Sauna Timing

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

When to Sauna Before or After Lift or Cardio

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

When to Sauna Before or After Lifting, cardio or other workouts

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

Saunas are becoming increasingly popular among fitness enthusiasts as they are believed to offer a wide range of benefits, including relaxation, detoxification, and improved athletic performance. However, one common question that arises is when is the best time to sauna – before or after a workout? In this article, we will explore the scientific evidence and offer some guidance on when to sauna for optimal results.

Working Out Before Sauna

Working out before sauna is a popular choice for many athletes, as it is believed to provide several benefits. One significant advantage is that exercising before sauna can help prepare the body for the heat and increase heat tolerance. According to a study published in the Journal of Science and Medicine in Sport, subjects who performed moderate-intensity cycling before sauna had a higher heat tolerance and lower heart rate response than those who did not exercise beforehand. This suggests that exercising before sauna can help your body adapt to the heat more quickly and effectively.

Another benefit of working out before sauna is that it can increase the release of endorphins. Endorphins are the body’s natural painkillers, and they can help reduce muscle soreness and fatigue after exercise. According to a study published in the Journal of Strength and Conditioning Research, sauna after exercise can help increase endorphin levels, leading to reduced muscle soreness.

Working Out After Sauna

Working out after sauna is also a popular choice, as it is believed to offer several benefits. One significant advantage is that sauna can help warm up your muscles and increase blood flow, which can help improve performance during exercise. According to a study published in the Journal of Athletic Training, subjects who underwent passive heating through sauna before exercise had increased muscle flexibility and power output, suggesting that sauna can have a positive impact on athletic performance.

Another benefit of working out after sauna is that it can help promote relaxation and reduce stress levels. According to a study published in the International Journal of Behavioral Medicine, sauna can help reduce stress and anxiety levels and promote feelings of relaxation and well-being. This can be especially beneficial after a tough workout or a stressful day.

Conclusion

Overall, whether to sauna before or after a workout depends on your specific goals and preferences. Working out before sauna can help increase heat tolerance and prepare the body for the heat, while working out after sauna can help improve athletic performance and promote relaxation. It is important to note that saunas can cause dehydration, and it is essential to drink plenty of water before and after sauna to avoid dehydration.

Sources:

Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 47(1), 111–114. https://doi.org/10.1093/ageing/afx203

Pilch, W., Szygula, Z., Klimek, A., & Palka, T. (2018). Influence of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 63(1), 203–211. https://doi.org/10.2478/hukin-2018-0037

Scoon, G. S. M., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262. https://doi.org/10.

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

Commitment to the sauna

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Commitment to the sauna 60 minutes 24 hours 7 days 30 days 1 year

Day after day, after day. 

The magic of sauna lies within your commitment to the process. Like yoga, working out, business, or most things in life, the effects are compound. The hard part is making it happen every day or regularly. There are a few different tactics to make this process easier, including going with a friend, choosing the best time of day, and setting yourself up for success with habits. I’ll cover that in another read. Below you will read about what happens in the first twenty-four, the first week, month, and year of committing to a sauna practice. 

 

The First 24 hours 

Immediately after the session, you may feel an intense heat sensation, as your body temperature will have increased significantly. You may also feel a sense of relaxation and calmness due to the release of endorphins. Some individuals may feel dizzy or lightheaded, so taking your time and avoiding sudden movements is essential.

Within the first few hours, your body will continue to cool down, and you may start to feel thirsty. It’s necessary to drink plenty of water to rehydrate your body and replenish fluids lost through sweating. You may also notice that your skin feels softer and smoother due to the increase in blood circulation.

In the first 12 hours, you may experience a sense of fatigue, which is a normal response to the increase in metabolic rate during heat therapy. Your body is working harder to regulate your body temperature, and it’s imperative to listen to your body and rest if needed.

Within 24 hours, your body will have begun to adapt to the heat, and you may notice an increase in energy and mental clarity. Regular heat therapy has been shown to boost the immune system, reduce inflammation, and improve cardiovascular health, which may contribute to this sense of well-being.

The First Week

Immediately after the session, you may feel an intense heat sensation, as your body temperature will have increased significantly. You may also feel a sense of relaxation and calmness due to the release of endorphins. Some individuals may feel dizzy or lightheaded, so taking your time and avoiding sudden movements is essential.

