Spending some time in the sauna can also increase your heart rate, and the welcome warmth helps soothe and relax sore, tense muscles, but the sauna can't match the health benefits of cardio exercise.
Researchers concluded the increase in heart rate and blood pressure were similar for a 25-minute sauna session and a dynamic exercise test (a short, moderate workout). “A sauna session is a physical strain. Its long-term positive effects are comparable to sports activities,” states the report.
Sauna use may also be associated with lower blood pressure and enhanced heart function. While studies may be promising, sauna use should not replace an exercise program to keep the heart healthy. There is more evidence to support the benefits of regular exercise.
Improves Circulation and Cardiovascular Health
Spending time in the sauna has similar effects to moderate cardiovascular exercise.
Taking a sauna bath of 30 minutes reduces blood pressure and increases vascular compliance as well as heart rate similarly to medium-intensity exercise, a study has found. The research provides new insight into changes that take place in the human body during and after having a sauna.
While spot reduction is not possible through exercise alone, saunas can play a supportive role in reducing overall body fat percentage, including belly fat. The increased metabolic rate and calorie burn induced by sauna therapy can contribute to a calorie deficit, which is essential for fat loss.
To achieve a positive effect, up to three sauna sessions are recommended per week. For healthy people, there is nothing to stop them from even taking a sauna every day. However, it should be noted that if you visit the sauna several times a week, you should reduce the number of sauna sessions per day.
Spending time in the sauna can produce similar effects to running, biking, and other aerobic exercise without the impact. If you're aiming to accumulate time in Zone 2, the sauna can be a massively effective option.
It's a moderate cardio workout
You can expect your heart rate to rise to 120-140 beats per minute during a sauna session. When you leave, it will likely drop below your usual resting level. This change in cardiac output will help your heart grow stronger.
Saunas, with their dry heat, are renowned for improving circulation, promoting detoxification through sweat, and inducing muscle relaxation. On the other hand, steam rooms excel in respiratory benefits, providing relief for conditions like asthma and sinus congestion due to the moist, steam-filled air.
Still, if you do want to hop in the sauna before or after a workout, experts typically suggest doing so afterward. In some cases, a pre-workout sauna might alleviate a little joint or muscle stiffness before exercise, but preliminary studies point to greater recovery benefits from post-exercise saunas.
Because you sweat during your session and toxins are released, having a shower after your sauna will help to cleanse the skin and close pores. A cold shower after your sauna can also activate cold shock proteins in the body, which may help assimilate fat for weight loss.
The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.
Getting the most out of your sauna sessions
Aim for four to seven 20-minute sessions per week in a sauna heated to around 80° to 100° Celsius (176° to 212° Fahrenheit). This frequency has been shown in research to offer the most health benefits—but even just 2 to 3 times a week can be beneficial!
Saunas Can Improve Endurance and Aerobic Capacity
A 2007 study done on male distance runners showed that regular sauna bathing increased the runners' time to exhaustion by 32 percent. Plasma and red blood cell volumes also increased.
While sauna bathing is generally considered safe for most people, potential risks may include dehydration and overheating. That said, it's important to follow sauna safety guidelines, such as staying hydrated and not exceeding the recommended time limits.
Benefits of Sitting in a Sauna for Cardiovascular Health
This study also showed that sauna duration matters, with people who spent more than 19 minutes each session having a 52% lower risk of sudden cardiac death compared to people who spent less than 11 minutes in the sauna session [6].
May boost metabolism
Sitting in a sauna might help you burn more calories because your body works harder to cool you down in the heat. In a small study, inactive men who are considered overweight sat for four 10-minute sauna sessions with 5-minute breaks in between. They burned more calories in the later sessions.
It is commonplace for people to ask if sauna sessions can replace cardio for weight loss and heart health. But although the likes of Amerec saunas offer these benefits, you can't rely on them solely. That's because while a sauna simulates light exercise, cardio exercises involve high-intensity workouts.
Advantages of Cardiovascular Workouts
Effective Calorie Burn: Cardio workouts, such as running, cycling, or swimming, burn significantly more calories than sitting in a sauna, making them ideal for weight loss and maintenance.
Scientific research shows that eight weeks of sitting in a sauna for 15 minutes after exercising three times a week improves V02 max more than just exercising alone.
Cold showers after sauna sessions enhance blood circulation, reduce muscle soreness, and support muscle recovery by alternating between hot and cold temperatures.
Dehydration is a major concern when using a sauna daily. You can lose a lot of fluids through sweat, leading to fatigue and poor physical performance. Drink water before, during, and after your sauna session. Watch for signs of severe dehydration like dizziness and dark urine.
While the optimal duration may vary depending on individual factors and sauna types, a general guideline of 15-30 minutes per session, 2-4 times per week, is a good starting point.