Sauna
Sauna
SAUNA
About:
The sauna is a type of bath at high temperatures that is normally used in the form of thermal therapy (1).
It is performed at high temperatures around 80º (60º — 100º) and the humidity between 10 — 20% causing vasodilation (1). The duration ranges from 5 to 20 minutes interspersed with cooling periods (e.g. cold water or a few minutes at room temperature) which will allow normalization of body temperature and stop sweating (2). The duration of each period will depend on the state of comfort of the person using it (2).
Mechanism of action:
Regarding the use of steam sauna as a recovery method, research results are contradictory. Some authors claimed that it contributes to recovery from injuries (11) and that it causes an improvement in the contractile properties of the muscle (9,12). However, when heat was applied to the lower body during rest in soccer players, there was a decrease in repeated sprint performance (13). Also was no found benefit after a high-intensity swimming training session, although the authors claim that the poor recovery may have been due to additional stress on the thermoregulatory and circulatory systems (14). The benefits of steam sauna as a recovery method are still unknown (14) and, although it is commonly used, there are more effective methods such as nutrition and rest (2).
However, studies reported recovery benefits related to the use of infrared-sauna (2,15). Was found that the contra movement jump (CMJ) improved after an infrared-sauna session (2) although it had no effect on creatine kinase activity (16). It also improved explosive strength capacity and reduced subjective muscle soreness one day after the strength training session (15). The authors attribute this to the fact that IR heat penetrates deeper, transmitting heat to muscles, blood vessels and nerves more effectively (16,17).
Pro’s | Con’s | ||
1. | Sauna bathing is safe for most people, including children and uncomplicated pregnancies (3). | 1. | Sauna are contraindicated for unstable angina-type chest pain, myocardial infarction, or other severe cardiac events for four to eight weeks after the incident (18). |
2. | Can acutely reduce blood pressure in hypertensive individuals and can improve lung function in some patients (7,8). | 2. | It is contraindicated for severe orthostatic hypotension and severe aortic stenosis, acute infectious diseases with fever, rheumatoid arthritis in the acute inflammatory phase (18). |
3. | Produces relaxation at the cognitive level (9). | 3. | It is not recommended for certain skin conditions, such as cholinergic hives, abrasions and oozing rashes (18). |
4. | It is believed that exposure to these temperatures combined with cooling periods helps to relax muscles, nerves and blood vessels (2). | ||
5. | A positive effect on thermoregulation (10). | ||
6. | The immune system in athletes can be stimulated with sauna (11). |
Protocol:
- Take a shower before and after Sauna steam sessions.
- Take a sauna bath between 60-100º at 20% humidity depending on your comfort.
- Interposes periods of 5-10 minutes of rest to cool the body, it can be at room temperature or with cold water.
- Lie flat or sit with your feet up so that your whole body is at the same temperature.
- Before going out, it is advisable to remain seated for about 2 minutes and get up gently.
Do’s | Don’ts | ||
1. | Consult with your doctor before taking a sauna bath. | 1. | Do not expose yourself for more than 20-30 minutes. |
2. | Keep calm. | 2. | Do not expose yourself if you are contraindicated to take a bath. |
3. | If you feel unwell, stop bathing. | 3. | Do not take a sauna bath before training. |
4. | Hydrated after taking a sauna bath. | 4. | Do not drink alcohol before or during the sauna session. Do not eat heavily either. |
5. | Wear a bathing suit or shorts/tights and sports bra for females. | 5. | Don’t wear metal jewelry. |
6. | Do not put perfume, deodorants or oils before entering the sauna bath. |
Although sauna overdose has not been extensively investigated, it is not recommended to exceed 20-30 min of exposure as dehydration, skin damage, dizziness or fainting may occur, and it may even cause too much stress on the heart (18).
Author: Maria Luciana Perez Armendariz
References:
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- Mero A, Tornberg J, Mäntykoski M, Puurtinen R. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus. 2015 Dec;4(1):321.
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- Vuori I. Sauna bather’s circulation. Ann Clin Res. 1988;20(4):249–56.
- Romo M. Heart-attacks and the sauna. The Lancet. 1976 Oct;308(7989):809.
- Suhonen O. Sudden Coronary Death in Middle Age and Characteristics of Its Victims in Finland: A Prospective Population Study. Acta Med Scand. 2009 Apr 24;214(3):207–14.
- Winterfeld HJ, Siewert H, Strangfeld D, Bohm J, Aurisch R, Engelmann U, et al. [Sauna therapy in coronary heart disease with hypertension after bypass operation, in heart aneurysm operation and in essential hypertension]. Z Gesamte Inn Med. 1993 May;48(5):247–50.
- Winterfeld HJ, Siewert H, Strangfeld D, Warnke H, Kruse J, Engelmann U. [Potential use of the sauna in the long-term treatment of hypertensive cardiovascular circulation disorders–a comparison with kinesiotherapy]. Schweiz Rundsch Med Prax Rev Suisse Med Prax. 1992 Aug 25;81(35):1016–20.
- Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018 Dec 31;35(1):375–82.
- Tyka A, Pałka T, Tyka AK, Szyguła Z, Cisoń T. Repeated Sauna Bathing Effects on Males’ Capacity to Prolonged Exercise-Heat Performance. Med Sport. 2008 Dec 1;12(4):150–4.
- Pilch W, Pokora I, Szyguła Z, Pałka T, Pilch P, Cisoń T, et al. Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes. J Hum Kinet. 2013 Dec 1;39(1):127–35.
- Hellström F, Roatta S, Thunberg J, Passatore M, Djupsjöbacka M. Responses of muscle spindles in feline dorsal neck muscles to electrical stimulation of the cervical sympathetic nerve. Exp Brain Res. 2005 Sep;165(3):328–42.
- Soo J, Tang G, Arjunan SP, Pang J, Aziz AR, Ihsan M. The effects of lower body passive heating combined with mixed-method cooling during half-time on second-half intermittent sprint performance in the heat. Eur J Appl Physiol. 2019 Aug;119(8):1885–99.
- Skorski S, Schimpchen J, Pfeiffer M, Ferrauti A, Kellmann M, Meyer T. Effects of Postexercise Sauna Bathing on Recovery of Swim Performance. Int J Sports Physiol Perform. 2020 Aug 1;15(7):934–40.
- Ahokas EK, Ihalainen J, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biol Sport [Internet]. 2023 [cited 2023 Mar 21]; Available from: https://www.termedia.pl/doi/10.5114/biolsport.2023.119289
- Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, et al. Effects of Whole-Body Cryotherapy vs. Far-Infrared vs. Passive Modalities on Recovery from Exercise-Induced Muscle Damage in Highly-Trained Runners. Lucia A, editor. PLoS ONE. 2011 Dec 7;6(12):e27749.
- Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Can Fam Physician Med Fam Can. 2009 Jul;55(7):691–6.
- Kukkonen-Harjula K, Kauppinen K. Health effects and risks of sauna bathing. Int J Circumpolar Health. 2006 Jul 18;65(3):195–205.