Do you have to use a sauna before or after your training?

The use of the sauna can be beneficial before and after the exercise, but when is the best time to heat up? Although both have advantages and risks, studies have shown that more overall health benefits occur when using a sauna after training.

Jump at the main dishes to remember.

Benefits of a sauna before training

Using a sauna before exercise can help you prepare for your training with advantages such as:

• Improve your warm -up
• Improvement of your flexibility and your movement amplitude
• Increase in blood circulation, leading to improved training
• Possibly reducing injuries

Potential risks before training

Although there are advantages that could help your training, using the sauna before training also includes risks that could affect your training, such as:

Benefits of a sauna after training

The use of a traditional dry sauna after training affects both long -term and immediate health. These advantages include:

A study of the use of an infrared sauna found these advantages:

• Better recovery and less muscle pain
• Improvement of sleep quality in people with chronic pain

Potential risks after training

Sitting with the high heat of a traditional dry sauna or a steam after the exercise also presents potential risks, in particular:

When you use a sauna after training, give yourself time for a recharge time, allowing your heart rate to return to normal before entering the sauna.

So what’s the best?

Taking the time to think about the reason why you want to add a use of the sauna to your exercise routine can help you decide which one is best. Although there are more overall health benefits with the use of the sauna after training, using a sauna before training can help improve your training.

Consider the following:

• Are you someone who feels stiff before training, even after an appropriate warm-up? Then using a sauna before training could be the right choice for you.
• Are you looking for faster recovery, less muscle pain and better heart health? Then, using the sauna after training could be a better choice for you.

When choosing, don’t forget that you can do either a given day or both. Perhaps one day you take a sauna before a training session and another day that you use it after your training. The choice belongs to you.

Security tips for using a sauna

Stay safe while using the sauna doing the following:

• Do not fall asleep during the sauna.
• Make a good hydration by drinking water before, during and after your session.
• Know the signs of heat disease (headache, stun, vomiting, quick heart rate) and stop your session if you feel.
• Start with small time increments to strengthen heat tolerance. A beginner should start with five minutes and increase time by a few minutes per session to a maximum of 20 minutes.
• Stop your session and get out of the sauna if you feel dizzy or dizzy.

People with following conditions or concerns should avoid or limit time in the sauna:

• Fertility concerns: High heat can reduce the number of sperm.
• Inflammatory conditions: Although the heat can be good for chronic diseases, some people with chronic fatigue, chronic pain or autoimmune diseases such as rheumatoid arthritis and ankylosing spondylarthritis may experience increased symptoms when using a sauna.
• Low blood pressure: As a sauna can drop the blood pressure, discuss the use of the sauna with a health care provider if you have low blood pressure.
• Pregnancy: Discuss the use of the sauna with a health care provider.

Main to remember

• A sauna before a training session can be part of a warm -up to prepare for the exercise with improved blood flow and flexibility.
• A sauna after training has advantages that may include improving the cardio form and better recovery.
• For safety, accelerate your time in the sauna gradually, do not use sauna for more than 20 minutes at a time and get out of the sauna if you have symptoms of heat disease.