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7 Benefits of Sauna After Workout (Taken from Plunge.com)

Saunas offer a wealth of benefits for post-workout recovery. After an intense exercise session, the body often accumulates tension and fatigue in muscles. Electric and traditional saunas use dry, radiant heat to help alleviate this muscle tension and promote relaxation, fostering a faster recovery process. Here are seven, science-backed benefits of using a sauna post-workout.

1. Using Sauna for Better Muscle Recovery and Growth

Muscle recovery and growth occur when the muscles are given time to repair themselves after a workout. Without ample recovery, growth can't happen. Sauna helps move this process along by increasing blood flow to the muscles. During a sauna session, your body's temperature increases, which causes blood vessels to dilate and increase blood flow. This increased blood flow delivers oxygen and nutrients to the muscles, which are known to improve recovery and growth.

Sauna use also assists muscle recovery by triggering the release of growth hormone. Also referred to as HGH, this hormone is widely known to promote muscle growth and repair. Studies have shown that regular sauna use can increase growth hormone levels in the body.

2. Increase Strength with Sauna After Weight Lifting

One study published in the Journal of Athletic Training found that regular sauna use improved muscle strength and power in male athletes. Another study conducted at Northern Michigan University found that post-workout sauna use increased muscle hypertrophy in male weightlifters.

Most associated with strength training, resistance exercise, and bodybuilding, muscle hypertrophy is the process by which skeletal muscle fibers increase in size and cross-sectional area. These findings suggest that sauna use can be an effective tool for enhancing muscle recovery to increase strength that likely extends to both men and women.

3. Reduce Inflammation with a Post-Workout Sauna

Another benefit of sauna after workout sessions is reducing inflammation. Inflammation is a natural response to muscle damage and while typically not something to be perceived as negative, chronic inflammation can impede the recovery process and is unhealthy. Sauna use has been shown to reduce inflammation in the body, which can aid in post-workout recovery, and is good for general health.

A study published in the International Journal of Sports Medicine found that post-workout saunas also reduce muscle soreness and inflammation in male endurance athletes. Another study published in the Journal of Athletic Training found that regular saunas use reduced oxidative stress in male athletes. Oxidative stress results from an imbalance of harmful reactive oxygen species (ROS), which in turn, can trigger and increase inflammation So it's safe to bet that sauna use is effective for reducing inflammation and aiding in post-workout recovery.

4. Enhance Endurance with Sauna After Cardio

Saunas post-workout also aid in the development of heat acclimation, which can enhance endurance in hot environments. A study published in the Journal of Science and Medicine in Sport found that regular sauna use improved endurance performance in male distance runners. Once again, science proves that sauna use can be an effective post-workout tool!

5. Improve Cardiovascular Function with Sauna Post-Workout

Improving cardiovascular function and reducing blood pressure can be beneficial for overall fitness and heart health as it boosts the heart and blood vessels' efficiency to dilate while lowering the force of blood against arterial walls. Multiple studies have found that regular sauna use improved cardiovascular function in both men and women athletes. This typically means strengthening the heart muscle, optimizing its ability to pump blood, and ensuring that blood vessels are flexible and free from blockages.

6. Boost Circulation with a Sauna After Your Workout

In addition to reducing inflammation, sauna use can also boost circulation in the body. Improved circulation assists the delivery of oxygen and nutrients to the muscles, which aids recovery and growth. Improved circulation also assists in the detoxification and removal of waste products from the muscles, which helps with soreness. And who doesn't need a little help with that?

