The sauna has become a major part of the modern fitness and longevity movement. Although sitting in the heat may feel relaxing, your body is actively working to regulate its temperature.
As your core temperature rises, your heart rate increases, blood vessels expand and circulation improves. Heat also activates heat-shock proteins, which help protect cells and support muscle repair and recovery.
Regular sauna use supports:
- Muscle recovery and reduced stiffness
- Improved circulation and cardiovascular function
- Lower blood pressure and reduced arterial stiffness
- Better relaxation and sleep
- Preservation of muscle during inactivity
- Lower risk of dementia and Alzheimer’s disease
The Finnish Sauna Study:
One of the most widely discussed sauna studies followed more than 2,300 middle-aged Finnish men for approximately 20 years.
Men who used the sauna four to seven times per week had substantially lower rates of fatal cardiovascular events and death from all causes. Sessions lasting longer than approximately 19 minutes were also associated with better outcomes than shorter sessions.
Can the Sauna Build Muscle?
Research says no.
An eight-week study of healthy older adults found that regular sauna sessions did not increase muscle size, strength or muscle-protein synthesis.
Regular Resistance training remains the best way to build and maintain muscle. Build your routine around resistance training, adequate protein, hydration and quality sleep. Then use the sauna as an additional recovery and wellness tool.
Start with shorter sauna sessions and gradually build your heat tolerance. Hydrate before and after, avoid alcohol around sauna use and stop immediately if you feel dizzy, weak or unwell. People with medical concerns should speak with their physician before beginning sauna use.
The sauna can support recovery, circulation, cardiovascular health, relaxation and long term wellness—but it cannot replace strength training.
Results come from consistently challenging your body—and never letting your workouts become predictable. At F45, every workout is different, combining constantly changing resistance and functional training to keep your body progressing and your mind engaged.
The workouts are fast, fun, and led by professional coaches alongside a community of like-minded people who care about getting stronger and healthier. This summer, try F45 for one full week for just $30.
The hardest part of the workout is walking through the door. Once you’re in, we’ve got you.
Train hard. Recover smart. Stay strong. Live long.
Sources
https://academic.oup.com/ageing/article/46/2/245/2654230
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
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