Is swimming after the gym beneficial or harmful? Sauna after the gym: benefit or harm? Is it possible to go to the sauna after fitness?

Greetings to all honest people! Today we have a relaxing post, because in it we will talk about whether a sauna is useful after a workout. In the course of this article, we will figure out whether this is a necessary thing at all, what happens to the muscles in the steam room itself, and how this affects the growth of muscle mass. I’ll say right away that the material is unique, so we absorb every millimeter of the letters.

So, make yourself comfortable, now let's heat it up.

Sauna after training: what, why and why

Well, I would like to start with the fact that we owe this note to our loved ones, because... It is this topic - a sauna after a workout - that haunts many readers. In particular, some of them (you), through the project mail, reported that the regular fitness center has such a service as ordering girls to the bathhouse/sauna. In other words, after a workout you can relax, steam and relax in this kefir establishment. However, it is not clear whether this is beneficial for the muscles, how it will affect them and other things. Like, some say it’s good, others say it’s bad, others sit and remain silent :), clarify the situation. I’ll be happy to do this, my dears, and in the most expanded and chewed form. Well, let's get started.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Sweat and its functions

A sauna is a place that is designed to raise a person’s body temperature and cause profuse sweating. Although many of us try to avoid sweating, sweat serves two important functions:

cooling (temperature reset);
removal of toxins (riding the body of waste products).

The body contains two types of sweat glands:

apocrine glands - located mainly in the armpits, on the pubic and scalp. They secrete sweat, which contains fats and other organic compounds. Bacteria found on human skin interact with these compounds, which causes specific (one for each person) body odor. These glands become especially functional during puberty, releasing hormones and pheromones to attract the opposite sex;
eccrine glands - there are more of them 2 millions, and they are scattered throughout the body. They are truly workhorses when it comes to sweating. Eccrine glands are activated by heat, as well as stress and emotions. These glands secrete watery sweat that cools the body by evaporating from the surface of the skin.

As for the types of saunas, they are:

convection (conventional) - the most common and found in most places;
infrared – directional.

Their main difference is the degree of exposure to heat on the human body. In an infrared sauna, a person warms up from the inside in a matter of minutes; in a regular sauna, the air itself heats up more, not the body.

Sauna after training: effect on muscles

Let's dive a little into the theory and find out (remember) what processes occur in the muscles after the end of the last repetition, and how a sauna or a cool shower affects all this.

During exercise, muscles meet their energy needs through glycogen. It is stored in the muscles and liver and is a derivative of glucose - the reserves of which are replenished through the consumption of carbohydrates. That's why it's so important to load up on carbohydrates before and after your workout—it's the only way to ensure optimal nutrition for muscle growth.

A sauna or a cool shower are two tools that many athletes often use after training for better recovery. However, it must be remembered that they have different effects on protein synthesis and recovery. After a power load, all calories consumed within half an hour go towards the formation of new contractile proteins (growth of muscle tissue). If during this period the body does not receive energy from the outside, it begins to burn existing muscles. This is the so-called. And to close it, you need to load up on fast carbohydrates in the amount 40-60 gr.

In addition to carbohydrates, the body needs fast building blocks - protein. And the ideal choice in this case is liquid amino acids or whey protein hydrolysate. Therefore, it is more correct to say that after training it is necessary to close the carbohydrate-protein window.

Now regarding the sauna and its effect on the muscles.

The American Institute of Physiology and Sports conducted a number of independent studies that proved that the sauna (largely) has a negative effect on muscle growth. These studies have shown that glycogen synthesis, and therefore muscle recovery, is significantly slower at temperatures above 30 degrees. In other words, a post-workout sauna may not be the best choice.

Note:
Sperm motility decreases markedly for several days after visiting the sauna. Therefore, you should not have a bachelor party in a bathhouse before your wedding night.

These studies also found that below room temperature, such as a cool shower, is the best post-workout option. This shower accelerates glycogen synthesis and muscle recovery.

Another scientifically proven fact is that washing your face with cold water immediately after exercise is also very beneficial. This procedure slows down the heartbeat, normalizes blood pressure and prepares the body for the post-workout cocktail. In addition, the oxygen content in the blood and its availability to muscle tissue increases. The latter is very important for the rapid transport of nutrients to the muscles and optimal recovery after training.

The conclusion of the study is this: “...if you really want to build muscle mass and not ruin the results of an effective workout, then abandon the sauna or other heating methods and replace them with a cool shower. It significantly improves the body's condition and speeds up recovery.”

Post-workout sauna: benefits

So is the sauna really such a bad place and not worth visiting? What, it doesn’t give the body anything at all? Of course it does, and a lot, let’s look at the main benefits of going to the steam room. So, these can be classified as such.

The sauna increases blood flow to all the loins and the muscles feel more refreshed. In addition to increasing body temperature, it increases heart rate and metabolic rate. The skin temperature rises significantly in just a few minutes (up to approximately 104 degrees Fahrenheit), blood vessels become more flexible and elastic, blood circulation through them increases. The heart almost doubles the amount of blood it pumps.

The North American sauna community conducted research that showed that using a steam bath after a workout helps reduce muscle pain due to the body's production of endorphins. (pleasure hormone). A claim has also been made that sauna helps eliminate lactic acid lactate (main muscle failure factor) and toxins released during exercise.

Detoxification of the body is one of the main advantages of a sauna. And it consists in removing accumulated toxic substances through sweat. Ridding the body of these toxins will help prevent many diseases and improve overall health and vitality flow. (hello from Star Wars :)). And because athletes who go to the gym actively lift iron, constantly eat according to 5-6 once a day, such a sparing procedure is very important for them. It is also worth noting that the infrared heat generated by the corresponding sauna produces sweat consisting of almost 20% toxins against only 3% in traditional.

