bacteria 'z ability to replicate it's also stimulates the you know some of the white blood cells and stuff that are coming out to to fight these infections so a fevers part of the infection fighting process well a sauna simulates that so if you feel like you're getting sick like oh I think I might be getting a cold or I might be getting now I don't recommend going in a sauna when you're full-on already sick but if you feel like you're getting sick sauna used theoretically should help and studies show that studies show that people who use saunas regularly have less less infections and less illness as well it's actually there was a huge study a finished study that I think there were like 5,000 or 10,000 people in this study they found that regular sauna use reduced all cause mortality well I noticed just when we we started doing this would almost almost four years ago when we started talking about hot cold therapy this was back when your turn crisis is way back early episodes like
04:00200 something when we were talking about the benefits of like cryotherapy and sauna and I started to implement that for the first time in my life so all of my training career yes I've used a cold plunge yes I've done cryo yes I've done sauna but I've never like done it and treated it like a different system of the body and tried to train it yeah and for the first time in my life a few years back when we talked about this I actually okay I'm going to cold plunge and I'm going to train in the sauna at least three times a week every week and that would i I've never gone that long and not been sick ever in my life yeah I like I've always I've always had a very weak immune system in fact I'm very sensitive to getting sick and somebody used to say anytime someone around me is sick I'm guaranteed to one of the people that's going to get it where since I started doing that I've been more resilient to colds than I have my entire life yeah I look at it - like I've felt I started to use it post-workout and have felt like better acclimated when nights do start to heat up so I've been playing basketball every
05:00now and then still trying to keep that up and III do a fair bit of cardio not that much cardio like mainly just movement and I'm trying to make sure like I'm you know everything is in checking with my joints but like using the sauna after I I'll work out I get those that same sort of a feeling afterwards where it's just like my whole body gets even that much more exaggerated in terms of like heating it all the way through and that has kind of had some carryover into energy when I when I am playing you don't overheat as easily right yeah so now I have also messed around with doing the sauna before a workout have you guys tried that you know so sauna before the workout is interesting I would think I look at like oh no if you want to just get a good if you want a muscle if you want to connect to muscle get a pump have really good mobility so you're gonna go let's say you're gonna go to the gym and you're gonna go you're gonna go lighter and you want to go full range of motion and get a really good pump the pumps you get are fast like real fast
06:00cuz you're so warmed up you know towel off or whatever let your body cool down a little bit then go to the gym go do some full range first of all you'll notice the range of motion is instantly better just because you saw me heated you up but the pumps you get are just insane now I don't know if that's gonna lead to I guess indirectly could lead to better muscle gain right if you're because you're you're you're getting a better pump because the blood flow is already you know improved or whatever but at the end of the day you know what the time that you do your sauna doesn't matter nearly as much as the fact that you're doing it anyway to begin with so if you're like hey I can't do it post-workout or I have to do a post workout or I have to the only I would say you probably don't want to do too much sauna is right before bed I think that will probably disrupt your sleep if you get your core temperature up too high and then go straight to bed other than that I don't doesn't really matter don't worry too much about the time if you can pick the time then I would say do it post-workout if you're gonna have a really hard workout and you think it may benefit you to have a
07:00little faster recovery otherwise who cares do it any time of the day the best I have ever felt is cryo or cold plunge before workout a workout then sauna oh yeah that's that's been my constant go hop in it so hop in a cryo or do a cold shower and then yeah or a freezing shower and then get into your workout and man I felt the adrenaline rush that gets me into my workout more I feel so alert and I felt connected for those reasons hyper focus and then afterwards sitting in the sauna for me that's the the perfect moment but again I think it's a great point and we talked about this on the show all the time that these are those things that sometimes annoy me about the fitness community is you know will argue and debate over all these studies of all you know this is better before the workout after the workout 22 minutes no 25 minutes yeah that's everybody right exactly you know is it a creatine argument it's any of these how is your body specifically respond yeah it's the anabolic window stuff it's like if you're doing it you're doing it that's what matters
↑
Transcript by Tealeaf 🌿 | YouTube
Contrast Collective | YouTube
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In the realm of wellness and fitness, the sauna stands out as a sanctuary for both recovery and performance enhancement. As athletes and health enthusiasts seek optimal strategies for longevity and resilience, the sauna emerges as a powerful tool, offering a range of benefits that extend beyond mere relaxation.
Research indicates that sauna use can significantly impact endurance, immune function, and muscle recovery. By understanding the mechanisms behind these benefits, we can better appreciate how regular sauna sessions can elevate our physical and mental well-being. This article delves into the science of sauna therapy, providing insights into how to incorporate this ritual into your wellness routine effectively.
5000 Participants in a study linking sauna use to reduced all-cause mortality.
Sauna Use Post-Workout
Using a sauna after a workout can enhance endurance and recovery, particularly for athletes. A study involving cyclists demonstrated that those who utilized the sauna post-exercise exhibited greater improvements in endurance adaptations and performance compared to those who did not.
This effect may be attributed to the sauna's ability to promote blood flow and reduce muscle soreness. As the speaker notes, "If I lift and then I go to the sauna, I seem to improve faster in my lifts and feel better." This suggests that incorporating sauna sessions into your post-workout ritual can lead to quicker recovery and enhanced performance in subsequent workouts.
"The best I have ever felt is cryo or cold plunge before a workout, then sauna." — Speaker
Sauna and Immune Function
Regular sauna use has been linked to improved immune function and a reduction in illness. The body naturally raises its temperature during an infection, creating a fever that helps combat pathogens. Sauna sessions mimic this process, stimulating the immune system and enhancing the body's ability to fight off illness.
I've been more resilient to colds than I have my entire life.
A significant Finnish study involving over 5,000 participants found that those who used saunas regularly experienced lower rates of illness and reduced all-cause mortality. This connection underscores the sauna's role not only in recovery but also in promoting long-term health and resilience.
Infrared vs. Traditional Saunas
While both infrared and traditional saunas offer health benefits, they operate differently. Infrared saunas heat the body more efficiently, raising core temperature without requiring excessively high ambient temperatures. This can make them more comfortable for longer sessions.
The speaker highlights, "Infrareds don't need to be as hot because they raise the core temperature up." This efficiency allows for a more enjoyable experience while still reaping the benefits of increased blood flow and enhanced mitochondrial function, which are crucial for recovery and overall wellness.
Sauna Use Before Workouts
Incorporating sauna sessions before workouts can also be beneficial. Warming up in the sauna can improve muscle pump and range of motion, allowing for a more effective workout. The heat enhances blood flow, which can lead to better muscle performance and flexibility.
As noted, "The pumps you get are just insane" when using the sauna prior to exercise. This pre-workout ritual can facilitate a deeper connection with your muscles, leading to enhanced performance and satisfaction during workouts.
Cold Therapy and Sauna
Combining cold therapy with sauna use can create a powerful synergy for performance enhancement. Engaging in cold exposure, such as a cold plunge, before a workout followed by a sauna session can heighten alertness and focus. The speaker shares, "The best I have ever felt is cryo or cold plunge before a workout, then sauna."
I felt the adrenaline rush that gets me into my workout more.
This combination not only invigorates the body but also prepares it for the demands of physical activity, ultimately enhancing endurance and recovery.
Practical Takeaways
Incorporate sauna sessions into your post-workout routine to enhance recovery and performance.
Consider using the sauna before workouts to improve muscle pump and flexibility.
Contrast Collective | YouTube