Recovery tools for sports activities are abundant - foam rollers, cold immersion baths, muscle stimulator devices among others. After an arduous weightlifting session or a gruelling marathon or intensive swim workout, these could seem indispensable if you aim for peak prowess.
Currently infrared saunas can be added to your list of recovery treatment options. Infrared and its alleged health advantages have become buzzwords lately with fitness recovery being one of its most acclaimed benefits.
Read on to discover what occurs inside your body when you make use of an infrared sauna.
Caution
Although infrared saunas are generally a well-tolerated tool for recuperation for most individuals, those with pre-existing medical concerns or health related issues are advised to consult their physician prior to commencing their initial session.
Generally speaking, it's suggested that those suffering from cardiac or inflammatory conditions, taking high blood pressure medication or undergoing menopause avoid the use of infrared saunas as per Deanna Minich, PhD, FACN, who is an accredited professional in functional medicine.
Understanding Infrared Saunas
In contrast to dry saunas that utilize electric heaters or heated stones to increase the surrounding air temperature, infrared saunas implement light panels. These panels, located either on the ceilings or walls, discharge infrared light which warms your body through electromagnetic radiation, as explained by Minich.
The heat range in infrared saunas is usually between 104 and 140 degrees F, while traditional saunas can reach temperatures of up to 176 to 212 degrees F.
So how does it function? As stated by the Cleveland Clinic, infraed saunas employ their lamps' far-infrared light energy to heat your body directly rather than elevate room temperature. This energy extends under skin for about 1.5 inches and makes your body internally warm as confirmed in a November 2012 publication from Photonics & Lasers in Medicine.
There are three distinct types of wavelengths produced by an infrared lamp: near (NIR), mid (MIR) and far (FIR). Each has unique characteristics but typically only the thermal FIR waves contribute towards discernible heating effect according to NASA. You do not perceive warmth with shorter rays at all; they are unnoticeable.
"Invisible except under certain conditions just beyond visible red light spectrum," says integrative cardiologist Joel Kahn MD, who encourages use of infrared therapy among his patients. He further explains "This form of phototherapy requires sufficient exposure intensity level rendering associated health benefits."
The Effects of Using an Infrared Sauna
Once you immerse yourself in an infrared sauna, the heat generated by these waves raises both your body temperature and heart rate. This leads to improved blood flow along with other health advantages, as explained by Mayo Clinic.
There is a limit to how much heating our skin can endure without sustaining burns. However, according to Anthony Maritato PT - a registered physical therapist at ChoosePT1st - "in terms of infrared light therapy, the electromagnetic radiation can seep into the skin stimulating deeper molecules and thereby generating substantial warmth—without harming or burning your outer layer."
The underlying principle behind this technique escalates your central body's heat and, consequently enhances all claimed benefits from using saunas. To support this claim consider that during a mere quarter hour session within Japanese style Waon (an infra-red based) sauna heated up to 140F degrees allows incrementing human body core temperature approximately 2.16F , quoted from 'Journal of Thermal Biology' April 2020.(source)
Inside the sauna chamber if you observe carefully you will discover glowing red lights too in certain models allowing color discerning features . Contrarywise its function isn't related directly with providing heat rather it cater services for facilitating colorful light therapy envisioned enhancing skin quality even soothing pain inflammation referred back my Cleveland clinical studies (Cleveland Clinic). Although, solid scientific evidence still lacking endorsing full fledged beneficial health effects of this therapy.
Lastly, once you are comfortably positioned within the sauna , get ready for profuse sweating albeit temperature being set lower than traditional saunas also devoid of steam which enables it to be more accessible especially those having intolerance towards intense heat.(Mayo Clinic)
Risk of Dehydration
Indulging in any kind of sauna, be it dry, steam or infrared, can trigger intense sweating. This extensive perspiration could lead to dehydration warns Minich.
Even minimal levels of dehydration (i.e., less than a 1% loss in body mass due to insufficient water intake) may contribute to cognitive impairments such as decreased memory and attention span as reported by an American Journal of Clinical Nutrition randomized controlled trial conducted in September 2016.
"Many individuals are unintentionally dehydrated, particularly elderly adults," points out Minich. "Consequently, ensuring sufficient consumption of water boosted with electrolytes like potassium, sodium, and magnesium prior to and after a sauna moment is crucial for hydration replenishment and preventing dizziness."
The Top Five Advantages of Regularly Utilizing an Infrared Sauna
1. Enhanced Healing
Elevated blood circulation plays a significant role in muscle recovery following physical exercises, as stated by the University of Rochester Medicine. Exercise promotes formation of new capillaries and enhancing delivery of refreshed oxygen and blood to your muscles; facilitating lifting, running or leaping during workouts.
Your bloodstream also works on transporting waste generated in your muscles back to kidneys for filtration - this is how your body repairs damaged muscle tissues. Therefore, increased blood flow is essential for comprehensive post-exercise recovery.
Infrared saunas can be utilized as a tool that fast-tracks the recuperation process post-workout says Dr.Kahn. The induced increase in body temperature consequently increases heart rate promoting efficient circulation which aids rapid healing of strained muscles.
2. Alleviating Muscle Discomfort
Regular usage of infrared saunas could play a crucial role in soothing muscle discomfort, as per Dr. Kahn's assertions. The warmth from the infrared rays potentially penetrates your body from within, allowing for deeper access to muscles and tissue layers.
Dr. Kahn explains that Far Infrared is recognized for its ability to mitigate muscle soreness while Near Infrared contributes towards tissue restoration aiding in quicker muscle growth and repairs.