In addition to detoxification, the sauna deeply cleanses the pores of the skin and makes it breathe in a new way. This is very important for constant training and lifting iron. Sweat removes excess sodium (salt) and urea, a product of natural metabolism. In general, the sauna has excellent “cleansing” effects.

Relaxing in a sauna will help lower levels of the destructive hormone. The combination of warmth and relaxing music will help you remove the “closed-mindedness” from training and experience the deepest relaxation and relief.

Behind 30 minutes of visiting an infrared sauna burns about 600 calories, i.e. You lie there, do nothing, and the weight goes away. In one scientific study, women 3 months of visits to the infrared sauna (and normalization of nutrition) Lost your weight and reduced your waist circumference. All this happens due to an increase in heart rate and metabolic rate, as a result of which the body can burn more calories.

Infrared saunas and their heat penetrate deeply into joints, muscles and tissues, increasing circulation and accelerating the flow of oxygen. Many sports doctors recommend using saunas to relieve sports injuries and chronic fatigue syndrome. A 2003 study found that using near-infrared heat helped produce white blood cells, which reduce inflammation and swelling—two key factors in reducing bodily pain.

What do you think, is the list of useful features impressive? Yes, I think so.

Now let's summarize all this chatter and answer the main question of the note in one line. So, a sauna after a workout has its place, but with some caveats according to Freud:

training on this day should be of moderate severity;
class time no more 45 minutes;
be sure to drink water during training;
be sure to drink water after the sauna (before 300 ml);
time spent in the steam room no more 20 minutes;
on exit - a cool shower or swimming pool;
after the sauna, close the carbohydrate-protein window;
It’s better to relax in the sauna on days free from training (then the time can reach 40 minutes);
an infrared sauna is preferable to its regular counterpart.

Well, in this spirit, in this way. That's all I have, let's move on to the conclusion.

Afterword

Today we talked about whether a sauna after a workout is beneficial. Now you know the answer to the question and can make a thoughtful and informed decision. I say goodbye for now, see you again and enjoy your bath!

PS. Friends, are there saunas in your rooms, do you go there?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.

Attending fitness classes involves a certain load, which should be followed by regular rest and relaxation. Many women wonder: gym and swimming pool - are these concepts compatible, what schedule should they correspond to?

The issue with the pool must be discussed with your instructor. Experts say that the correct combination of exercises with a certain intensity and water treatments will help not only get your figure in order, but also get elastic, healthy skin and improve your well-being. You should visit the pool after the gym, as the water relaxes you and prevents you from concentrating on the correct exercise technique.

Gym or swimming pool: depends on the purpose

If the goal of training is to gain weight, then after training with “iron” you need to nourish the body with carbohydrate foods with a moderate amount of protein, and not go swimming in the pool. Working out depletes your energy reserves, and going to the pool without taking a time out will break down hard-earned muscles.

The correct combination of a gym and a swimming pool will allow you to:

relieve tension after training;
ensure rapid recovery (sauna is also recommended);
will speed up the process of removing metabolic products from muscle fibers (plus toxins and waste).

If you are interested in losing weight, then you need to pay more attention to water procedures. In the gym, all muscle groups are worked out, then, in the water, there is a sharp relaxation, the cells are saturated with moisture and the skin retains its elasticity. Visiting the pool on the same day as your fitness program will improve your well-being, but after swimming you need to eat to restore your body's reserves.

You can also combine training with a sauna, and visit the pool a little later. A program developed together with a trainer is the key to a professional approach to building a beautiful body.

For girls, the number one problem is fat deposits on the waist and hips. Losing weight is a goal that must be achieved no matter what. A pool and regular swimming will serve as a good helper, the effect of which will be noticeable very quickly.

Dry air bath	Raw (steam) bath	Water (Japanese) bath	Infrared bath

Hammam, also known as Turkish bath, has completely become one of the most popular and desired beauty and health treatments.

Hammam is a temple of relaxation where East and West meet.

Hammam is a real temple of relaxation

And yet, does boorish man give only health benefits or is he also capable of causing harm?

The principle of influence on humans

Water is health, even when it takes the form of steam that envelops the body. This aspect was discovered in ancient times by the Greeks, Romans, and peoples of the Middle East, who made the Turkish bath a philosophy of life.
In the hammam, the humidity reaches 90 - 100%, and the temperature does not exceed 55 °C, which is much healthier than the conditions of a sauna. In a Finnish sauna, the air is dry and temperatures reach 100C.

Relaxation and getting rid of toxins are the beneficial properties of hamam.

Sitting on marble or stone surfaces (doctors recommend sitting, not lying), in very dense steam, inhaling warm waves of moist air, which calms breathing, gets rid of toxins through sweat.
The expansion of pores in the skin, caused by heat, allows steam to penetrate and therefore allows the skin to renew itself, becoming soft and elastic.

You will learn all the details about the hammam from the video:

You may also be interested in an article about the benefits of running for women.

How is it useful in general?

The ritual of visiting the hamam has several other features that bring health benefits:

Immunity increases;
Visiting the hamam by people of almost all age groups is an excellent blood pressure regulator;
It is easier to get rid of salt deposits;
The properties of steam stimulate the removal of dead skin cells;
Hammam steam, creating a warming effect, accelerates blood circulation and dilates blood vessels. This effect is achieved by alternating hot and cold temperatures;
Muscle tension is easily eliminated;
A trip to the hammam is also useful for those who need treatment and preventive measures for respiratory diseases.

Benefits for women

The benefits of hammam for women are clearly recognized. It lies in the fact that it is precisely this part of humanity, constantly concerned about the presence of cellulite on the body, the condition of hair, skin, etc., that in this place can happily take care of the body and spirit. Relieving stress and improving sleep are also important factors.