Within the first few hours, your body will continue to cool down, and you may start to feel thirsty. It’s necessary to drink plenty of water to rehydrate your body and replenish fluids lost through sweating. You may also notice that your skin feels softer and smoother due to the increase in blood circulation.

In the first 12 hours, you may experience a sense of fatigue, which is a normal response to the increase in metabolic rate during heat therapy. Your body is working harder to regulate your body temperature, and it’s imperative to listen to your body and rest if needed.

Within 24 hours, your body will have begun to adapt to the heat, and you may notice an increase in energy and mental clarity. Regular heat therapy has been shown to boost the immune system, reduce inflammation, and improve cardiovascular health, which may contribute to this sense of well-being.

After the first year of sauna…

Over the course of a year, consistent heat therapy may lead to significant improvements in overall health and well-being. The cardiovascular system may continue to improve, reducing the risk of heart disease and stroke. Chronic inflammation may continue to decrease, reducing the risk of a range of chronic health conditions. The immune system may become stronger, leading to a reduction in illness and a faster recovery time when illness does occur. Mental health benefits may become more pronounced, with improved cognitive function, reduced stress, and an overall sense of calm and focus. Overall, regular heat therapy may have a profound impact on a person’s health and well-being, with benefits that continue to manifest over time. As with any health practice, it is important to consult with a physician before beginning a new routine and to practice consistently over time to see the full benefits.

Cardio 

  • The cardiovascular system may continue to improve, reducing the risk of heart disease and stroke.

Immunity

  • Significant rise in white blood cells in just one session.

Inflammation 

  • Chronic inflammation may continue to decrease, reducing the risk of a range of chronic health conditions.

Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Sauna Etiquette: Three Simple Rules for a More Enjoyable Experience

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Sauna Etiquette: Three Simple Rules for a More Enjoyable Experience If you're a fan of saunaing, you're probably aware of the importance of good sauna etiquette.

Frame of mind rather than rules

In essence, while there may not be hard and fast rules for how to behave in every situation, there is a basic expectation that people will behave in a way that is considerate and respectful of others. So, in order to “not be a dick,” it’s important to be mindful of how your actions affect others, and to make an effort to behave in a way that is kind, empathetic, and respectful.

Full Sensory

Weird things happen to your body inside the sauna. Especially the brain. You might not notice that your voice is getting louder because your ears are filling with moisture. You may think and hour has passed when it has been five minutes. Notice your body – be aware. 

Share the experience – good and bad.

Reminder: this is a shared experience, and we ask that you respect the personal space and comfort of others. If you notice that someone is uncomfortable or appears to be struggling, be mindful – “are you okay?”

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

The Scandahoovian: Monaya M. MaGaurn Lifestyle Physicist

Sauna Shenanigans Simplified

Get wild, but stay in your own lane. 

Unleashing the Steam: Mastering the Art of Timing Sauna’s Water Ritual

One of the essential parts of the sauna experience is pouring water on the rocks to create steam, which makes the sauna relaxing and detoxifying. However, it’s important to watch your timing and not pour too much water too often. Doing so can make the steam too thick and difficult to breathe, and it can also raise the temperature too quickly, leading to dehydration and heat stroke. Setting a timer and not overdoing it with the water can prevent these issues. It’s worth noting that many saunas have electric elements that can be damaged by excessive water pouring, so it’s crucial to use a timer and not pour more than necessary.

For the love of heat, please don’t be that guy that comes in, pours water on, and leaves three minutes later. It increases the temperature, humidity, and intensity of the sauna. Not everyone loves that for long periods of time or all at once. 

Respect others’ space, for it is the sacred domain of freedom.

While saunaing is a communal experience, it’s essential to respect others’ personal space. Before entering the sauna, take note of where others are sitting and try to find a spot that is not too close to anyone else. If the sauna is full, wait your turn. It’s also important to be mindful of how your actions affect others’ relaxation. Avoid making loud noises, using strong fragrances, or taking flash photography in the sauna.

 

Unleash the Power of Sanity and Hygiene: Use a Friggin Towel.

In order to promote a pleasant and respectful atmosphere within the sauna, it is recommended to bring and use a towel during your session. Utilizing a towel not only helps maintain personal hygiene but also shows consideration for others sharing the space. By using a towel as a protective barrier, we can all contribute to a comfortable and enjoyable sauna experience for everyone involved.