Sauna and sport - it's all about the mix
Autumn is in full swing and we long for warmth and relaxation to distract us from the cold, wet grey outside our windows. What could be nicer than a trip to the sauna ? Controlled sweating in a quiet environment can have many benefits and even support training. We'll show you what to look out for when combining them.
Does the sauna come before or after training?
There is a clear answer to this: a sauna session should always take place after training, otherwise the body's performance will be limited.
When you go to the sauna, your heart rate increases and your pulse rate rises to more than half of its normal value. This already simulates a training load. The loss of fluid also reduces the functionality of your muscles and both your mind and body are set to relax after you go to the sauna.
However, a sauna session after training is recommended. This actively promotes recovery and general regeneration. Increased temperatures stimulate blood circulation and kill pathogens, thereby strengthening the immune system. After training, you should take a 30-minute break so that your pulse can normalize before going to the sauna and the cardiovascular load is reduced. We recommend taking a quick shower during this break to remove the film of grease from your skin.
What should you pay attention to when going to the sauna?
Before you go into the sauna, use the toilet one more time. Sauna bathing stimulates kidney function and can therefore unpleasantly interrupt the relaxation process. The warmest place in the sauna is on the upper benches. Sauna newbies should choose a place at the bottom or in the middle. If it gets too hot and you feel uncomfortable, don't force yourself to stay.
One session should last 10-15 minutes. Depending on how well you tolerate it and how often you visit the sauna, you can do up to three sessions to achieve maximum results. A short break in the fresh air can be beneficial in between.
Before, during and after your sauna visit you should drink plenty of fluids, 1-2 liters depending on the length. Choose a drink that is low in calories and contains minerals, such as water, light spritzers or non-alcoholic beer. A lack of water can lead to headaches and difficulty concentrating.
This follows afterwards
After the sauna session, cooling down with fresh air and cold water is necessary to achieve the health-promoting effect.
First, take a cool down time to get some fresh air and walk up and down to keep your muscles moving. Then follow the cold water application. This increases your blood pressure enormously and is good exercise for the body. First, take a shower and then get into the plunge pool. 10 seconds is enough!
If you suffer from high blood pressure, skip the plunge pool and enjoy the cold shower instead.
Afterwards, we recommend a nice foot bath and a stay in the relaxation room. This will allow your body to relax and the positive effects of the sauna will take effect in no time.