The benefit is that you can avoid damaging your hair with dry heat, as in a sauna, for example, but, on the contrary, in the humid environment of a hammam, you can enhance growth and strengthen hair follicles.

A lot of different medical procedures with herbal decoctions, infusions, creams and scrubs, massages and steam baths - all these manipulations for women are very, very important, useful and pleasant. And if you massage with coconut oil, you will get a stunning cosmetic effect!

Various procedures in the hammam are not only pleasant, but also useful

Benefits for men

For men, who are more often susceptible to diseases of the genitourinary system, hammam is more useful than anyone else. Moist heat and special conditions promote excessive sweating.

This process helps the kidneys unload and relieve the painful condition for a while.

Men are more susceptible to stress and endure it more severely than women. Hammam is a place where nervous tension is relieved, blood circulation improves, and the general condition is normalized many times faster.

Benefits for athletes

Very often, a hammam is visited after the gym, which can be beneficial or harmful to a person after physical activity. What is absolutely useful about a hammam after a workout is that it is easy to relax spasmodic or toned/stressed muscles, joints and ligaments.

But by coming to the hammam immediately after training, before your pulse and blood pressure have time to return to normal, you can cause serious harm to the body. Sports doctors recommend spending about 20 - 30 minutes after training in peace, and then visiting the hammam.

Temperature stages

There are several stages with different temperature conditions of the hammam:

Tepidarium- located in a humid room where the temperature, as a rule, remains around 36 °C. This is the stage of useful acclimatization, the beginning of the process. But cleansing the body begins with it;
Calidarium- the next room/hall, in which the temperature is noticeably higher - up to 45 °C. The action of the vapor is quite powerful, the moisture promotes sweating and makes the skin glow.
Temperature and humidity in the calidarium are quite high

A steam bath promotes significant fluid loss. Ideal for those who suffer from water retention and therefore the benefits of hammam for weight loss at this stage are clearly expressed.

Usually it is recommended to drink herbal tea, a decoction with mint, and snack on fruit. In good, large hammams there is always a relaxation room with all the necessary attributes of relaxation.
Read about the benefits and harms of delicious Milk Oolong tea in this article...
How healthy it is to eat a lot of fruits and what fructose is, read in this article...

After sufficient time in the calidarium, the skin is ready to be scrubbed (exfoliated), and then, after washing, numerous methods of treatment or body skin care are possible:
- massages;
- hair and body wraps;
- masks and treatments for face and body.
Frigidarium- the last stage of the hammam, in the hall of which the temperature is maintained at about 30C. Typically, immersion in cold water (about 28 ° C) is performed, which closes the pores and gives an enhanced tonic effect.

Is hamam harmful?

Much can be said about the Turkish bath - hamam, about its benefits and possible harm, but still, after analysis, the pros are clearly visible than the cons.
First of all, if you want to visit the hammam for the first time, it would be very good to consult a doctor for an opinion on whether it is safe to visit a Turkish bath.

When visiting the hammam for the first time, it is advisable to consult a doctor

To spend time in the hammam only for your own benefit, you need to know about the contraindications.
First of all this:

presence of cancer or suspicion of it. Due to high temperatures, exacerbation or accelerated growth of the tumor may occur;
epilepsy;
people with respiratory diseases (asthmatics, etc.) cannot visit the hammam, because too humid, hot air can cause another attack;
any dermatological diseases (atopic dermatitis, psoriasis, etc.);
fungal diseases. Due to the threat of infecting other visitors to the hamam;
high blood pressure when visiting the hammam. People with chronic hypertension simply should not abuse the hammam for a long time. “Gymnastics” of blood vessels (alternating cold and hot temperatures) is very useful for hypertensive patients;
pregnancy.

Even knowing about the contraindications to going to the hammam, you can soberly assess your capabilities and still, at the first opportunity, be sure to visit this place.

Conclusion

Going to the hammam should be an indispensable habit to truly bring health to a person.

This will allow you to protect yourself from everyday stress and take care of yourself, cleansing your body and mind.

It’s not for nothing that the Turkish bath has been known and loved since the times of the Byzantine Empire.

The benefits of the sauna have been repeatedly proven by scientists. Such a useful pastime has recently practically replaced the traditional Russian bathhouse. However, many people, especially athletes, doubt whether they should visit the sauna after training. First, let's look at the general effect of such a procedure on the body.

Sauna: benefits and harm

The sauna undoubtedly strengthens the body. Temperature changes help increase immunity, harden and improve overall health. A person simply becomes resistant to various infectious diseases.

A trip to the sauna is often accompanied by the application of essential oils, massage sessions and aromatherapy. The active components of various substances easily penetrate through enlarged pores and have a positive effect on the skin and the body as a whole. So, the health benefits of a sauna:

Infections are destroyed.
The immune system is strengthened.
Regular use of the sauna significantly reduces the risk of cancer.
All kinds of toxins are removed from the body.
Kidney function is stabilized.
Salt metabolism is stabilized.
The skin becomes clean, soft, firm and elastic.
Blood pressure is normalized due to the dilation of blood vessels and capillaries.
The degree of stress is significantly reduced.
Irritability and nervousness disappear.
Fatigue disappears.
The person regains vigor and clarity of thought.
The work of the brain is stimulated, as a result of which mental abilities develop.
There is a surge of energy.
The overall health and condition of the body improves.
After playing sports, lactic acid often accumulates in the muscles, which leads to pain. The sauna disperses this substance and eliminates discomfort.
The sauna accelerates the metabolism of proteins, thanks to which the body absorbs nutrients much faster and better.
The sauna is an excellent prevention of bone diseases.
A runny nose, bronchitis, sore throat, and similar diseases will disappear without a trace after several procedures.

