Just wondering if anyone has fit steamroom or saunas in as part of their training…I sometimes go into a steamroom at the gym after a workout to keep my heart rate elevated and just to sweat a bit more. Wondering if anyone knows if this is beneficial and/or are saunas more useful? I guess it could depend on what your’re training for (humid Kona vs dry badwater marathon)…but just hoping for some insight on the use of either one.
Dunno about the sauna/steamroom, but I see a couple of guys (a bit older than me) routinely sit in the jaccuzi then jump in the pool and swim. One dude wears knee length board shorts and can out swim me when he wants too. I can’t fathom going from the jaccuzi into the pool.
In the off season (right now) I use the Suana 2-3 times a week. Sit in there and read. I usually do two 30 minute sits with a dip in the pool between for a total of an hour each visit.
I do it for the following reasons:
- relaxing
- Off season weight managment
- not sure if its true but in my mind it helps me flush out toxins and keeps my skin fresh.
i have come across some article on the interweb that have said that suana use has led to increased athletic benefits. not sure of the article and can’t look it up right now.
Depending on the races I have coming up I use the suana during the tri season (especially early) for heat acclimation. For instance before vegas a few years ago and kona i was doing some serious time in the hot box. before kona I was doing 4 thirty minute sessions with a break in between
Sorry to ramble. Hope this helps
I’ve done it a few times here and there. Only when the pool is full and I am waiting for a lane to open up though. It is not as bad as you might think. Much easier to do and adjust to than hopping into a cold lake that recently thawed out with 60 degree water (even with a wetsuit on it is still fracking cold).
It’s a great way to prep for hot races. Especially if you are coming from somewhere with colder temps. I had a friend here in CO used a sauna protocol in training for IMTX last year. It seemed to help as he had one of the fastest AG runs of the day in route to a KQ.
I couldnt find any scientific studies about recovery thru sauna/steam but Im pretty sure it helps a lot getting rid of the toxins very efficiently as long as you hydrate yourself properly.
I typically sit in the sauna for awhile after swimming, especially if they have been really harsh with the chemicals in it. It feels good to just sweat that stuff off and then shower and I find I’m less itchy from being dried out.
All good points, thanks.
I have noticed that even after an “easier” workout, that sitting in either one for 15-30 minutes, later that day/night will kind of make you feel like you worked out harder than your really did. It puts stress on the body and can keep your heart rate up, especially if you jump right in before you cool off. Obviously it wont make a difference between a 3:30 marathon and a 2:45, but figured (hope) it couldnt be detrimental… Just some food for thought.
I can imagine it is relaxing but I struggle to see if would have true benefits. As for recovery, typically ice baths are recommended so wouldn’t this be quite the opposite, thereby delaying recovery? I’m also a bit sceptical about ‘releasing toxins’. Which toxins and why didn’t they get released during the workout itself?
Just me, but I’d rather swim 15-30 minutes longer and get that benefit instead… you know the benefit of more fitness. I bumped up my frequency and volume and found that by being more fit, I’m a lot less sore after workouts and recover faster. Just my $0.10.
It’s a great way to prep for hot races. Especially if you are coming from somewhere with colder temps. I had a friend here in CO used a sauna protocol in training for IMTX last year. It seemed to help as he had one of the fastest AG runs of the day in route to a KQ.
So did he just sit in there to adapt to the temperatures? Or did he actually do something. I heard of people doing training ride in rooms used for heat yoga for prepare for hot races. wondering if he was doing the same with the sauna.
I can imagine it is relaxing but I struggle to see if would have true benefits. As for recovery, typically ice baths are recommended so wouldn’t this be quite the opposite, thereby delaying recovery? I’m also a bit sceptical about ‘releasing toxins’. Which toxins and why didn’t they get released during the workout itself?
Here’s what I understand (which may be flawed) about the differences between ice and heat. Ice should be applied to injured areas immediately following injury to reduce inflammation. Anything longer than an hour or so removed from the injury and the coldness doesn’t do anything at best, and delays recovery at worst. If the core temperature is elevated and struggling to regulate itself, then an ice bath may be beneficial to reduce core temps. Once that is achieved, the ice bath doesn’t do too much further.
Heat can be beneficial by increasing blood flow. Same concept as compression. However, this- I believe- is limited in effectiveness.
As far as other benefits, the Wife uses the hot tub and sauna as a reward for her workout. It makes her feel good and gives her some motivation. I’d say that’s as good a reason as any to get into the heat
I can maybe see there being some benefit if you need to get used to heat for a race - but if not - you’ll just be delaying your recovery.
Your body needs to cool down after exercise and get back to normal.
You are interfering with this.
I’ll often go into the sauna for a few minutes after a swim, not for any training effect, but to try to sweat some of the chlorine out of my skin.
You also could just train longer and get more fit. When thir me fit, you recover faster from same the training stress.
Waste of time IMO. Mostly old, very out of shape guys who swear by the sauna/steam room. Better use of time is to just swim, bike, and run more. The whole “cleaning the toxins out” is just a myth.
I sit in the steam room after a swim because it feels good and the steam seems to help prevent that post-swim itchy skin.
Don’t know about any other health benefits other than it being relaxing.
I have no doubt some sauna can help a person acclimatize for a hot race by (mainly) improved sweat rate to help with thermoregulation.
To the people that say it’s a waste of time, you should just train more": If you’re crunched on time and/or are not at your peak safe volume, yes more training is beneficial. But if you’re already training at your goal volume and have the time, the sauna is great.
In the off season (right now) I use the Suana 2-3 times a week. Sit in there and read. I usually do two 30 minute sits with a dip in the pool between for a total of an hour each visit.
I do it for the following reasons:
- relaxing
**2. Off season weight managment ** - not sure if its true but in my mind it helps me flush out toxins and keeps my skin fresh.
i have come across some article on the interweb that have said that suana use has led to increased athletic benefits. not sure of the article and can’t look it up right now.
Depending on the races I have coming up I use the suana during the tri season (especially early) for heat acclimation. For instance before vegas a few years ago and kona i was doing some serious time in the hot box. before kona I was doing 4 thirty minute sessions with a break in between
Sorry to ramble. Hope this helps
or just stop drinking water?
steam/hot room doesnt decrease body fat levels…
pet peeve is the people who wear garbage bags in there and do no exercise at all
I did a good deal of research on this last year and concluded that…well…there are equal numbers of articles on the benefits as there are on them being wastes of time. I use the hottub post swim now for just a quick relaxation/heat up/pseudo massage by using the jets on any muscles that might feel a bit sore (if any serious soreness or tweaks exist I go straight to the compression/ice).
Interesting points regarding using the sauna and/or steam room to acclimate for hotter races. I’m no physiologist but it seems to me that you’re body would acclimate back to colder temps pretty quickly unless you were training in the heat for the bulk of your training…I dont know…just something about it does not jive with me.