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The Hidden Benefits of Sauna: Unlocking Health and Performance
Is Sauna ACTUALLY Doing Anything (Research Based Discussion
Key Takeaways
Sauna can mimic some physiological effects of exercise, such as increased heart rate and sweating.
Regular sauna use may improve cardiovascular health, similar to exercise.
Studies show sauna use can enhance endurance training adaptations and improve performance.
Sauna exposure is linked to lower risks of all-cause mortality and cardiovascular issues.
Using sauna after exercise can lead to better VO2 max and time to exhaustion.
Sauna may also promote strength gains when combined with strength training.
Sauna can be beneficial for individuals unable to perform regular exercise.
16-17
minutes for a 5K run by study participants
2-3
times per week recommended sauna use after exercise
Physiological Effects of Sauna
Sauna increases core body temperature and heart rate, similar to exercise.
Blood vessels dilate in response to heat, improving blood flow.
Health Benefits of Sauna
Regular sauna use can lower blood pressure and improve endothelial function.
Observational studies show sauna users have lower risks of dementia and cardiovascular mortality.
Sauna and Endurance Training
Post-exercise sauna use can enhance endurance adaptations.
Studies indicate improved VO2 max and performance in heat.
Sauna and Strength Training
Combining sauna with strength training may enhance strength gains.
Mechanisms may involve increased growth hormone and heat shock proteins.
Notable Quotes
"The sauna isn't an exercise replacement but it can almost be a next best thing to exercise."
"The more you use the sauna, the lower your risk for all-cause mortality."