This is a truly impressive effect on the human body. However, sometimes a sauna brings more than just benefits.

Harm of a sauna to the human body

If the rules for visiting a sauna are not followed, then significant damage is caused to the body. So, the harm of the procedure:

To avoid such consequences, you need to follow the rules for visiting the sauna.

Rules for visiting the sauna

The benefits of a sauna for women and men will be obvious if you follow these rules:

Do not eat immediately before the procedure. It is better to do this a few hours before visiting the sauna.
Any alcoholic drinks before and after the sauna will negate all the positive effects.
Wrap your hair in a towel to prevent it from becoming dry and brittle.
Apply natural oil to your skin to protect it from high temperatures.
If your body is sensitive to elevated temperatures, stay in the steam room for a minimum amount of time.
If you are sick and your body temperature has risen, refrain from going to the sauna and postpone it until a more appropriate moment.

Following these rules will allow you to spend time in the sauna with maximum benefit. However, there are several categories of people for whom this procedure is strictly contraindicated.

Contraindications to visiting the sauna

Very often people are attracted to the Finnish sauna. The benefits and harms of such a pastime do not particularly concern them. However, some people should not use a sauna. These include:

Pregnant women.
People with diabetes, tuberculosis, and diseases of the nervous system.
People with high blood pressure.
Women during menstruation.

There are not many contraindications to visiting the sauna. Therefore, you need to pay attention to them. If you neglect contraindications, you can cause irreparable damage to your health.

We have figured out the benefits and harms of a sauna, now let’s talk about this procedure immediately after training.

Sauna after the gym: benefit or harm?

Visitors to gyms and fitness classes are often encouraged to use the sauna immediately after a workout. This is due to the fact that there is an opinion about the undeniable benefits of this procedure after playing sports.

However, each person must make their own choice. Scientists have proven that the sauna has a negative effect on muscle growth. Elevated temperatures simply do not allow them to develop to their full potential. But this does not mean that visiting the sauna will harm the body. Under certain conditions, it will contribute to the following processes:

Thanks to the strong blood flow, muscles are renewed faster.
Muscle pain is significantly reduced.
Toxins are removed.
The sauna removes the products of natural metabolism from the body.
The sauna helps you relax and relieve muscle tension.
Calories are burned, and in significant quantities.
A natural flow of oxygen into the body is created.

The benefits of a sauna after a workout will only be noticeable if certain rules are followed.

How to train before going to the sauna

For some athletes, nothing pleases them more than a sauna after fitness. Whether the procedure will be beneficial or harmful is of no concern to anyone. However, possible negative health effects can lead to serious consequences. And if you follow these recommendations during training and while in the sauna, then you will spend your time profitably:

Do not overwork your body; the activity should be moderate in intensity.
Spend no more than 45 minutes training.
Drink clean water periodically during exercise.
After training and before visiting the sauna, also drink some clean water.
One sauna session should not last more than 20 minutes.
After leaving the steam room, be sure to take a dip in the cool pool or take a shower.
Immediately after the sauna, eat something carbohydrate and protein.
If you have the opportunity to visit the sauna on a day when you are not working out, do so.

We figured out the effect of a sauna on the body after a workout. But sometimes people want to visit this place just before class. This has its positive and negative sides.

Hike before workout

Many athletes like to go to the sauna before training, arguing that the procedure significantly warms up the body and regulates the optimal temperature.

There is some truth to this, since the sauna actually warms up the body and prepares it for exercise. During training, your muscles will no longer need a strong warm-up. But this procedure has not only positive aspects. The benefits of a sauna before training depend on the planned load during exercise.

The harm of a sauna before exercise

The benefits of a steam room before playing sports will be obvious only if you visit it quickly and do not steam for more than 10 minutes. This is due to the fact that the body risks becoming dehydrated.

In addition, your body temperature will increase significantly, which means that the temperature during training will not be optimal. In this state, playing sports is simply ineffective.

An alternative to visiting the sauna after a workout

An excellent post-workout procedure is washing your face with cold water or taking a cool shower. This normalizes the temperature, speeds up metabolism, slows down the heartbeat, prepares the body to take a protein shake and promotes the synthesis of glycogen in the body.

In addition, oxygen reaches the muscles much faster, which has a great effect on their work and growth.

Unlike a sauna, washing does not have a negative effect on muscle growth, which is important for athletes who work out in the gym. A cool shower also helps strengthen the immune system and harden the body.

A little about the infrared sauna

Today, the infrared sauna is gaining popularity. This procedure is used both on the day of training and as a separate full-fledged service in various beauty salons.

An infrared sauna differs from a regular sauna in that it helps warm up the human body from the inside. This means that the body is renewed at the tissue level. The skin becomes firm and elastic, and excess fluid is completely eliminated from the body.

Which sauna to choose is up to each person to decide for themselves. Weigh the pros and cons before you decide to introduce your body into a kind of stressful situation.

If you don't want to study at all

Sometimes it happens that a person does not want not only to go to the sauna, but also to play sports. In this case, the following manipulations will help:

Change your training program.
Try a different gym a few times.
Conduct several classes with the participation of a personal trainer.
Watch some motivational films.
Go to a training session with a friend, try yourself as a trainer.
Give yourself a full day off, during which you will neither work nor play sports.

If you exercise too often, sooner or later your body will resist it, so your desire will disappear.

Thus, a sauna after a workout is a great way to relax and relieve stress. But sometimes it has the opposite effect. Therefore, it is important to know how the steam room affects the body, how the state of health changes under the influence of high temperatures. Sometimes it is better to refrain from going to the sauna. The best option for you would be to consult with a doctor and trainer before making a decision about visiting the steam room.

