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Poof—Pain Is Gone
One of the best times to use the sauna is after a tough workout.
Mario Sarno, fitness director at Rittenhouse Square Fitness Club, says
that a sauna session can help relax and loosen muscles to prevent
soreness, as well as alleviate deep muscle pain and achy joints. The
heat causes your body temperature to rise, which then forces blood
vessels to dilate. The increased blood circulation accelerates the
body's natural healing process, which is why you won't feel so beaten up
the next day.
You can save time by completing your stretches while in the sauna,
although Sarno says it doesn't matter if you stretch before or
afterward. "There's no one set of rules, it's up to an individual
person's preference," he says. Sauna sessions get your body ready for
the next workout sooner and can help prevent injuries, so they're
especially useful if you're attempting new exercises or augmenting your
training program.
Sweat for Your Skin
There's a reason why the sauna is sometimes referred to as a sweat
bath. Each session cleanses your skin through deep sweating by rinsing
out bacteria and replacing dead skin cells, resulting in a healthy glow
after use. Danuta Mieloch, owner of Rescue Rittenhouse Spa in Center
City, says heat opens up pores and softens the skin.
"Heat speeds up circulation, and any time the skin's circulation is
improved, color and texture are improved, as well," Mieloch says. She
adds that sauna use can be an excellent way to clear up acne but advises
going in sans makeup because products could clog pores as your skin
tries to sweat. Using the sauna is especially great in the winter, since
your skin doesn't have as much opportunity for increased circulation in
the cold weather.
Body and Mind
The sauna's health benefits extend beyond muscle and skin care. According to this study,
regular sauna sessions can help people suffering from hypertension and
congestive heart failure, and can be useful in care after heart attacks.
Of course, you'll want to consult your doctor before beginning regular
sauna sessions if you have a health condition.
Don't forget about the sauna's mental benefits, too. The high
temperatures cause your brain to release feel-good endorphins, and the
atmosphere provides a place to de-stress and relax.
Advice for Sauna Use
Before you start soaking up the heat, you'll want to take several
precautions. Sarno says to make sure that you drink plenty of water to
replenish all the fluid lost, especially since you might already be a
little dehydrated post-workout. Don't use a sauna as a weight-loss tool,
since the water weight will be replaced as soon as you drink or eat
something. While saunas do raise your metabolic rate for a short period
of time because your body is working hard to cool down, diet and
exercise are more important for healthy, long-term weight loss.
The first time you try out the sauna, aim for staying in for about
five to ten minutes. When you begin building a tolerance for the heat,
you can work yourself up to safely staying in there for half an hour. Of
course, you should listen to your body. If you feel dizzy or faint
after fifteen minutes, take a break. Everyone's different.
So what are you waiting for? Grab your water bottle, and plant
yourself in that little dark room. I promise—it's totally worth it.
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