Sauna is one of the most underutilized spaces in the club, but it can bring some of the greatest benefits, especially when it comes to recovery. The benefits of heat therapy range from stimulating the production of hormones, ridding the body of toxins and improving the state of the cardiovascular system, quick recovery and rehabilitation after injuries. Once you understand the positive effects of using a sauna, we hope that you will give preference to this practice in your program.
How heat stress helps in recovery
For this reason, all our clubs have saunas. Studies show that short periods of intense heat create a stress reaction that then triggers a series of reactions in the body that can have a positive effect on your recovery.
When the body is exposed to extreme heat, the core temperature begins to rise within 5-15 minutes.
When the temperature rises, the body reacts by redirecting blood flow, accelerating the heart rate, increasing the expansion of blood vessels and secreting a number of hormones.
Heat also stimulates heat shock proteins, which are thought to play a role in muscle growth. They also support the immune system by identifying proteins from cells that do not belong to the body.
Recovery from injuries and injuries
Thermal therapy has advantages immediately after an injury or surgery, as well as during the rehabilitation period, when strength and muscle mass are restored.
Injuries lead to muscle damage, a strong immune response and tissue destruction.
The joints are immobilized immediately after injury and without movement, the muscles around the joints quickly atrophy.
Available evidence suggests that periodic exposure to heat stress reduces the level of atrophy or muscle catabolism. It also reduces the accumulation of free radicals, which usually increase in immobilized muscles.[iv],[v]
Sauna and steam room can also help in the recovery process after the start of recovery and strengthening. During rehabilitation, strength and muscle mass are slowly restored.
High oxidation rates can affect the rate of reduction. Oxidation can cause damage to cell membranes and use up most of the body's glutathione stores.
Thermal therapy reduces the rate of oxidation and increases the rate of growth of muscle tissue.[vi] I thought it would be great to see that the study was funded by the National Association of Football League Players. No doubt professional footballers will benefit from regular visits to the sauna or steam.
Due to the ability of heat therapy to enhance muscle growth and limit oxidation, it should also contribute to the process of recovery of healthy people after exercise. The combination of heat therapy and the use of essential amino acids and curcumin is a great way to speed recovery and support muscle growth.
Heat therapy is also recommended for others with chronic pain, such as arthritis or other degenerative diseases.[vii]
Heat and detox
A great place to include heat therapy in your routine is a visit to the sauna. Sauna is known for its ability to support detoxification and is superior to the steam room for detoxification because people sweat more due to lower humidity and higher temperature.
A large amount of daily toxins is released with sweat. This can be especially useful for those who lose a lot of weight. The body stores toxins in fat cells to isolate them from the rest of the body’s cells. When someone loses fat, toxins also stand out. Sweating helps remove them from the body. To maximize the removal of toxins, periodically wipe the sweat with a towel while you are in the sauna.
To fully appreciate the effect of sauna detoxification, consider combining it with quality detox program,
Other benefits of a sauna
Sauna sessions increase the production of white blood cells, improving immune function. In fact, regular sauna sessions reduce the chance of a cold.
It has also been shown that sauna sessions help people with breathing problems, heart disease, and infection prevention.[viii],[ix],[x]
Despite the fact that heat makes the heart work harder, there is much evidence that it is beneficial for people with cardiovascular disease.
Quick cooling is just as important as exposure to heat. To speed up the cooling period, take a cold shower or bath. If your body remains overheated, intravascular volume may decrease and hematocrit levels may increase.[xiii]
In addition, without rapid cooling, cortisol levels can continue to rise, and people can feel tired most of the day after that. If you feel excessive tiredness after heat therapy, try to cool faster with a colder shower. You should feel refreshed, not worn out from the sauna.
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(The article was adapted from the original form, which may be found here.)
This article is not intended to cure or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles is at the reader’s choice and risk.
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