They helped us:

Alexey Avdeev, expert bath attendant, specialist in physical rehabilitation and recreation, owner of the Zhivitsa bathhouse

Oksana Shchezhina, individual fitness trainer, master of sports in fitness, multiple champion of Russian and international competitions in fitness and bodybuilding

Most modern fitness clubs have a steam room or even a small bath complex: sauna, hammam, Russian bath. As a rule, visitors drop by there after classes to warm up their bodies and relax. However, according to experts, thermal procedures are a serious physical activity. This means that when planning a workout, you should include in the calculation the energy costs of bath procedures and their possible consequences.

Benefit factor

Let's start with the good: how bath procedures after training will help us and to whom they are especially indicated.

Joint health.“Steaming has a great effect on joints and ligaments,” says Alexey Avdeev. It is no secret that joints are an area of close attention for every athlete: unusual or unbalanced loads negatively affect their condition.
Thermal procedures relieve muscle tension in the joint area, “accelerate” the recovery process and in some cases can have a quite pronounced analgesic effect. Of course, if there is regular pain in the joints, then you cannot do without consulting a doctor, but in case of one-time troubles, it is quite possible to help the joints with good steaming.
Muscle relaxation.“Heat relaxes muscles, removes toxins and metabolic breakdown products from them, in particular lactic acid,” says Oksana Shchezhina.”
To reduce muscle soreness after intense exercise, go to the steam room 30-40 minutes after finishing your workout and do several warm-up sets (see below for rules for safe visiting the sauna and bathhouse).
Acceleration of metabolic processes. Gym-goers working to get lean know that speeding up their metabolism is the key to achieving their goals faster. And bath procedures in this case are exclusively helpful: after them, the flow of blood and lymph accelerates, all organs and systems are intensively cleansed, and energy metabolism reaches a level at which calories are burned several times faster.
Anti-cellulite effect. The thermal effect opens the smallest capillaries - even in adipose tissue poorly supplied with them. The blood in it begins to circulate much more actively, nutrition and metabolism increase - and cellulite is subjected to a massive attack. If you combine thermal procedures with self-massage (with a special hard brush or vibrating massager), then cellulite will have no chance!
Psychological aspect. Thermal procedures relieve not only muscle, but also emotional tension, and help reduce the severity of mood swings.
Remember how you feel after a good steam room - your body is so relaxed that it seems like the sea is knee-deep. This effect (albeit at a less pronounced level) continues in the following days: you will be more balanced, calm and confident. “You can achieve the greatest success in working on your body only against the backdrop of emotional stability and high self-esteem,” says Oksana. “And in this case, the bathhouse is one of the good auxiliary means.”

Bath variety

To create a training program in combination with bath procedures, you should remember that warming up in a sauna or hammam is physical activity. Only the body receives it not from running, squats and push-ups, but from rising temperatures and changes in air humidity. In order not to overheat, it triggers two protective mechanisms at once: it begins to pump blood more energetically, increasing the load on the heart, and actively removes fluid - it sweats. You need to choose one or another type of bath depending on the tasks you set for your body.

A sauna is dry air and high temperature. “In a sauna, the main load falls on the excretory system: a person sweats a lot, muscle tissue and skin are cleansed of toxins,” says Alexey Avdeev.
Hamam means moderate temperatures and high humidity, so the main load falls on the cardiovascular system: blood flow accelerates, the metabolic system restarts.
Russian bath. “In my opinion, in a Russian bath the balance of temperature and humidity is the most comfortable,” says Alexey Avdeev. “Unfortunately, this type of bathhouse is rarely seen in sports clubs.” “If you want to use a Russian bathhouse as a means of recovery after exercise, you can set aside a separate day to visit it,” recommends Oksana Shchezhina. “Combine a bath with a relaxing massage, and the effect will be more noticeable than after 5 usual minutes in the gym sauna.”

Everything is according to the rules

Whatever type of bath you choose, there are several general rules that will help you correctly combine it with your workouts:

Number of visits. If you steam after a workout, the duration of the steam should be relatively short: no more than 10 minutes in total. You need to make several visits to the steam room, as well as to the exercise equipment. The first one is the shortest: 1-2 minutes. The second is the main one: from 3 to 5 minutes. Third – final: 1-3 minutes. During breaks, you can take a cool shower or swim in the pool.
“If you have allocated a separate day for a visit to a Russian bathhouse, count on 3-4 visits for 5-10 minutes,” says Oksana Shchezhina. In Russian baths, as a rule, there is a tub of ice water or a cold pool to enhance the contrast. For experienced people - this is it!
Periodicity.“There are dedicated bathhouse fans who can steam 2-3 times a week, but believe me, they came to this gradually,” says Alexey. Experts consider visiting a sauna or hammam once a week after training to be a moderate, safe and beneficial exercise. If you go to a Russian bathhouse, you can start with monthly procedures.
Nutrition. Thermal procedures increase appetite, and if you are working on excess weight, this is, of course, a minus. And if you add indoor classes to the sauna (which also increase hunger), then by the time you leave the steam room you risk experiencing an acute feeling of hunger.
To avoid this, have a very light snack after your workout. After the sauna, of course, you will eat, but maintaining the required portion size will be much easier.
Pleasure. This is the main indicator of the success of the procedure. After the bath there should be a pleasant feeling of lightness. “Knocked down” conditions of any severity can be signs of heat stroke. Do we need it? To prolong the pleasant stay in the steam room, drink water (not cold, at room temperature) or herbal teas between visits: the less liquid there is in the body, the thicker the blood becomes, and the faster the body gives an alarm signal - it’s time to go out!

