Do you exercise or train regularly or do you play competitive sport? If yes then you probably know the importance of pre and post workout training. Before you start any workout, it is very important to first warm your muscles before the actual workout. It is also very important to stretch your muscles immediately after workout to speed up muscle recovery. But do you know that sauna can help in muscles recovery after a heavy workout? Many elite athletes as well as workout enthusiasts usually incorporate saunas as part of their training to help maximize their performance as well as a help in muscles recovery. This is because saunas has been scientifically proven to help speed muscles recovery process besides rejuvenating and making you feel relaxed. So what exactly is sauna and how can it help to speed up your recovery from workouts? In this article, we are going to answer these questions to help you know more about sauna in relation to workouts recovery process.
What is saunas?
The term sauna actually refers to any type of room (either small or large) designed to help users experience wet heat (steam) or dry heat. Nowadays, there are saunas that emit infrared light which has be proven to be even more effective when heating the body. Saunas has be used for centuries by different cultures around the world due to their many health benefits. In addition to speeding up workout recovery, various scientific research have shown that saunas also has some coronary benefits meaning that it can help normalize your blood pressure as well as reduce the chances of suffering from congestive heart failure.
Saunas and workout recovery process
Just like men, women are also prone to getting injuries during workout. Sore muscles is also very common especially after a tough workout. Heavy workout usually create tiny tears on the muscles fiber. This usually lead to muscle soreness which usually take place immediately after workout. This can result to pain because of damaged blood vessels or toned muscle fiber. Although the body has it own way of mending itself, the recovery process can take long, a factor that can affect your normal workout routine. To prevent this, training experts recommend incorporating saunas to your daily workout regime to help speed up muscle recovery process.
How saunas can help in workout recovery process
1. It helps to eliminate lactic acid
Lactic acid is usually responsible for the burning feeling that you normally experience in your muscles especially after a heavy workout. Eliminating lactic acid is very important if you want your body to heal and recover fast after workout. Various scientific studies that have been conducted on saunas have revealed that it has some great detoxification benefits that can help your body to get rid of lactic acid that has built up during workout. The heat that you will experience during saunas session will help detoxify your body, eliminating lactic acid that can slow your recovery process.
2. It enhances fast muscles recovery
Workout, especially heavy workouts usually result to small tears to your muscles. In some cases this usually results to pain that can slow down your workout routine. Sauna help in faster muscle recovery by increasing the flow of blood into the skeletal muscles keeping them fueled with oxygen, esterified fatty acids and glucose while removing by products such as lactic acid that can slow your workout campaign. Increase in delivery of nutrients into the muscles is very important because it helps to reduce their dependence on glycogen stores. If you are a professional sports lady, then you definitely know the dangers of not being able to train regularly as a result of injuries. After workout, you can experience 3 different types of muscle pain. They include pain that result from muscle strain, acute muscles soreness or delayed onset muscles soreness. After workout, your muscles will start to repair themselves meaning that they will try to overcome various stages of muscles soreness. The heat from saunas especially the deep heat produce by infrared sauna can help speed up muscle recovery process by repairing the damaged tissue fast as well as in alleviating muscle soreness.
3. Saunas help to induce deeper sleep
Various research have shown that women who incorporate saunas in their daily workout routine usually have peaceful deep sleep. Good sleep is very important especially to women who have incorporated workout in their daily routine. Deep sleep will help your muscles tissues to heal and recover fast. Scientific studies have shown that saunas usually help the body to release endorphins. In addition to that, body temperatures which usually become elevated in the late evening usually fall during bedtime. Slow, relaxing decline in endorphins is crucial in facilitating good sleep which will have positive effect on your workout recovery campaign.
4. It improves endurance
Your body has certain level for heat tolerance. Regular use of sauna will not only help in recovery process but will also improve endurance. As you continue to use sauna, your body endurance to heat will also increase. This will in turn increase plasma volume and blood flow to your heart. This will reduce cardiovascular strain as well as lower the heart rate for the same given workload. This has positive effect on your workout campaign. Having higher endurance means that that you will be able to work out more meaning that you will be able to achieve your workout goals faster. Higher heat tolerance also means less fatigue and ability to maintain high energy levels for long period of time, factor that will drastically improve your performance.
5. It helps to improve your body immune system
Having a strong immune system is crucial for effective workout performance. Various research have shown that saunas can help improve your body immune system. Sauna sessions can produce white blood cells which can help fight ailment and infections which can slow you down. Regular use of saunas will help improve your white blood cell count, a factor that will help you stay healthier and heal faster.
In conclusion, incorporating saunas into your workout routine can help speed up your recovery process from workout. However, to get full benefits from saunas, it is important to do it under the guidance of an expert.