We all know Exercise It’s important for cardiovascular health, but new research shows that a simple post-workout routine can protect your heart even more: using a sauna. After your sweat session, relax tired muscles (and even get sweaty!) in the Finnish-style sauna, which is usually around 80 degrees Celsius (around 175 degrees Fahrenheit) with relatively low humidity.
In the new Research“Adding 15 minutes of sauna exposure three times a week for eight weeks after exercise provides additional benefits over and above regular exercise,” the researchers concluded. Eric LeeAn exercise physiologist at the University of Jyväskylä in Finland and lead author of the study.
Lee and colleagues enrolled participants who led a sedentary lifestyle and were not regular sauna users, then randomly assigned participants to one of three groups: continuing their current activities, exercising three times a week, or exercising three times a week and taking a sauna.
After eight weeks, those who exercised and used saunas had greater improvements in maximal oxygen consumption (also known as VO2 max(which measures how much oxygen your body uses during exercise and is an important component of aerobic exercise) also showed greater reductions in systolic blood pressure and cholesterol than those who exercised outside of the sauna.
If this study is consistent with previous studies, regular sauna use is associated with improved cardiovascular health, including a lower risk of stroke. Stroke And Dying of heart disease. However, it should be noted that the study included only 47 participants and more research is needed to confirm the results and to determine how often and how long the use of sauna is most beneficial.
Experts do not fully understand why sauna is good for heart health Previous research While using a sauna, heart rate and blood pressure increase similar to moderate exercise, he said. Although exercise has many other benefits, experts do not recommend that you completely replace exercise with sauna use.
How to start with sana
If spending 15 minutes in a hot room seems like torture, it’s a good idea to start slowly to get used to the experience. At the beginning of the study, researchers set the temperature of the sauna to 65 degrees Celsius (about 150 degrees Fahrenheit) and gradually increased it to 80 degrees Celsius (about 175 degrees Fahrenheit) by the end of the eight-week study. Although changing the temperature isn’t an option if you’re in a public sauna, Lee says you can start by going once a week or using the sauna for just a few minutes and work up to fifteen minutes. At a pace that is convenient for you.
If you can’t take the heat of a traditional sauna, you can try an infrared sauna, which is generally a little cooler. Although Lee’s study used a traditional Finnish sauna, other research groups in Japan have found that infrared saunas are also possible. Cardiovascular benefits.
Lee says it’s important to stay hydrated while using the sauna. Drink Two to four glasses Water for one session to replace the water you lost Sweat. The director who says that it is important not to drink alcohol before or during the use of the sauna, some experts also say that it is dangerous when using the sauna. Hanover.
Although sauna use is generally safe (and infrared sauna use may be beneficial for some Chronic heart failure patients (under carefully controlled conditions) Lee says people with heart disease or other serious health conditions should consult a doctor before using a sauna.
There’s one more caveat: If you’re trying to conceive, you might want to think twice about using a sauna, a small study suggests. Low sperm count and motility.