Peace of mind and safety

Thermal procedures have their contraindications. Alexey Avdeev talks about when you should refrain from visiting the bathhouse:

if you feel very tired after training, it means that the load was excessive and additional load in the sauna or bathhouse is not needed now;
if any unpleasant signals from the heart have been noticed: arrhythmia, tachycardia, high blood pressure, chest pain - before visiting a sauna, steam bath or hammam, you need to see a doctor and undergo a short examination;
inflammation of all possible types and forms: with or without fever, with a sore throat and runny nose, with chronic “female” or “male” inflammation in the acute stage, after visiting the dentist - don’t worry;
various injuries - deep bruises, sprains, joint damage - this is also a reason to visit a doctor first and visit the steam room only with his permission.

If you are healthy, regularly exercise and are thinking of diversifying your body care with thermal procedures, start with gradual warming up - and enjoy how much health and good mood a good steam room gives!

The text was prepared by Evgenia Sokolovskaya.

Leading a healthy lifestyle is a fashion trend. All kinds of gyms, swimming pools and saunas - things that can help improve the condition of the body and the body as a whole - are simply filled with visitors. Often, in pursuit of quick results, people try to complete all procedures in one day and combine trips to saunas and gyms. Is it worth doing? How to do it right? We'll talk about it in this article.

Is it possible to go to the bathhouse (sauna) after training?

Sauna is a modern derivative of the traditional and familiar bathhouse, which has long been famous for its ability to have a beneficial effect on human health. Visiting the sauna after training has become especially popular recently, although this issue is very controversial. Of course, after heavy exercise and working on your body, going and relaxing in the sauna is what you need, especially since almost every large gym has its own sauna.

The effect of a sauna is not only a good mood and a feeling of relaxation, but also an internal effect on the body that cannot be noticed just by looking at a person. Therefore, we will describe the effect that a sauna has on the human body immediately after a workout:

After visiting the sauna, the muscles are renewed twice as fast, due to the fact that the blood vessels, due to the increase in temperature, become more elastic and wider, which makes the heart more active;
In North America, a study was conducted by regular sauna clients, during which it was proven that a session in the steam room of a gym visit not only relaxes, but also reduces muscle pain due to the fact that endorphin, the hormone of happiness, is actively released. The same experiment also proved that visiting a sauna helps get rid of lactic acid lactate and toxins that are released in the body during training and “slow down” muscle function;
The sauna promotes comprehensive cleansing of the body: from toxins in the body to pores on the skin, and this is very important for those who train constantly;
During training, the hormone cartisol is released, which destroys the body. The sauna helps get rid of it;
The sauna is an excellent solution for those who are overweight and are trying to get rid of it through training and exercise training. The sauna will be a good helper in this matter, because it has been proven that in half an hour you can lose 300 calories here. In addition, under the influence of high temperature, which evenly warms the body, metabolic processes in the body and chemical reactions are accelerated and subcutaneous fat, which often turns into an “orange peel”, disappears faster. As for visceral fat, it is often quite difficult to track its appearance. When stressed, it leaves along with the subcutaneous fluid, so visiting the sauna will help in this case too.

Negative and controversial aspects of a post-workout bath

The sauna is a useful place, but if you abuse and neglect some of the rules of visiting the sauna, especially after dynamic training in the gym, the consequences can be disastrous. Therefore, visiting the sauna is not recommended in the following cases:

For diseases of the cardiovascular system: hypertensive patients whose blood pressure is higher than normal. A sauna can bring such a big “jump” that the blood vessels can’t stand it, and hippotonic patients can get a sharp jump in pressure, which will lead to serious problems;
People who have skin problems ranging from oiliness to eczema should minimize their trips to the sauna;
Pregnant women who attend gymnastics sessions should absolutely not visit the sauna after training - this is dangerous for the child;
You cannot go to the sauna if the workout was more difficult than usual, or lasted more than 45 minutes, this is due to the fact that the load on the body in principle, and especially on the heart, was stronger and it may simply not withstand additional stress in the form of high temperature;
If you feel constant thirst during training and cannot get drunk, refuse to visit the sauna that day, as this is a direct sign that the body does not have enough fluid, and the sauna is designed to remove this very fluid, so you should not do this “load” the body.

A controversial issue about visiting a sauna after a workout is that studies have shown that weight loss occurs not so much due to fat burning (although this cannot be taken away from the sauna), but due to the removal of fluid, which is essentially not a very good feature. Therefore, many trainers do not recommend their clients to go to the sauna after training. Also controversial is the concept of “cleansing the body,” which has not been proven in any way by science and therefore, many experts dispute this effect and its positive impact on the process of losing weight in principle, calling it nothing more than a “placebo.” Another point that is often disputed about visiting a sauna is the ability to eat properly after a steam bath. Experts place the main emphasis on the fact that after training it is necessary to eat heavily in order to replenish nutrients and trigger muscle anabolism.

Types of saunas in gyms

Today, almost every large sports complex has its own sauna. Depending on the size of the room allocated for the sauna, the following types of saunas are used in gyms:

Dry air baths, which are also called “Russian baths”, and Finnish saunas are also often attributed to this type. The air temperature here is from 60 to 120 degrees, and the humidity level is no more than 25%;

Raw baths which are also called steam: the air temperature here ranges from 50 to 70 degrees, and the humidity level can reach 100%;

Water or Japanese baths assume temperatures up to 50 degrees;

Infrared bath– a new product among steam rooms, the heating of which occurs due to the radiation of heat rays.

