At the end of a long and tough workout, you might feel exhausted, but you're also probably feeling accomplished. After all, it means that you got through the day's fitness goals successfully. Of course, when you wake up the next morning and all of your muscles are aching and sore, you might not feel quite so accomplished. While stretching before and after your workout can help to prevent some soreness; it isn't the cure-all it might seem to be. Instead, there are other ways you can not only combat muscle soreness, but you can also relax and gain other pre and post-workout benefits. Have you ever thought about spending some time in a sauna or steam room? Some gyms incorporate steam rooms for the use of their members, so you may already have access to one.
While steam rooms are moist, saunas are a dry heat; despite this difference, the benefits to both are roughly the same. When should you visit the sauna, and when should you avoid it? How can it help you feel better after a workout or aid you before one? While heating yourself up might not immediately seem like what you want to do either before or after exercise, it's actually beneficial. Take a closer look at the benefits as well as the ways you can use these rooms as a part of your fitness regimen.
The Difference Between Saunas and Steam Rooms
Though we've already mentioned it, understanding the differences between saunas and steam rooms is essential. Your gym facilities may have one or both types, but it's important to remember that you can't spend the same amount of time in both. Neither should you use both rooms in one session; that could lead to dangerous dehydration and too much warmth. Simply put, saunas use a heater to warm stones or other objects with a high heat capacity, allowing the heat to permeate the entire room. These rooms are hotter than steam rooms due to the low humidity of the air. A temperature up to about 90 C is not uncommon in a sauna.
At first, you may expect only to spend a few minutes at a time in the sauna. Eventually, you can work up to ten or fifteen minutes in which you can enjoy the heat and the effects of sweating so much. A steam room is just like its name sounds: a room full of steam. In this case, the humidity is raised to a level where the air is entirely saturated with water.
The temperature is lower (just below 50 C) than a sauna, but the moisture instead traps sweat on your skin. Just like a muggy day gives the impression of being hotter, steam rooms make you feel much warmer than you actually are.
Like with a sauna, you may not find it tolerable for very long at first. Remember that you should always limit the amount of time you spend in these rooms to just what you need to experience beneficial effects. So what exactly are those?
The Real Benefits to Hot Rooms and Sweating
At first, you might think: "Why would I want to get all sweaty and hot when I'll do that while working out?" The truth is, though, that saunas and steam rooms have proven health benefits. Raising your temperature naturally through the usage of these rooms makes your body work in beneficial ways. At its most basic level, the heat causes your heart rate to rise, which in turn means blood is flowing more vigorously through your body. Your pores open as you sweat.The heat and increased circulation can serve to soothe aching joints. The better blood flow to your muscles can help them to relax, which is a sure-fire remedy for aches and pains.
It's a good way to relieve your stress as well. Sitting in the hot and steamy room triggers your body to release brain chemicals responsible for feelings of happiness. These endorphins will not only help you to clear your mind, but you'll leave the sauna feeling more relaxed and better focused than when you entered it. Whether you use it before or after a workout, such mental focus is good for your general wellness regardless. Don't forget to observe some basic safety precautions, though.
As beneficial as saunas are, the level of heat and increased heart rate is not something you should subject your body to for extended periods of time. Fifteen to twenty minutes, followed by a refreshing shower and plenty of hydration can help you to get the most out of the sauna without overdoing it. If you're at all concerned, speak to your doctor first.
Why You Should use the Steam Room Before Your Workout
So now you know how to choose between the steam room or the sauna as well as the general health benefits they afford, like better blood flow. So why should you consider using one as part of your pre-workout routine? While some experts caution that this can lead to premature dehydration before you begin exercising, in practice this is easily avoidable. Hydrate both before your time in the sauna as well as after.
You should already be consuming plenty of water throughout the day, so fifteen minutes of sweating shouldn't present problems. Besides, the benefits are tangible. Because using the sauna is a bit like exercising because it raises your heart rate, a quick trip to the sauna before you use the machines can help. Think of it as a part of your regular warm-up routine. You get the blood pumping and prepare your body for the exercise ahead.
A few minutes spent relaxing in the sauna before you workout can also help to let you get a clear head and focus on the tasks at hand. Going into your routine already relaxed and ready to power through is an incredible feeling! However, you shouldn't be using a full sauna session to warm up. Just a few minutes is enough, then grab your water, cool off a bit, and start your workout routine.
On the other hand, you could elect to use the sauna after you've cooled down a bit post-workout. Let's consider the benefits of doing that instead, since you should never visit the sauna more than once daily.
How a Post-workout Sauna is the Perfect Way to Relax
We've already seen that saunas offer an excellent way to relax because of the endorphins your body creates. After you've had a chance to cool down and do some stretches, hit the sauna for a hit of those endorphins. The sweat will help remove impurities in your body, leaving you feeling cleaner and better than before you entered. Flushing your body of these toxins and by-products in the sauna is an excellent way to end your day's fitness routine.
On top of all that, the pain relieving effects of the heat will do much to help you feel better after punishing your muscles in the gym. The even heat all across your body allows all of your muscles to relax while your body begins to recover from the exercise. Once you exit the sauna, do a little bit more stretching. By the time you wake up the next morning, you shouldn't have nearly as many sore muscles to contend with as you did before. You might even notice that your skin is clearer and cleaner feeling than before.
Sweat your worries and aches away next time!
Whether choosing to get your blood pumping, and your heart rate up with a sauna visit before your workout, or as a way to relax afterwards, there are clear reasons to give it a try. Why not make it a regular part of your routine, since it only takes a few more minutes a day? While it can take some time for you to feel comfortable in the heat, you may come to love and even look forward to all of the time you can spend in the sauna! Not only is it a chance to relax or mentally prepare for exercise, but it can be a fun and encouraging social space, too. Next time you hit the gym for leg day or a long session on the treadmill, consider giving the steam room a try. You might be surprised at just how much it helps you relax and get in the groove! Follow @SportNessUK
