Heat therapy is becoming one of the most popular topics in the health and fitness space. Alongside cold exposure, i.e. cryo chambers, ice baths, and even cold showers, the other side of the spectrum continues to grow in terms of research carried out, and the findings that come with it.
Today we will explore the mechanisms and science behind sauna therapy, and why it might be one of the healthiest practices you can commit to.
What Is Sauna Therapy?
Saunas are a form of heat treatment that involves exposing the body to high temperatures for an extended period of time.
The idea here is to expose your skin to extreme heat, which works on several levels to help improve blood circulation, detoxify the body, and stimulate the immune system.
The word “sauna” comes from the Finnish language, which means “hot room” or “warm bathhouse.” In the past, saunas were used extensively across Europe, especially in Finland, Sweden, and Russia.
Today, they have become increasingly popular among people looking to lose weight, reduce stress, increase energy levels, and enhance overall wellness.
How Does A Sauna Work?
A typical sauna consists of a wood stove, heating elements, benches, and a door that allows users to enter and exit as needed.
Once inside, the user sits down and begins sweating through their pores.
This causes water molecules to evaporate off the surface of the skin, leaving only dry cells behind.
As these cells begin to dehydrate, they shrink and tighten up, resulting in a feeling of warmth throughout the entire body.
This process continues until the skin loses all moisture, at which point the body enters into what is known as the “sweat phase.” During this stage, the body releases toxins, including lactic acid, uric acid, and ammonia.
These substances are then flushed out via sweat glands located around the face, neck, back, arms, legs, and feet.
Heat therapy has been proven to be effective in improving cardiovascular function, reducing inflammation, and enhancing immunity.
It also helps to boost metabolism by increasing the rate at which the body uses oxygen during exercise.
The Benefits Of Sauna Therapy
One of the biggest benefits of using a sauna regularly is its ability to promote cardiovascular health. By increasing heart rate, sweating, and breathing, the body has more oxygen available to work harder throughout the day.
This helps boost metabolism, as well as makes the body more efficient at burning fat.
Another benefit of sauna use is that it stimulates the release of endorphins, which are natural pain-relieving chemicals found in the brain.
As such, this makes sauna therapy great for relieving muscle soreness and stiffness after a hard workout session.
In addition to these physical benefits, there are also mental ones associated with regular sauna use.
For example, studies show that regular sauna sessions can lower cortisol levels and increase serotonin production.
These two hormones play important roles in mood regulation, so their reduction could lead to improved feelings of happiness and calmness.
Sauna Use And Weight Loss
While many people associate sauna use with weight loss, it actually offers much more than just that.
Studies show that regular sauna exposure may help reduce body mass index (BMI), improve cholesterol profiles, and even decrease blood pressure.
These results are attributed to the fact that heat therapy increases metabolic activity and reduces appetite.
One study showed that participants who used saunas lost an average of 5 pounds over the course of 12 weeks.
Another study revealed that those who used saunas three times per week had a 50 percent greater chance of losing 10 pounds or more than those who did not use them.
How Many Calories Do You Burn Using A Sauna?
How much weight you lose depends on your starting weight. According to one study, men who started with a BMI of 25 lost about 1 pound every 2 hours while women who began with a BMI of 27 burned between 0.5 and 1 pound per hour.
It should be noted that these numbers are averages since individuals vary greatly in size and shape.
Also, the amount of time spent in the sauna will affect how quickly you lose weight.
For instance, if you spend only five minutes in the sauna each session, you won’t see any weight loss.
However, if you spend 20 minutes in the sauna, you might lose up to 3 pounds in a single visit.
If you’re looking to shed some pounds fast, consider incorporating sauna use into your fitness routine.
In addition to helping you burn calories, it can also make you feel better overall.
But something to bear in mind is that when you use a sauna. A big part of the reduction in weight loss is because of lost water weight.
If you weigh yourself before and after a sauna session, you shouldn’t look too much into this figure as fat oxidation, or fat burning takes time, and making sure your energy balance is correct, i.e. consuming fewer calories than you expend in a given day or week through diet and exercise.
With that said, to maximize your chances of success when it comes to shedding unwanted pounds, consider incorporating sauna therapy into your routine.
As even indirect benefits such as decreased appetite can play an integral role in the battle for a healthy waistline.
How Often Should You Use The Sauna?
As mentioned above, one of the most common misconceptions about sauna use is that you should always go in every time you want to lose weight.
While going in one or two times per week is ideal, you don’t need to do it daily if that’s too difficult.
If you’re looking to shed some extra pounds, try going in twice weekly.
If you find yourself gaining weight, however, you may need to up your frequency.
Going in four times per week will allow your body to get rid of toxins faster, while six times per week will ensure that your metabolism stays high enough to keep you lean and trim.
When To Avoid Using A Sauna
If you have any medical conditions such as diabetes, hypertension, or heart disease, you should consult your doctor before beginning a sauna program.
He or she will be able to determine whether or not you’re physically capable of using a sauna safely.
If you suffer from arthritis, osteoporosis, or other joint problems, you should avoid using a sauna until they’ve been properly diagnosed by a physician.
The intense heat can cause joints to become inflamed, leading to further discomfort and potential injury.
Finally, if you’re pregnant or nursing, you should only use a sauna under the supervision of a qualified health professional.
What Type Of Sauna Do I Need?
There are several different types of saunas available today. Each type has its own advantages and disadvantages. Some people prefer traditional wooden saunas with benches and others like more modern designs.
The type of sauna you choose depends on what you plan to use it for. For example, if you’re also planning to use it for relaxation purposes, then a wood-burning sauna is probably best.
However, if you’d rather enjoy the benefits of a steam sauna, then a ceramic model would be ideal.
Regardless of which type of sauna you decide to purchase, make sure it meets certain safety standards. It should have a minimum number of burners and vents, both of which must be covered.
Additionally, the temperature of the air circulating through the unit should be kept at least 140 degrees Fahrenheit.
If you need to consider your budget, then finding a gym or leisure center with a purpose-built sauna is another great option.
Final Thoughts
Whether you’re trying to shed those last few stubborn pounds or just looking to relax after a long day, sauna therapy can help.
By combining sauna sessions with regular exercise and dieting, you’ll be well on your way to achieving your goals.