Comparative table of the effects of different types of baths on the body

Dry air bath	Raw (steam) bath	Water (Japanese) bath	Infrared bath
1. Decrease in body temperature due to rapid evaporation of moisture;	1. High air humidity prevents rapid evaporation of moisture, therefore, heat transfer is less effective;	1. Normalization of body temperature due to uniform warming of the body;	1. Due to the fact that the rays used in an infrared bath are similar to those emitted by the human body, the body overheats evenly, and heat transfer is very effective;
2. No risk of overheating of the body;	2. High thermal conductivity leads to overheating;	2. Due to the fact that the temperature of the environment does not change sharply, there are no “jumps” in temperature, which means that there is no additional stress on the body;	2. The body warms up evenly, so there is no risk of overheating;
3. Dry air does not overload the cardiovascular system;	3. High load on the heart due to increased body temperature;	3. Does not have a negative effect on the cardiovascular system, does not cause pressure surges;	3. Visiting an infrared bath after training has a beneficial effect on the functioning of the cardiovascular system, strengthens blood vessels and normalizes blood pressure;
4. Restoring breathing after training.	4. Makes it difficult to breathe due to the small amount of oxygen in the air and a large amount of steam.	4. Does not affect the process of gas exchange in the lungs, it is easy to breathe in such a bath, and the widespread use of essential oils in a water bath helps to get rid of diseases of the respiratory system.	4. increases the flow of oxygen to all organs.

How to prepare before going to the sauna?

Before going to the sauna after training, you need to let your body recover from the load for at least a few minutes and only then enter the sauna room. Before entering the steam room, you need to stand for a few minutes under a warm shower, always without soap, otherwise you will wash off the protective layer of sebum from your skin. Be sure to plan your trip to the sauna after training in advance and don’t forget slippers, a cap and gloves if you are going to take a steam bath with a broom. And also stock up on plenty of water, or better yet, herbal tea, it quenches your thirst better.

When you first enter, stay in the steam room for no longer than 5-7 minutes, because the body is exhausted from training and being in an environment with high temperatures for a long time will become stressful and can lead to consequences in the form of dizziness, nausea and even loss of consciousness.

Also, do not immediately occupy the top shelf, the cardiovascular system after stress during exercise may not withstand a sharp increase in temperature.

As for the use of a broom, everyone must decide for themselves. If you don’t like whipping in the bathhouse, you don’t have to use a broom, but if you are an amateur, then when you first enter the steam room, you can’t beat yourself with a broom; it’s better to start this procedure from the third or fourth session, and even then you need to do it carefully and smoothly.

Should you go to the sauna before training?

If you are wondering whether it is possible to visit the sauna before training, our answer is definite - it is better to refrain from such activities. This is due to the fact that after a sauna a person has less endurance, which means he will not be able to perform the necessary set of exercises, especially when it comes to strength training. Going to the sauna before exercise will also have an unfavorable effect on the functioning of the cardiovascular system, since high temperature and subsequent physical exercise can lead to overexertion and overload of the body. In addition, the risk of injury during training increases, since relaxed muscles do not work harmoniously. Therefore, to avoid such problems and risks, it is better not to book a sauna before visiting the gym.

Video: is a bath after training beneficial or harmful?

Whether you decide to visit the sauna on the same day as visiting the gym or not is up to you, the main thing is that you feel comfortable in the lifestyle that you adhere to.

People who lead an active lifestyle and play sports often have a question: is it possible to go to the pool after training in the gym? Or should you separate fitness and swimming on different days of the week? The fears are quite understandable: who wants the efforts made on the exercise machines to be wasted?

However, all these fears are unfounded, experts reassure. On the contrary, when choosing a sports center, give preference to a fitness club with a swimming pool. There are many benefits of swimming after working out in the gym:

1. 10-15 minutes in the pool after an intense workout helps calm the cardiovascular system, heart rhythm and pulse;

2. Swimming after exercise helps to relax tense muscles. The pool will reduce muscle pain, which traditionally occurs the day after training;

3. with the help of swimming, you will relieve the load on the spine and joints, which helps reduce the risk of deterioration of posture;

4. short sessions in the pool (up to 15 minutes) not only help you relax, but at the same time train the heart and respiratory system, strengthening them;

5. After active activities in the gym, you will have a few minutes to evaluate the effectiveness of the training. Choose a gentle way of swimming, such as backstroke, and think about what you have already achieved in your sport and what is still to come.

It should be noted that it is better to buy a subscription to the fitness club that has the largest list of services: from a classic gym to a SPA salon. In this case, you will have a choice of what to do today and what to please yourself with tomorrow.

Negative and controversial aspects of a post-workout bath

For diseases of the cardiovascular system: hypertensive patients whose blood pressure is higher than normal. A sauna can bring such a big “jump” that the blood vessels can’t stand it, and hippotonic patients can get a sharp jump in pressure, which will lead to serious problems;
People who have skin problems ranging from oiliness to eczema should minimize their trips to the sauna;
Pregnant women who attend gymnastics sessions should absolutely not visit the sauna after training - this is dangerous for the child;
You cannot go to the sauna if the workout was more difficult than usual, or lasted more than 45 minutes, this is due to the fact that the load on the body in principle, and especially on the heart, was stronger and it may simply not withstand additional stress in the form of high temperature;
If you feel constant thirst during training and cannot get drunk, refuse to visit the sauna that day, as this is a direct sign that the body does not have enough fluid, and the sauna is designed to remove this very fluid, so you should not do this “load” the body.