Evidence prevalent in athletes seemed to corroborate these claims according to the findings of a compact study conducted back in July 2015 presented on Springerplus. It was observed that Athletes who had sessions inside an infrared sauna which emitted far-infrared waves were subject to more recovery advantages including ease of muscle strain compared to those who opted out of using the sauna.
3. Enhanced Fitness Skills
Infrared notably enhances workout achievements, besides supporting your recuperation period. As per a study published in the Journal of Athletic Enhancement in September 2015; athletes exposed to far-infrared sauna sessions for 40-minute durations at a temperature setting of 122 degrees F each night for five successive days experienced improvements in muscle activity, increased explosive strength output and faster performance. This is compared to fellow athletes who did not utilize saunas.
However, it was pointed out by the researchers that while infrared can be an excellent complementary method for recovery, it should not replace sound nutrition, adequate sleep or therapeutic muscle massage practices.
Benefits of Infrared Saunas on Brain Health
Infrared saunas can warm your body internally, which could possibly lead to a notable rise in levels of brain-derived neurotrophic factor (BDNF) after an estimated 12-24 sessions. This particular finding is suggested by the Journal of Thermal Biology's study.
According to this study, there is growing evidence indicating that low circulating BDNF levels might be linked with changes that occur due to degenerative diseases affecting the nervous system. Therefore, if infrared sauna usage aids in maintaining or elevating these BDNT circulating levels then it likely has a constructive influence on memory along with other cognitive functions," mentions Maritato.
Further emphasizing its positive impact on brain health, research conducted in December 2020 published in Preventive Medicine Reports involving nearly 14,000 participants demonstrated that frequent sauna use may potentially reduce dementia risk.
5. Improvement in Cardiac Health
Using saunas enhances the rate of your heartbeat, mirroring the impact that exercise has on it. This is indeed advantageous for your heart's health. As indicated by an April 2015 study published in The Journal of the American Medical Association, saunas can elevate your heart rate to around 150 beats per minute which aligns with moderate-intensity workouts.
The same research indicates a correlation between this elevated heartbeat and an improved state of blood pressure. A potential lower risk associated with coronary disease and premature mortality was also noted among individuals who regularly use a sauna several times throughout each week. However, further investigations are needed to validate these results conclusively.
Even though there are palpable cardiovascular benefits tied to sauna usage, those suffering from cardiac conditions or currently taking antihypertensive drugs need to consult their healthcare provider prior to using a sauna," Minich advises.
Infrared Sauna Usage Guide
Cleveland Clinic advises that you ease into sauna sessions initially — kick off with a 5 to 10 minute cycle in the lower temperature. Gradually raise the time and intensity as per your comfort level.
Make certain that you hydrate adequately ahead of your sauna session, having a water bottle handy for sipping throughout is highly suggested. It's beneficial to opt for water enriched with electrolytes - one such way of ensuring this could be by dropping an electrolyte supplement like Nuun [$22, Amazon] into your bottle of water which aids quick hydration.
Do remember it's crucial to take a shower post each sauna round. According to Minich, "As perspiration also operates as a conduit through which our body dispenses toxins inclusive of toxic metals and pesticides, showering following infrared sauna use effectively along with swift rehydration promotes liver and kidney health."
Infrared Sauna Sitting Duration
There's no obligation to stay in the sauna for long periods to enjoy its wellness perks. However, Cleveland Clinic advises not exceeding a 30-minute limit.
Regular infrared sauna sessions should ideally occur three or four times every week. If you're a beginner, initiate proceedings on a gentle and slow basis: Try setting the temperature approximately at 110 degrees while limiting your initial runs from five to ten minutes. As you gradually acclimate with successive heat exposure per session, you can slowly extend your time up till half an hour daily.
Infrared saunas can act as day-to-day recovery instruments, whether for sports individuals or regular gym visitors (or anyone needing revitalisation). It presents an alternative recovery treatment similar to cryotherapy which introduces probable advantages but guarantees minimal negative impact given there are no existing contraindications.
Different Options Besides Infrared Saunas
If an infrared sauna is beyond your reach, a potential alternative could be infrared lamps. An example here would be Vital Red Light's offering that might provide relief for muscle ailments or injuries.
Maritato suggests, "These are considerably more cost-effective than expansive far wave infrared saunas and can serve as viable solutions for distinct injuries. At my physiotherapy clinic, clients may opt for infrared lamp treatment to alleviate arthritis-related discomfort in areas such as the knee or shoulder. They aren't space-demanding and generally quite affordable."
Final Thoughts
Although saunas are not a miracle cure, they have demonstrated substantial all-rounded benefits.
Infrared saunas cannot single handedly facilitate in recovery," as per Maritato's words. "They can aid healing to some extent but if the physical injury is too severe, eating habits are unhealthy or the individual is lacking sufficient rest and does not make an effort to rectify other lifestyle factors which hinder healing, then there wouldn't be much impact of an infrared sauna on healing, wellness or recuperation."
The infrared sauna symbolizes a mere fraction of the broader complex situation we strive to decipher. This becomes even more relevant when you consider their cost: similar to upper-tier fitness classes, one session at an infrared sauna may set you back by over $35 - it's definitely a commitment (although many studios propose membership plans).
It should also be made clear that regular doctor visits shouldn't be replaced with frequent trips to the sauna. Overall however (emphasizing on consistency), using an infrared sauna might contribute beneficially towards recovery and bear promising outcomes related to heart and brain health. If feasible within your budget constraints activating a routine oftropical thermal sessions could prove intelligent discretion- The tranquil solitude is merely aft icing on the cake.
