Sauna and training – general principles


Using a sauna is often recommended for many athletes. It helps improve the body’s endurance, has a positive impact on muscles and joints, and aids in recovery after exertion. However, it’s important to remember that a sauna session itself is a significant strain on the body. Therefore, it is advised to come to a session rested, and not immediately after intense training.

Sauna after cardio workout – why is it not recommended?

Using a sauna directly after a cardio workout, such as running or cycling, is definitely not recommended. Such a workout increases the heart rate, and a sauna accelerates the heart’s work and causes increased sweating. A body tired from physical activity may not cope with the additional strain of a sauna visit. The consequence of such overloading of the body can be fainting, overheating, and even a heart attack.

Sauna after strength training – why can this negatively affect the results of the workout?

Strength training has a different impact on the human body and does not cause as much fatigue as cardio training. However, a visit to the sauna directly after strength training can nullify the effects of such a workout. The sauna relaxes the muscles, which in turn eliminates the muscle tension post-workout, reduces their oxygenation and blood supply. Thus, a sauna visit after strength training may thwart the effort put into the workout and make achieving the intended results more difficult.

Sauna before workout – why is this also not advisable?

Using the sauna before training is also not recommended. This is because the sauna itself induces strain on the body, which becomes weakened and significantly dehydrated. This phenomenon makes executing an effective workout, whether it’s strength or cardio, more difficult.

Combining physical activity and sauna visits: how to plan properly?

Physical activity and sauna visits can go hand in hand, provided that both these activities are properly planned. For this purpose, it is recommended to adhere to the rules of proper sauna usage, proper hydration, and above all, common sense and listening to your own body. By properly planning these activities, it is possible to reap the benefits from both: improving the body’s endurance, eliminating overloads, speeding up muscle regeneration, and relaxing the entire body.

It is recommended that a visit to the sauna is the last activity of the day. Therefore, it’s worth participating in evening sessions, after which you can rest peacefully. Relaxing and getting a good night’s sleep after a sauna session gives the body time to regenerate, which is crucial for maintaining health and good form. Remember, every body is different, and it’s always worth adjusting your sauna habits to individual needs and feelings.

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Since 2011 I have had my own business selling sauna building materials, sauna cookers and sauna accessories. I know all about building a quality sauna!