For many years, there has been building medical research into the benefits of sauna use after exercise. Whether it’s for muscle recovery, relaxation, mental wellbeing or cardiovascular benefits, here is a list of reasons why we support and promote taking a post-match or post-workout sauna.
11. Turn Up the Heat on Your Recovery
Many people report feeling less stiff after a sauna. Research generally supports modest improvements recovery. Possible reasons for this could be down to:
- increased blood flow to skin and muscles
- relaxation of muscles
- reduced perception of pain
- activation of heat shock proteins involved in cellular repair
2. Cardiovascular benefits
Heart health is a big area of discussion when it comes to sauna usage.
During a sauna session there is information to suggest that:
- heart rate often rises to 100–150 beats per minute
- blood vessels dilate
- cardiac output increases
- blood pressure often falls after leaving the sauna
Large observational studies from Finland found that people who used saunas frequently had lower risks of:
- cardiovascular disease
- hypertension
- stroke
- sudden cardiac death
3. Endurance adaptations
Research suggests repeated post-exercise sauna sessions may:
- increase plasma volume
- improve thermoregulation
- reduce cardiovascular strain during future exercise
- improve time-to-exhaustion
4. More Than Just a Good Sweat: Mental health and relaxation
Many studies report improvements in:
- stress
- mood
- relaxation
- sleep quality
These effects are likely to result from:
- activation of the parasympathetic nervous system after the session
- endorphin release
- reduction in stress hormones after repeated exposure
5. Inflammation and cellular adaptation
Heat exposure stimulates production of heat shock proteins, which help protect cells from stress. Researchers are investigating whether this contributes to:
- improved recovery
- mitochondrial function
- metabolic health
Although the science is promising but still developing, we believe this is another great reason to make time for a sauna session after that work out or match.
Be safe
When using a sauna, always be sure to:
- rehydrate afterward
- replace electrolytes if you’ve sweated heavily
- avoid alcohol before or during sauna use
- leave the sauna if you feel dizzy, lightheaded, or unwell
If you haven’t already visited the CRAFC sauna, chat to a member of our team for guidance on usage and making the most of the health benefits above!