7. Build Flexibility with a Sauna After Exercising

Flexibility plays a crucial role in both optimizing athletic performance and reducing the risk of injuries. Recent research has found that regular sauna use can significantly increase flexibility and strength. This enhancement in flexibility offers an array of advantages for athletes, including:

Extended range of motion
Improved joint mobility
Decreased stiffness
Increased joint relaxation
Such post-workout improvements are not only beneficial for athletes aiming to reach their peak performance levels but also for individuals seeking to prevent injury and maintain overall joint health.

harness the power of heat
Tips for Better Post-Workout Sauna Sessions

After an intense exercise session, your muscles may be tense and fatigued. Sauna use can help alleviate muscle tension and promote relaxation, aiding in post-workout recovery. However, it's important to approach sauna use with care and consideration for your well-being. To help you make the most of your post-workout sauna sessions, we've compiled a list of essential tips:

Which is Better: Sauna Before or After Workout?

This is a popular question that many athletes wonder about, but the answer is simple. It’s best to use the sauna after a workout, rather than before. While sauna use before a workout can increase blood flow and aid in warm-up, it can also lead to dehydration and reduced performance.

Start with Short Sessions

If you’re wondering how long to sit in a sauna after workouts, it’s important to start by gradually increasing your sauna time and temperature. If you're new to sauna use, start with shorter sessions, around 10-15 minutes, at a lower temperature and gradually increase your time and temperature. This allows your body to acclimate to the sauna and reduce the risk of overheating.

Stay Hydrated Before, During, and After

One of the most important tips is to hydrate before, during, and after sauna use. Sauna use obviously causes sweating, which can lead to dehydration. No worries though—just drink plenty of water before, during, and after sauna use to ensure proper hydration, and you'll be fine.

Cool Off Gradually

After leaving the sauna post-workout, allow your body to cool down. You can do this gradually by taking a cool shower, using a cool towel, or simply resting in a cool, quiet area. However, immediately rushing from the sauna to cold water or ice can put stress on your body if not acclimated. A sauna followed by a gentle cool down (and then cold therapy if desired) is a relaxing approach. Head here to learn more about combining sauna and ice therapy.

Precautions for Post-Workout Sauna Sessions

Using a sauna after your workout can be a rewarding way to unwind and enhance your recovery process. But when incorporating a sauna into your post-workout routine, it's essential to take these precautions to ensure your well-being:

Listen to Your Body: If you feel lightheaded or dizzy during sauna use, get out immediately and cool off. Avoid alcohol and other substances that can impair your judgment and increase the risk of overheating.
Know Your Medical History: If you have underlying medical conditions or are taking medications, consult with a healthcare professional before using a sauna after a workout. Some health conditions may be exacerbated by sauna use.
Cool Down First: Allow your body to cool down naturally after your workout and before entering the sauna. Rapidly going from intense physical activity to a sauna can stress your body and negate any of the benefits of post-workout sauna.
Understand Gym Sauna Etiquette: If using a gym sauna, be mindful of proper sauna etiquette, such as showering before entering, sitting, or lying on a towel, and avoiding loud or disruptive behavior. This helps create a more comfortable environment for everyone using the sauna. However, if you’re taking advantage of the privacy of an at-home sauna, you won’t have to worry about maintaining proper etiquette.
Final Thoughts on Post-Workout Sauna Sessions

Sauna use can be an effective tool for post-workout recovery, muscle growth, and endurance enhancement. By increasing blood flow, reducing inflammation, and improving circulation, sauna use can aid in post-workout recovery and reduce muscle soreness. Regular sauna use can also enhance endurance by improving cardiovascular function and aiding in heat acclimation.

To incorporate a sauna into your post-workout routine, it's important to follow best practices and tips, such as proper hydration, gradual increases in time and temperature, and listening to your body. With proper use, the sauna can be a valuable tool for any athlete or fitness enthusiast looking to enhance their recovery and performance.

Are you ready for change? How do you know you are ready?

These are questions that we continually ask ourselves. We ask this of you too.

Many of us are thinking about this as we enter the new year. Maybe it's a good time for you to make a change? Does something feel extra meaningful for you to address this year? We want to help.

We want to help people chase meaningful change. Often the bigger the problem the more meaningful it is when it can be solved.