Types of saunas in gyms

Today, almost every large sports complex has its own sauna. Depending on the size of the room allocated for the sauna, the following types of saunas are used in gyms:

Comparative table of the effects of different types of baths on the body

Dry air bath	Raw (steam) bath	Water (Japanese) bath
1. Decrease in body temperature due to rapid evaporation of moisture;	1. High air humidity prevents rapid evaporation of moisture, therefore, heat transfer is less effective;	1. Normalization of body temperature due to uniform warming of the body;	1. Due to the fact that the rays used in an infrared bath are similar to those emitted by the human body, the body overheats evenly, and heat transfer is very effective;
2. No risk of overheating of the body;	2. High thermal conductivity leads to overheating;	2. Due to the fact that the temperature of the environment does not change sharply, there are no “jumps” in temperature, which means that there is no additional stress on the body;	2. The body warms up evenly, so there is no risk of overheating;
3. Dry air does not overload the cardiovascular system;	3. High load on the heart due to increased body temperature;	3. Does not have a negative effect on the cardiovascular system, does not cause pressure surges;	3. Visiting an infrared bath after training has a beneficial effect on the functioning of the cardiovascular system, strengthens blood vessels and normalizes blood pressure;
4. Restoring breathing after training.	4. Makes it difficult to breathe due to the small amount of oxygen in the air and a large amount of steam.	4. Does not affect the process of gas exchange in the lungs, it is easy to breathe in such a bath, and the widespread use of essential oils in a water bath helps to get rid of diseases of the respiratory system.	4. increases the flow of oxygen to all organs.

How to prepare before going to the sauna?

When you first enter, stay in the steam room for no longer than 5-7 minutes, because the body is exhausted from training and being in an environment with high temperatures for a long time will become stressful and can lead to consequences in the form of dizziness, nausea and even loss of consciousness.

Also, do not immediately occupy the top shelf, the cardiovascular system after stress during exercise may not withstand a sharp increase in temperature.

Should you go to the sauna before training?

Video: is a bath after training beneficial or harmful?

Whether you decide to visit the sauna on the same day as visiting the gym or not is up to you, the main thing is that you feel comfortable in the lifestyle that you adhere to.

Be sure to read about it

Is a sauna always beneficial? Find out about the benefits of a steam room after a workout and the effects of high temperatures on your body.

Many gym regulars know firsthand what a sauna is. However, before we talk about the benefits of a sauna after a workout, let’s be clear. A sauna is a small room designed to create very high temperatures; The humidity level is also controlled. The room is decorated with wood, which emits a pleasant aroma when heated.

Nowadays you can find two types of sauna: with dry and wet steam. The second option is commonly known as a steam sauna, which is lower in temperature than a dry steam sauna. In a dry sauna, the temperature can reach 120°C, but due to the low relative humidity it is possible to avoid skin burns. Now that we've covered the types of saunas, we can move on to the benefits of high temperatures after completing a grueling workout.

The benefits of a sauna after exercise

The obvious advantage lies in the heat source. Human skin, the largest organ of the body, is exposed to powerful thermal effects. This causes dilation of blood vessels and improves peripheral blood supply. When the volume of blood vessels increases, blood pressure decreases, causing the heart to beat faster and work more efficiently. After training, this effect is just what the doctor ordered! You get a gentle cardiovascular "workout" (similar to a walk) just by sitting inside a warm room.

Increased blood flow helps remove lactic acid from the muscles, a byproduct of intense exercise that causes pain. On the other hand, by filling the muscles with blood, we fill them with the nutrients necessary for recovery after exercise and activation of growth mechanisms. This effect can be enhanced by taking or.

During and after a brutal workout, we tend to sweat a lot. The heat of a sauna works in a similar way. As the heat stimulates intense sweating, our body releases waste products and stimulates the active functioning of the corresponding organs. Meanwhile, the muscles begin to relax (freed from tension and stress), especially those that worked intensively during training. At the same time, blood flow increases and oxygen saturation of tissues improves. This also means that you can significantly reduce the risk of muscle pain and recover faster after exercise.

These were the physiological mechanisms underlying the beneficial effects of the sauna on our body. Now let's move on to the effect of the sauna on the physical level.

The benefits of sauna for the body

You burn calories just by sitting in the sauna

For decades, the sauna has been used for therapeutic purposes as it relaxes and relieves stress. In today's world, we are constantly exposed to stress at work, coupled with overwhelming workloads, and taking the opportunity to de-stress is not such a bad idea. In addition to its anti-aging benefits, taking a sauna on a regular basis helps with other aspects of physical health and well-being, and here's how:

When you're trying to lose weight, taking a sauna can help you shed a few pounds. We sweat in the sauna, which means we can lose weight only by losing water. But remember, immediately after leaving the sauna you must drink some liquid.
Sauna is an important part of skin care. Our skin suffers from acne, blackheads, pimples, and the heat opens the pores and removes toxins through sweat. Sitting in a sauna after a workout can help your body shed dead cells on the top layer of skin, revealing younger layers of skin. And you will enjoy youthful looking skin at any age.
The sauna helps burn calories. In 20 minutes in the sauna, your body will burn about 200 kcal - not bad for such a sedentary activity. In addition, metabolic processes in the body will accelerate, which will increase the effectiveness of training.

How to properly use a sauna after a workout

Of course, there are right ways to use a sauna and wrong ways. To reap a rich harvest, you must know exactly how to use the sauna. Here are the simplest rules:

You should drink 700-900 ml of water before using the sauna. This way you will protect yourself from dehydration.
Stay in the sauna for 15 minutes, maximum 20. Exceeding this amount of time is not recommended.
Wrap a towel around your body and sit comfortably. Breathe calmly and try to relax.
It happens that in a sauna a person begins to feel dizzy or begins to breathe quickly. If you encounter such problems, leave the sauna at once.
After finishing the session, wipe your body dry and drink water; Drink about three glasses of water.
Stretch your muscles a little and rest for some time.
Visit the sauna 2-3 times a week.

In conclusion, some useful tips: do not drink alcohol or take any medications before and during the sauna. Leave the sauna after 20 minutes, rest and try to cool down. And, of course, consult your doctor about the effects of sauna use if you have any medical conditions.