How Sauna’s Can Enhance Recovery
At High Performance Cricket, we are always on the lookout for ways to optimise recovery and enhance performance. Today, I would like to share with you the incredible benefits of incorporating sauna sessions into your recovery routine. I am very lucky to have a sauna at the gym I work out of in Melbourne and I use it frequently!
Benefits of Sauna for Recovery
1. Improved Circulation
Using a sauna helps dilate blood vessels and improve circulation, which can accelerate the delivery of oxygen and nutrients to muscle tissue. This improved blood flow assists in the removal of metabolic waste, reducing muscle soreness and speeding up the recovery process.
2. Enhanced Muscle Recovery
Sauna sessions can help reduce muscle stiffness and increase flexibility by relaxing muscle tension. The heat promotes muscle relaxation, decreases soreness, and enhances overall muscle recovery.
3. Detoxification
Sweating is one of the body's natural ways to detoxify. During a sauna session, your body works hard to maintain a steady temperature, causing you to sweat and release toxins that have been built up in your system.
4. Stress Relief and Mental Recovery
The heat from a sauna can induce relaxation, reduce stress hormones, and provide a serene environment that promotes mental wellbeing. This is especially important for athletes who must maintain peak mental and emotional states alongside their physical health.
Guidelines for Sauna Use
While saunas can offer immense benefits, it's essential to use them correctly to avoid potential risks. Here are some guidelines for safe and effective sauna use:
Hydrate Before and After: Drink plenty of water before and after your sauna session to stay hydrated.
Duration: Limit your session to 15-20 minutes to avoid overheating.
Frequency: Aim for 2-3 sessions per week, allowing a day between sessions for optimal benefits.
Temperature: Keep the sauna at a moderate temperature (around 70-90 degrees Celsius or 158-194 degrees Fahrenheit). Adjust according to your comfort and tolerance levels.
Post-Exercise: Using the sauna after a workout can maximise recovery benefits. Ensure your body has cooled down from the workout before entering the sauna.
Scientific Backing
Numerous studies support the beneficial effects of sauna use for athletes. For instance, a study published in the Journal of Human Kinetics found that sauna bathing can significantly reduce delayed onset muscle soreness (DOMS) and perceived exertion in athletes (Szyguła, Z. "EFFECT OF SAUNA ON DELAYED ONSET MUSCLE SORENESS." Journal of Human Kinetics 2011). Additionally, a review in the Journal of Science and Medicine in Sport highlighted that sauna use improves cardiovascular function and helps speed up recovery processes post-exercise (Scoon, G.S. et al., "Effect of Post-Exercise Sauna Bathing on the Endurance Performance of Competitive Male Runners," 2007).
Incorporating sauna sessions into your recovery strategy can provide you with a competitive edge by enhancing both physical and mental recovery.