Here are examples of

-Improved exercise tolerance
-Lower HA1C
-Better adaptation to stress
-Improved mindset
-Decrease pain
-Increased confidence
-Becoming a Better mover
-Better Sleep
-Better Recovery
-Understanding your body better
-Increased bone density and muscle mass

We are here for you when you are ready!

Thank you all for the equipment! We could tell how much thought went into picking it out. ❤️

ROAD CLOSURE: Due to heavy flooding the Byberry/Pioneer entrance has been blocked off but County Line/Shoemaker/Pioneer is still accessible. We will start the 8am class about 10 minutes late to accommodate. Be safe!

Better Fit Longevity Thursday! The more you know the better. Check out this article from The NY Times about lower blood pressure. Get your static holds in!

https://www.nytimes.com/2023/07/26/well/blood-pressure-workout-wall-squat.html

A Simple 14-Minute Workout That Could Lower Your Blood Pressure A new study points to the humble wall squat as the most effective tool to fight hypertension.

Bottles have arrived!

We love this quote. It's not that hard to believe that until there is a problem we may not see the value in the things that make us healthy. For example a gentleman the other day that said, "I'm not in enough pain yet to come see you." We both laughed. We get it. We know it often has to interfere with a persons daily life and prevent them from doing the things they love. Maintaining a fitness routine, good nutrition, and proper recovery is hard. This is your Monday Motivation to get invested in your longterm health. It doesn't have to be extreme. Exercise every week so you can play with your grandkids on the floor in your 70s, 80s. You got this!

No–we’re not talking about measuring food.

We’re talking about mobility assessments.

Everyone starts with a 1:1 intro session. No exceptions.

During that session there will be a joint by joint mobility assessment while looking for limitations in ranges of motion.

We are going to show you how specific movements should be modified based on the results of your screening with the intent of moving you towards your goals.

So when we say “We don’t do macro, we do micro” we mean that sometimes the path to success is making small calculated adjustments and progressions. We can’t know what that is without a mobility assessment.

Welcome to our Better Fitness Longevity Thursday posts! At Crossfit Huntingdon Valley we are playing the long game when it comes to health and fitness. The more you know the better. Light is a hot topic. Creating a better sleep environment (dark and cave like) can benefit your health. It can even decrease your risk of diabetes.

https://www.medicalnewstoday.com/articles/sleeping-with-the-light-on-may-increase-diabetes-risk?fbclid=IwAR2f0rk3_aKzM4AGmCPl4SEGNeY6DBkX8lc4BL6e1lDbRhI7UgrDsNZv_2s

Light exposure during sleep may increase diabetes risk A study finds that artificial light exposure during even one night of sleep increases heart rate while sleeping and impairs glucose metabolism the following morning.

"If exercise was a pill, it would be the biggest blockbuster medication of all time."-Dr. Mark Hyman

Do you have a Health Savings Account (HSA)?

Our future payments might be eligible for reimbursement through HSA/FSA funds. CrossFit is medicine and can often count for tax-free spending - saving an average of 30%.
TrueMed will handle all the intricacies of using your HSA/FSA funds on your behalf, making the entire checkout process seamless and hassle-free.
Start the qualification process here. https://app.truemed.com/crossfit/qualify/tm_qual_k0yve7dtrt

If TrueMed determines that fitness can help prevent or reverse a health condition you care about (making it eligible for HSA/FSA), they will send you a Letter of Medical Necessity (LMN)
Once you are approved, just submit your future receipts and LMN to your HSA/FSA provider for reimbursement. Truemed guarantees reimbursement.
TrueMed will send instructions to get reimbursed and their customer support team will be available to assist. Truemed guarantees reimbursement once qualified.

Want to learn more about the background of Trumed?
https://techcrunch.com/2023/09/18/truemed-payment-integration-hsa-fsa/?_kx=376-EPLyPen-8mzZ9Z6fzCO-XSmgHDryrzuOwYE_vQ_cEQDZqoK8T5hYHq-V0J80.V6p8K8