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The Benefits of Sauna or a Hot Tub Right After Your Training
Fitness | May 10, 2021
God gave us hot tubs, steam rooms and saunas for a reason. Heat stress has very similar effect on your body as medium to high intensity exercise.
When you exercise or expose your body to controlled heat stress, your body increases the expression of brain-derived neurothrophic factor (BDNF), which plays a big role in muscle repair and the growth of new muscle cells. BDNF also helps reduce anxiety and depression and is active in areas of the brain involved in learning, long term memory and executive functions.
Heat stress improves your athletic performance, your endurance and your ability to exercise when the core body temperature increases. In other words, if you feel like you’re dying during exercise because it’s too hot to breathe let alone move, then some regular controlled heat stress would be a great way to address that.
Heat stress is also great for maintaining and building muscles!!
It’s very useful if you’re going through a recovery from an injury or lazy days because it helps to prevent excessive protein degradation and muscle loss that occurs when you’re not exercising and using your muscles.
And if you use heat stress right after your workouts then you’ll be significantly increasing the benefits of your training and also the release of growth hormone which is well known as the youth hormone and some of the benefits include:
-increase exercise perfomance
-increased muscle mass
-improved bone density
-reduced body fat
– improved quality and appearance of your skin
If I had sauna, I would be using it more than the hot tub, because the benefits seem to be greater but it’s still a great way to put your body through some controlled heat stress and if you can do the training followed directly by heat stress daily, then you can really reap the benefits of your strength training and high intensity workouts andreverse the ageing process and decrease your biological age – chronological age won’t matter anymore.
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Private Member |
switzerland/, france
what about cold-hot stress? Northern countries do practice this alternating steps. (nothing to do with God) . We chose to have a tube in our upcoming new bathroom rather than a sauna, however it seems you can get a sauna installed anywhere (just needs an electric plug I guess). Also have you heard of infrared sauna? or hammam style. what is the difference?
Private Member |
boston, ma, usa
I’m so glad to learn this!
( Laila, yes, -the new portable plug in saunas are simple and affordable and get delivered right to your door- that’s how I got my hot tub, it’s a plug in also) But I always thought the hot tub was just for fun… Now I’m going to add it to my workout- win/win🙏🏼🎉🤣thanks for this information Zuzka 🥰
Private Member |
switzerland/, france
the hot tub (being water) does bring a sensation and options a sauna won’t. Since you float, you also relax in a different way and adding products absorbed by skin will have benefits too. I had a look on the web, and infrared sauna look affordable, but seems are meant to sit. Would it not be more relaxing to be able to lay down?
Private Member |
lake tahoe, nv, usa
There’s not much research about alternating hot and cold stress. But people in different countries have been doing that for centuries. We just don’t know yet how it exactly affects lets say workout performance, muscle building or endurance. However I think it’s pretty clear that it has an amazing impact on mental health. Infra red saunas have their own benefits just like the Hamman style (steam rooms).
Private Member |
offenbach, germany
I’ve never really enjoyed saunas until we moved to our new house (we rent it) which has a sauna in the bathroom. This is my happy place! Whenever I feel down or just not in a mood, I take 12-15 min for a sauna session and I feel like a new person afterwards. I actually don’t like just sitting there, so I use this time for stretching and mobility work (yes, if you can lay or sit in it, then you can also stretch 🙂 )
Private Member |
massachusetts, united states
Love the hot tub! Always felt great after a wo. We had one for 16 years outside, loved it especially in the cold, then we gave it away thinking we were doing new concrete work outside and were buying a new one. Well, our new stamped concrete and hot tub turned into a new kitchen , LOL. But the hot tube is not forgotten , there will be a new one in my future 😁
Private Member |
Ahhhh. A sauna would be divine right now to get the winter chill out of my bones.
Private Member |
Looking forward to Week 9. I actually held it freestanding for a couple of seconds! This series is a different range of motion than I am used to and I am finding it to be beneficial. Although I won’t be able to lower incrementally. So I think I will have to use my bosu. So my progress will be slower from here. Maybe I will try the handstand drills.
Private Member |
Very interesting and good article but I don’t know if I’m wrong or it’s the same as you posted on Instagram
Private Member |
Hi Zuzka! I have a bathtub. Could you please tell me more about how you do heat stress with it? How long in the tub and how hot should it be?
Private Member |
lake tahoe, nv, usa
Hi Victoria, I haven’t found any research that would say exactly how long you should spend in the bath tub or hot tub. Sauna is recommended for about 20 minute. I spend about 10-15 minutes in my hot tub which is 106 Fahrenheit.
Private Member |
oklahmoma city, oklahoma, usa
Hi, what do you think about Bikram Yoga? Would it be considered as a heat stress therapy as well?
Private Member |
austin, texas
I love the heat stress, I love the hot tubs! Thanks for sharing this..
Private Member |
I absolutely love my sauna. I had to get one due to health situation; it’s been a lifesaver. I’m getting healthy mentally, emotionally, spiritually and physically. And I use it a few times a week after I workout. It’s amazing the benefits you get from it. Great way to detox your body too. We got lucky and found a sauna from a family who needed it for their daughters health and was selling it for $650 (it’s a 3 person infrared sauna). So do some looking around and see if someone is selling a used one; I’ve had mine 8-9 years now and it was probably already 20 years old when we got it; it’s like new. I put some fake led candles inside to get a relaxing type of lightening inside (the light inside is way too bright and it’s inside our closet (as our closet is a whole other room on its own) so the light inside the closet is too bright as well) I usually mediate while sitting inside. I feel amazing afterward in every way possible.