Benefits of the Sauna

Heat Exposure -Sauna
Purpose
- Increase aerobic ability through cardiovascular adaptations
- Induce parasympathetic state (if low stress)
- Enhance thermoregulatory ability
- Decrease joint and muscular pain
Equipment Needed
Instructions
- Hydrate well before entering the sauna and if necessary, take a glass of water in with a pinch of sea salt in it
- Target temperature is 175-220° F
- Sit in the hot sauna for desired time (~10-30 minutes)
- The duration will depend on temperature and individual tolerance
- Use controlled breathing (nasal if possible) and meditation to regulate the stress response
- Leave the sauna if you begin to feel lightheaded, claustrophobic, or ill
- Sit and breathe for 2-3 minutes post sauna as your body temperature cools
- Use a cold tub or cold shower to cool body temperature
Coaching Tips
- Use slow breathing to control the stress response
- Slow your cadence with every breath and focus on the inhale and exhale
- Perform light stretching or mobility if you like
- If the goal is recovery get out before it gets stressful
- If the goal is stress stay in just past the point of discomfort
- BE SMART
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