All kinds of health benefits are attributed to visiting the sauna. But what about the sauna for bodybuilding purposes?
SAUNA AND HEALTH
You can read about the benefits of the sauna here. For instance, research has shown that the sauna has a beneficial effect on the heart and blood vessels. A visit to the sauna also has soothing properties.
SAUNA FOR MUSCLE GROWTH
But you would like to know what a sauna can specifically mean for muscle growth, your main goal at the gym.
According to a new scientific meta-analysis, in which muscle growth expert Brad Schoenfeld also participated, post-workout heat therapy (sauna, hot water immersion, etc.) appears to be neutral to slightly beneficial for muscle growth, with little evidence of an effect on strength.
However, the evidence base is still small (only six studies) and largely of low quality, so more research is needed before we can make specific recommendations about what type of heat, how long, or how hot it should be.
According to bodybuilding coach Layne Norton, a sauna session may promote recovery after training, but this has not yet been convincingly scientifically proven. Additionally, a sauna can contribute positively to your night’s rest: taking a sauna just before going to bed can improve the quality of your sleep. And a good night’s rest is, in turn, good for muscle recovery.
SAUNA FOR FAT LOSS
As a bodybuilder, in addition to looking muscular, you also want to look as lean as possible. Unfortunately, visiting a sauna can’t really help you with that.
It is a myth that sauna use leads to weight loss. Yes, it is possible to lose about half a kilo after using a sauna, but that weight loss is due to fluid loss, not fat. As soon as you drink something, that loss is reversed.
Feel free to go to the sauna during a cut, for example for the sake of your sleep, but know that fat loss must come from a calorie-restricted diet combined with (more) physical exercise.
CONCLUSION AND RECOMMENDATION
Visiting a sauna offers various health benefits, and many find it relaxing. Limited scientific evidence suggests that heat therapy after training may also have a positive effect on muscle growth: the sauna might do ‘something’ for your recovery after a workout. Additionally, visiting a sauna can improve sleep, which is also beneficial for muscle recovery.
Go to the sauna after, not before, your workout. Are you still sweating from exercising? Then wait a moment before entering the sauna so that you have cooled down a bit. Take a (cold) shower before entering the sauna.
REFERENCES
- https://www.medicalnewstoday.com/articles/313109
- https://www.researchgate.net/publication/404691987_Feeling_the_heat_A_systematic_review_with_meta-analysis_on_the_effects_of_post-resistance_training_thermal_therapy_on_muscular_adaptations
- https://www.instagram.com/p/CuPAhJnM7fc/
- https://examine.com/other/sauna/
- https://ouraring.com/blog/sauna-sleep-a-winning-combo/