Whenever you consider a sauna, you more than likely consider sitting back and relaxing in a brilliant hot room, towel draped over yourself, eyes closed. Most often, that’s exactly what people do. Actually, just hanging out within the sauna can assist your muscles calm down and reduce post-workout muscle soreness. That’s all nice and dandy, but adding some light exercises to your sauna sessions can add much more advantages to using a sauna.
Why Exercise in a Sauna?
Sauna bathing can assist with blood pressure, cardiorespiratory fitness, levels of cholesterol, fat mass, and arterial stiffness.¹ Along with these life-prolonging advantages, saunas also increase circulation, aid in muscle recovery, and even help burn some extra calories. By adding in some gentle exercises, you possibly can improve your flexibility, enhance your cardiovascular response, and kick your sweating up a notch, resulting is larger detoxing.
We do intend to make something very clear, it’s of the utmost importance that you just select exercises/movements that won’t cause you to overheat, which is a really real possibility.
Safety Precautions
Before starting any exercise in a sauna, be certain to maintain the next in mind:
Stay Hydrated
Most individuals hit the sauna post-workout, which they’ve already been sweating. In case you plan on hitting the sauna after, be certain you drink some extra water. Dehydration + Sauna = A foul time.
Limit Exercise Time
You’re not Laird Hamilton; you don’t have to spend half-hour understanding within the sauna. Keep the whole lot short and sweet. 10-Quarter-hour is loads of time to reap the advantages.
Monitor Your Body
It doesn’t matter in case you’re in great shape outside of the sauna. When you step into that super-heated space, the whole lot goes to be lots tougher. Stop immediately in case you feel dizzy, lightheaded, or overly fatigued. You might even wish to look into some sauna-approved heart monitors for extra safety.
Low-Intensity Focus
We’re not hitting the Assault Bike in here. Select exercises that keep your heart rate low and concentrate on stretching, flexibility, and body weight movements. Even breathwork is difficult within the sauna.
Related:
8 Secure Sauna Exercises For Your Heat Sessions:
1. Deep Respiration and Meditation
Why do it: Deep respiration calms the nervous system, promotes leisure, and helps your body adjust to the nice and cozy environment within the sauna.
The right way to do it:
- Sit comfortably together with your spine straight.
- Inhale deeply through your nose for 4 seconds, hold for two seconds, after which exhale through your mouth for six seconds.
- Repeat this process for 5-10 minutes.
Why it’s protected: It’s a delicate, relaxing practice that helps your body slowly adapt to the warmth while promoting calmness.
2. Seated Forward Fold (Touch your toes)
Why do it: This stretch hits the hamstrings, lower back, and improves flexibility, which can assist mitigate some common lower back issues.
The right way to do it:
- Sit on the sauna bench together with your legs prolonged in front of you.
- Inhale, lengthen your spine, after which exhale as you fold forward, reaching to your toes or shins.
- Hold the position for 30 seconds to 1 minute.
Why it’s protected: It’s a static stretch that relaxes muscles and promotes flexibility without the necessity for intense movement.
3. Seated Spinal Twist
Why do it: This movement stretches the spine, improves flexibility in your torso, releases tension within the back, and stretches the glutes.
The right way to do it:
- Sit tall on the sauna bench together with your feet flat on the ground.
- Cross your right foot over your left thigh.
- Inhale, lengthen your spine, and on the exhale, twist to your right, using your left hand in your right knee for leverage.
- Hold for 30 seconds, then switch sides.
Why it’s protected: A delicate twist engages the spine without overstressing your muscles.
4. Seated Shoulder Rolls
Why do it: Loads of tension accumulates within the shoulders and upper back, particularly for people who work at a screen all day. Shoulder rolls can assist increase mobility and loosen up the shoulders, neck, and upper back.
The right way to do it:
- Sit upright together with your back straight.
- Slowly roll your shoulders forward in circular motions for 30 seconds.
- Reverse and roll your shoulders backward for one more 30 seconds.
Why it’s protected: Your body stays mostly still for this exercise, meaning your heart rate isn’t going to rise that much, but you’ll feel tension relief.
5. Gentle Neck Stretches
Why do it: Neck stretches go hand-in-hand with shoulder rolls. Neck stretches can assist relieve tension and improve flexibility in your neck and upper back.
The right way to do it:
- Sit or stand together with your back straight.
- Slowly tilt your head to at least one side, bringing your ear toward your shoulder.
- Hold for 20-30 seconds, then switch sides.
- You can even perform forward and backward neck stretches.
Why it’s protected: These passive stretches won’t overheat your body, making them perfect for sauna sessions.
6. Seated Knee Tucks
Why do it: This movement hits your abs (mainly lower) without having to put right down to do it.
The right way to do it:
- Sit on the sting of the sauna bench, leaning barely back together with your hands resting by your sides for support.
- Slowly lift your knees toward your chest while engaging your core.
- Lower your feet back down in a controlled manner, keeping your feet just off the bench if possible.
- Perform 10-15 reps.
Why it’s protected: It’s a controlled movement that targets your core without elevating your heart rate an excessive amount of. That being said, any extra exertion within the sauna is difficult, and you need to exercise caution when doing a movement like this.
7. Seated Oblique Twists
Why do it: One other mostly upright ab exercise, this one hits the edges of your abs (obliques) and can assist improve torso rotation.
The right way to do it:
- Sit on the sauna bench together with your feet planted on the ground.
- Hold your hands together in front of your chest.
- Slowly twist your torso to the fitting so far as comfortable, then return to the middle.
- Repeat to the left side.
- Perform 10-15 reps per side.
Why it’s protected: A slow and controlled twisting motion keeps the intensity low while engaging your core muscles. Once more, exercise caution when performing any exercise that would increase your heart rate.
8. Modified Plank
Why do it: Planks are probably the greatest exercises you possibly can do for overall core strength without having to maneuver in any respect. This one may be difficult to do with anyone else within the sauna. Most individuals don’t want someone planking over them during their session.
The right way to do it:
- If space permits, you possibly can perform a modified plank by placing your forearms on the sauna bench and lengthening your legs straight behind you (or go right down to your knees for a bit less intense experience).
- Engage your core, keeping your back flat and body in a straight line.
- Hold the plank for 20-30 seconds.
Why it’s protected: Planks may be modified within the sauna by adjusting to a shorter hold time, or going right down to your knees to make it a bit easier.
Conclusion
Exercising, yes we’re including stretching in that category, can promote flexibility, help with muscle recovery, and supply an overall more useful sauna experience. Remember, even when what you’re doing is low-intensity, it’s going to be tougher within the sauna. Don’t attempt to get as many reps as you do on the gym floor in case you determine to try some ab exercises. Stay hydrated and get sweating!
Find the right workout plan for you: Workout Plan Test
References:
Lee, Earric, et al. “Effects of Regular Sauna Bathing in Conjunction with Exercise on Cardiovascular Function: A Multi-Arm, Randomized Controlled Trial.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, vol. 323, no. 3, 1 Sept. 2022, pp. R289–R299, https://doi.org/10.1152/ajpregu.00076.2022. Accessed 7 Sept. 2022.
