What are the Health Benefits of a Sauna?
How does using a sauna before or after working out promotes weight loss and what are the sauna advantages and disadvantages.
Humans have been using saunas for two thousand years. Although it originated in Finland, people who like to take a sauna can be found all over the world. In winter, a health and medical network media in the United States recently took stock of the many health benefits of sauna before or after workout for weight loss.
Sauna is the process of performing physical therapy on the human body with steam in a closed room. Usually, the temperature in the sauna can reach more than 60 ℃. It uses the hot and cold stimulation of repeated dry steaming and flushing of the whole body to repeatedly expand and contract blood vessels, thereby enhancing the elasticity of blood vessels and preventing vascular sclerosis. In modern Finland, nearly one-third of adults are regular visitors to saunas. Counting it up, there are seven health benefits of sauna use.
What are the health benefits of using a sauna?
Sauna before or after workout for weight loss
1. Lowering blood pressure
Frequent sauna baths can help avoid developing high blood pressure. High blood pressure is an important risk factor for heart disease. Researchers at the University of Eastern Finland found that men who took a sauna at least four times a week had almost halved their risk of heart disease, compared with their peers who only took a sauna once a week.
The study, published in the American Journal of Hypertension, enrolled 1,621 middle-aged Finnish men who had not been diagnosed with high blood pressure at the beginning of the study. During an average follow-up period of 22 years, men who used saunas 4 to 7 times a week had a 46% lower risk of hypertension, and men who used saunas 2 to 3 times a week had a 24% lower risk of hypertension. %.
2. The prevention of dementia
A study published in the Journal of Aging and Aging showed that the more often volunteers took a sauna, the lower their risk of developing Alzheimer’s disease. The participants were divided into three groups, the first group was those who used the sauna 4–7 times a week, the second group was those who used the sauna 2–3 times a week, and the third group was only one sauna a week people.
The researchers found that the group who used the sauna the most frequently had a 66 percent lower risk of developing any form of Alzheimer’s disease, compared to those who only used the sauna once a week, and their risk of developing Alzheimer’s disease reduced by 65%.
3. Live longer
Researchers at the University of Eastern Finland followed 2,300 middle-aged men who had been using the sauna for an average of 20 years. They spend an average of 14 minutes in a sauna room with a temperature of 60°C each time they take a sauna.
The results of the study, published in the Journal of the American Medical Association-Internal Medicine, showed that during the follow-up period, 49 percent of men who took a sauna once a week died, and men who took a sauna two to three times a week died. Thirty-eight percent died, compared with 31 percent of those who used the sauna four to seven times a week.
4. Relieve Chronic Pain
A study published in the Journal of Psychotherapy and Psychosomatic Medicine showed that people with chronic pain who continued to take a sauna every day for 14 days experienced significantly less pain. Seventy-seven percent of these patients eventually returned to work, compared with just 50 percent of the control group.
What are the benefits of a sauna? What are the benefits of a sauna?
5. Improve endurance
A study published in the Journal of Sports Science and Medicine showed that participants who took a 30-minute sauna session twice a week increased their running mileage by 32 percent after three weeks.
Another study, published in the European Journal of Sport Science, showed that taking a sauna improves athletes’ tolerance to high temperatures, which increases their competitiveness in desert competitions.
6. Lower Cholesterol
After 10 sauna sessions in healthy young male volunteers over a 3-week period, their blood levels of total cholesterol and low-density lipoprotein were significantly reduced, and cholesterol levels gradually returned to within the normal range.
The findings, published in the International Journal of Occupational Medicine and Environmental Health, suggest the effect is similar to participating in moderate-intensity exercise.
7. Prevention of Pneumonia
A study published in the European Journal of Epidemiology showed that people who used saunas regularly had a 27% lower risk of developing pneumonia compared with people who rarely or never used the sauna. Those who took a sauna at least four times a week had a 42 percent lower risk of developing the potentially deadly disease . In addition, frequent sauna use reduced their risk of developing asthma and other chest conditions.
8. Prevent Alzheimer’s
Studies have shown that people who use the sauna frequently have a lower risk of developing Alzheimer’s than those who never use the sauna. In addition, sticking to the sauna can also lower blood pressure, protect the heart, and reduce the risk of heart disease.
9. Discharge body waste
The body is in a high temperature environment when taking a sauna, which promotes the inner heat effect in the deep layer of the skin, promotes the expansion of capillaries in the whole body, increases the amount of sweating in the body, and helps to discharge metabolic wastes and garbage from the body due to excessive sweating, and assists in the treatment of various diseases such as Dysmenorrhea or body cold, etc.
10. Prevent arteriosclerosis
When taking a sauna, the body is repeatedly washed with hot and cold dry steam, which makes the blood vessels continue to contract and expand, so that the blood vessels can get a certain exercise, enhance the elasticity of the blood vessels, and thus prevent the hardening of the arteries.
11. Helps lose weight (sauna after workout lose weight)
Sauna means the body stays in a high temperature environment in a quiet state, which stimulates the body to perspire a lot and helps consume fat under the skin, thereby achieving the purpose of losing weight. Studies have shown that 10 minutes of sauna use is about the same as running 10 kilometres.
