How long should an athlete be in a sauna while recovering?
A sauna or a heated room is widely popular in different regions of the world for its proven health benefits. Professional athletes also use sauna or heat bathing during their recovery stage. The time one should dedicate to the sauna actually depends on the capability and physique of that person. There are many protocols for the athletes on how long they use the sauna for recovery. Today's article will discuss one such standard method of using a sauna for recovery.
What is a sauna?
A sauna is a place where a heated room is designed for relaxation using an electric heater or infrared technique. People remain in the sauna room to promote sweating for potential health benefits. The dry heat in the sauna raises the people’s body temperature. As a consequence, the body reaches a relaxed and parasympathetic state. This type of heat bathing is known to have many health benefits like muscle recovery, detoxification, better circulation and so on.
How Long To Sauna For Better Recovery
Saunas impose physiological stress on the body. So, maintaining the protocol and time of the sauna is critical. You should not use a sauna session just before a workout or competition. You can use a sauna for better recovery from injury or post-workout aches. To get the best effect on the sauna, try to follow the standard schedule. There are basically two types of saunas- the infrared sauna and the traditional sauna. The period for these two types of saunas will be different. For example:
● You should spend around 30 minutes in a far infrared sauna with temperatures of up to 50 degrees Celsius. For the traditional sauna, this temperature will be between 70-90 degrees Celsius. This measurement has been proven to have the most efficiency.
● You may start with 3 weeks of three to four sauna sessions per week.
● For muscle building and recovery, start with single sessions, like 15-20 minutes inside and then see how you feel. If you feel uncomfortable, step outside for a while during the session.
The Sauna Recovery Method
1. First, preheat the sauna to the highest temperature possible. It can be around 200° F or 93.3°C.
2. Step into the sauna and wait until you first break a sweat.
3. Get out and rinse off for 5-10 seconds in lukewarm water.
4. Get out of the shower and take a rest for 2-3 minutes.
5. Now, go back to the sauna and stay there for 5-10 minutes.
6. After that, take another shower with cold water for at least 30 seconds. Pat yourself dry and relax till your sweating stops completely. It will take around 3-10 minutes for your skin to be dry.
7. Go to the sauna again and stay there for 10-15 minutes.
8. Repeat the last two steps several times.
Final Words
Using sauna sessions helps an athlete get a short and quick recovery. That is why they undergo these sessions for better health outcomes and on-field performance.