Autumn is in full swing, and we're longing for warmth and relaxation to distract us from the damp, cold gray outside our windows. What could be better than a trip to the sauna ? Controlled sweating in a tranquil environment can offer many benefits and even support your workout. We'll show you what to consider when combining the two.
Should the sauna be used before or after training?
There is a clear answer to that: A sauna session should always take place after training, otherwise the body's performance will be impaired.
During a sauna session, the heart rate increases, rising to more than half its normal value. This simulates the effects of exercise. Additionally, fluid loss reduces muscle function, and both mind and body are in a state of relaxation after a sauna.
A sauna session after training is highly recommended. It actively promotes recovery and general regeneration. Elevated temperatures stimulate blood circulation and kill pathogens, thereby strengthening the immune system. A 30-minute break should be taken after training to allow the heart rate to normalize before entering the sauna and to reduce cardiovascular strain. We advise taking a quick shower during this break to remove any oil from the skin.
What should you pay attention to when going to the sauna?
Before entering the sauna, use the restroom one last time. Sauna bathing stimulates kidney function and can therefore unpleasantly interrupt the relaxation process. The warmest spot in the sauna is on the upper benches. Sauna novices should choose a spot on the lower or middle benches. If it gets too hot and you feel uncomfortable, don't force yourself to stay.
Each session should last 10-15 minutes. Depending on your tolerance and how often you visit the sauna, you can do up to three sessions to achieve maximum results. A short break in the fresh air can be beneficial.
Drink plenty of fluids before, during, and after your sauna session – 1-2 liters depending on the length of the session. Choose a low-calorie, mineral-rich beverage such as water, lightly diluted fruit juice, or non-alcoholic beer. Dehydration can lead to headaches and difficulty concentrating.
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After a sauna session, cooling down with fresh air and cold water is necessary to achieve the health-promoting effect.
First, take some time to cool down, get some fresh air, and walk around to keep your muscles moving. Then, do the cold water application. This will cause a significant increase in blood pressure, which is a great exercise for your body. Shower first, then step into the plunge pool. Ten seconds is all it takes!
If you suffer from high blood pressure, avoid the plunge pool and enjoy a cold shower instead.
Afterwards, we recommend a relaxing foot bath and some time in the relaxation room. This will allow your body to unwind, and the positive effects of the sauna will quickly take hold.