12. Beauty (sauna benefits for skin)
Sauna can promote the body to perspire, eliminate subcutaneous fat, improve the permeability of epidermal cells, make the cells more activated, and also have the effect of beauty, skin care and anti-aging. In addition, the body continuously absorbs the trace elements emitted by the rock during the sauna, which can prevent a variety of diseases.
Who can’t take a sauna?
1. People who are too full and hungry
After a meal, a large amount of blood flows into the gastrointestinal tract to help the digestion and absorption of food. Taking a sauna immediately after a meal will make the skin blood vessels in a dilated state, increase the blood flow on the body surface, and reduce the blood flow to the digestive organs, thereby causing indigestion. In addition, you can’t take a sauna when you are overtired or hungry, because such people have poor muscle tension, cannot tolerate hot and cold stimulation, and are prone to collapse.
2. Patients with cardiovascular disease and hypertension
Taking a sauna will make blood pressure fluctuate greatly, increase the load on the heart, easily cause heart attack, and in severe cases can be life-threatening. In addition, the temperature of the sauna is relatively high, and it is easy to cause dehydration if the water is not replenished in time. Therefore, people with unstable blood sugar should not take the sauna to avoid blood sugar fluctuations.
What are the advantages and disadvantages of sauna?
Sauna is a very popular leisure method that combines health care and fashion. There are many people who like it, especially many beautiful girls who are in the cabin to lose weight and beautify. Therefore, they linger in the sauna room and enjoy it. But did you know that? Saunas are also very knowledgeable. There are two types of saunas, each with unique health effects, but some people are not suitable for saunas. Today, I will tell you the pros and cons of taking a sauna and not being suitable for a sauna.
A traditional sauna refers to a special rock in a special wooden house, heated on a hot blast stove to a temperature of 70°C or higher, and then a small amount of water is poured over the rock to create impinging steam. Dry steam bath. Sauna can accelerate blood circulation, completely relax the muscles of all parts of the body, and achieve the purpose of eliminating fatigue, restoring physical strength and restoring spirit. At the same time, it has certain curative effect on rheumatism, arthritis, low back pain, asthma, bronchitis, neurasthenia, etc. In addition, traditional saunas have inherent health benefits, as well as advanced enjoyment and relaxation for hard-working people.
The benefits of taking a sauna
In a high temperature environment, the skin produces an internal thermal effect in the deep layer, the capillaries throughout the body dilate, and the amount of sweat in the body greatly exceeds that of normal activities. This rapid sweating helps to remove various wastes from the body and also helps to eliminate diseases. Meanwhile, blood vessels continue to constrict and dilate due to repeated heat and dry steam.
The sauna was closed in the heat. The body absorbs a lot of sweat and consumes subcutaneous fat, so you can lose weight easily and comfortably. According to tests, the sauna is equivalent to running 10 kilometers in 10 minutes, so it has the effect of bodybuilding and weight loss. In addition, it can increase the permeability of epidermal cells and activate cells when the body excretes a lot of sweat to remove subcutaneous dirt, so it also has skin care and anti-aging effects. During the sauna process, the body continuously absorbs the beneficial trace elements emitted by the special rocks on the stove, which has the effect of preventing diseases.
A sauna is a special method of bathing that combines cleansing and healing. It relieves pain by alternating hot and cold several times in a row. loose joints. For the skin, the blood vessels will expand and open very obviously in the steam bath. At this time, if you sweat a lot, the blood circulation will be improved. Tissues get more nutrition.
The disadvantages of taking a sauna
Sauna is a stylish and healthy leisure style. After sweating, the whole body relaxes and tires, so many people who work hard are fine. However, medical experts warn that frequent access to the sauna may be the culprit behind male infertility. In Finland, the birthplace of sauna, the incidence of male infertility is quite high, which has nothing to do with the locals who like to take sauna. If we go to the sauna frequently, the temperature of the testicles will be 3–4 degrees Celsius lower than the normal human body temperature, so normal sperm can be produced. Sperm has strict temperature requirements and must be performed at a temperature below body temperature. The temperature of the sauna is much higher than body temperature, which is not conducive to the growth of sperm, or causes excessive sperm movement and infertility. According to clinical statistics, a large proportion of male infertility is due to the testicular temperature being higher than normal temperature.
Everything has pros and cons, and sauna is no exception. For unmarried boys, in addition to the sauna should not be washed often, there are other factors that can increase the temperature of the testicles should be avoided as much as possible, such as long-term. Sedentary, cycling for long periods of time, wearing skinny jeans, etc.
Tips(sauna before or after workout for weight loss)
In addition to the above types of people, men who are in the growth and development period and childbearing age can not use the sauna, because the testicles are very sensitive to temperature, and frequent sauna use can reduce the parthenogenesis ability of the testicles and reduce the number of sperm; menstrual period and pregnancy period Women who are more likely not to use the sauna, so as not to affect the healthy development of the fetus. Appropriately take the sauna, control the time of the sauna, as long as there is any discomfort, you should come out immediately, and at the same time, you should add more water.
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