Sauna / Steam Room - Benefit or Barrier

[Hillbillenigma]

Hey Guys, old member returning after long hiatus.

Always open to learn and am looking for opinions on sitting in the Sauna or Steam Room after a workout. I find it relaxing but I would think that there are those that believe that it only makes one prone to dehydration, which certainly is possible. Anyone read any studies or articles that make a stand on whether this is a good or bad habit?

Thanks in advance.

 

[Joker]

Hey Guys, old member returning after long hiatus.

Always open to learn and am looking for opinions on sitting in the Sauna or Steam Room after a workout. I find it relaxing but I would think that there are those that believe that it only makes one prone to dehydration, which certainly is possible. Anyone read any studies or articles that make a stand on whether this is a good or bad habit?

Thanks in advance.

I personally think that saunas are great physical restoration tools when used properly. Most people don't use them properly so they never reap the benefits therein. Here's some info on the sauna--enjoy.

A Sauna should be between 5-15% humidity and heated to 175-205 degrees F. These parameters are not flexible. The sauna will accelerate recovery from heavy load training by increasing temperature exchange and fuctions of the CNS, improving blood flow, sweat gland activity, lymphatic system activity, and skin porosity. The Sauna should be used after HARD training followed by 1-2 days rest. It should be used no more than 1-2 times per week as high-heat saunas are inherently taxing on the body. A suggested protocol would look like this:

1. Take a warm shower (100-110 dF) without getting your head wet and then towel dry.

2. Enter the sauna and sit on the bottom level (165-175 dF) for 2-3 minutes. Next move to the top level (195-205 dF) for 5-10 minutes depending on your level of conditioning. Stay still and don't talk.

3. After 7-12 minutes, leave the sauna and take a cool shower (55-65 dF) for 30 seconds, then alternate with a warm shower (100 dF) for 2 minutes. Repeat this cool to warm shower cycle for a 3-5 series and then towel off.

4. Repeat sauna again for 2-3 more times depending on how you feel.

DO NOT take a sauna if you are sick, overly-fatigued, or before hard training. MAKE SURE you adhere to a strict schedule of leaving the sauna after 12 minutes maximum. And be sure to drink a glass of cool distilled or R/O water after your sauna. Hope this helps. I know eastern bloc nations are very big on this method of physical restoration, but realize it is just one of many and one part of a good PR protocol.

Joker

 

[Hillbillenigma]

GREAT Info. Thanks much Joker.