Women have only recently started to weight train, right? WRONG!!! https://youtu.be/39vuIP87SSk https://youtu.be/V72q3SJW_bI Women have been…
May 19, 2023 | John Paul Catanzaro
Are you looking for a way to improve your recovery after weight training? Try taking a sauna! Adding a 20- to 30-minute sauna session after a workout can provide a host of benefits, especially during a deset week, where you reduce the volume of training one week to achieve a greater peak the following week. The workouts are shorter during a deset week, so take advantage of the extra time by hopping in the sauna right afterward.
Here are five key benefits of integrating sauna sessions into your post-workout routine:
1. Enhanced Muscle Recovery: The heat and humidity of a sauna promote muscle relaxation, which helps to alleviate tension and soreness that often follow intense weight training sessions.
2. Improved Mental Well-being: Think of the sauna as a sanctuary for relaxation and stress reduction. After an intense workout, it can help you unwind, promote mental clarity, and induce a sense of well-being.
3. Boosted Heat Shock Proteins: Sauna use triggers the production of heat shock proteins, shielding your muscles and tissues from exercise-induced damage. This protective mechanism aids in faster recovery and promotes long-term muscle health.
4. Heightened Growth Hormone Release: Research has shown that sauna sessions stimulate the production of growth hormone, a crucial component in muscle growth, recovery, and body composition.
5. Enhanced Detoxification: Sweating is a natural process that supports the elimination of toxins and waste products. Sauna sessions amplify sweat production, aiding your body’s detoxification process and facilitating overall wellness.
To make the most of your sauna experience, keep a few tips in mind. Prioritize hydration before and during your session. Bring two towels – one for sitting and the other to dry off periodically. After your sauna session, take a shower to cleanse your body and prevent the reabsorption of released toxins.
For those interested in utilizing the sauna for detoxification purposes, consider incorporating specific binders to facilitate the process. Matt Justice talks about this extensively – you can search for him online.
Remember, moderation is key. While some individuals use the sauna daily, I recommend incorporating it during your deset week, which accounts for only three or four days each month. Using the sauna excessively can deplete essential minerals from your body, and as Dr. Andrew Huberman points out, the less often you do the sauna, the more high-impact the effects are on hormones and neurotransmitters. Furthermore, your body adapts to restoration methods like it does to exercise, so vary your sauna usage to maintain its effectiveness and avoid overdoing it.
Safety is paramount. If you have heart disease or low blood pressure, consult your doctor before engaging in sauna sessions. Even with medical approval, it’s crucial to stay hydrated and listen to your body. If you feel lightheaded or dizzy, leave the sauna right away.
Staying hydrated is very important. I can’t emphasize that enough! There was a time when the sauna would cause me to cramp almost instantly – and believe me, I was drinking a boatload of water – but it wasn’t until I took in enough salt that I was able to rectify the issue. You can drink all the water in the world, but if you don’t have enough salt (electrolytes), you won’t retain that water. It will just go in one end and out the other, but that’s another topic for another time.
So, the next time you complete a shorter workout, don’t hesitate to venture into the sauna afterward. Yes, it might be hot in there, but trust me, the results will be pretty cool!