Good Lifestyle

Imagine harvesting the Cardiovascular advantages To run - without Laze in your sneakers. Experts have long praised Sauna to bathe for her health health benefits, and as a person who is seriously allergic to the race, I take a hot sweat session on a treadmill jog every day.

Personally, I like a good sauna . It calms my anxiety, soothes the endoloris muscles and leaves me deeply relaxed. So when I discovered that using the sauna could be just as beneficial for heart health as cardio, I headed directly to the sauna room in my gymnasium. Below, I decompose the science behind the sauna and share expert information on the reasons why it could change the situation for your health.

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Studies link the use of sauna with the same cardiovascular advantages of running

For decades, the health benefits of the sauna bath were well documented. Regarding your heart health, research shows that trendy practice can offer the same advantages as cardio activity, including race, because it imitates some of the same internal responses.

How? "Physiologically, exposure to heat increases the heart rate, the volume of brain vascular accidents (the amount of blood pumped by heart rate), blood circulation and the volume of plasma - the responses that closely resemble those observed during the cardiovascular exercise with moderate intensity", explains Emilia Vuorisalmi , Md, a private practitioner and medical partner with Harvia, the parent company of Almost heaven sauna .

Actually, A longitudinal study have found that weekly Baignade de Sauna bathing sessions have resulted in a reduced risk of sudden cardiac death, deadly coronary disease, fatal cardiovascular disease and mortality all causes in 601,300 people observed for more than 20 years.

In addition, it has also been shown that the regular use of the sauna reduces markers of systemic inflammation, which is recognized as a major risk factor in cardiovascular disease, according to Dr. Vuorisalmi.

A observation study Out of Finland has linked this reduction in inflammation to a decrease in the risk of acute and chronic diseases. And Dr. Vuorisalmi adds that it can help protect the inner lining from your blood vessels to reduce the progression of atherosclerosis or the accumulation of the plate.

In addition, the sauna's ability to reduce oxidative stress levels, or the imbalance of free radicals and antioxidants that can damage cells in your body, is another advantage against the disease. According to the Cleveland clinic , increasing oxidative stress over time can cause diseases such as cancer, Alzheimer's disease or other heart disease.

Overall, Dr. Vuorisalmi says that the anti-inflammatory effects of sauna use are ideal for supporting your cardiovascular health.

However, you should not abandon all forms of cardio

"While the sauna bath imitates some of the physiological responses from aerobic exercise, such as a high heart rate and an increase in blood circulation, it should not be considered as a complete substitute for physical activity," explains Dr. Vuorisalmi.

It is because the cardio exercise has additional bodily advantages that heat simply cannot reproduce. As she explains: "The sauna does not provide mechanical load to muscles or bones, nor improves coordination or muscle endurance."

These advantages are crucial, especially as you age, which is why it is important to continue or start a training program that incorporates cardio and strength training into your daily or weekly routine. Together, the use and exercise of the sauna can maximize your heart health and your vascular function.

That said, because the use of the sauna can help regulate your stress hormones, Dr. Vuorisalmi says that it is acceptable to replace the sauna to your training "on rest days or during periods when physical activity is not possible".

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Three other major advantages of the sauna

In addition to improving your overall cardiovascular health, saunas are notably known to stimulate muscle recovery.

Perspiration after exercise can improve traffic and help activate the parasympathetic nervous system Explains Dr. Vuorisalmi, who regulates your body activity and your organ function while you are at rest. This network of nerves balances the sympathetic nervous system, which triggers the "fight or flight" response from your body.

Combine these effects with a fast cold dive or cold shower Post-sauce, and you can further amplify your muscle recovery.

"The alternation between heat and cold, even a few cycles, improves vasodilation and vasoconstriction, helping to rinse metabolic waste more effectively such as lactic acid and faster muscle repair," explains Dr. Vuorisalmi.

In addition, if you want to improve your sleep quality, research shows that using a sauna at night can considerably improve your deep sleep cycle by more than 70% . This strategy signals the body of natural cooling of the body, "tell your body that it is time to rest," explains Dr. Vuorisalmi.

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How many times do I need sauna per week to take advantage of the advantages?

Depending on your health objectives - Increase blood circulation, reduce muscle tension, improve your heart health or sleep quality - your weekly sauna schedule will vary.

Here are Dr. Vuorisalmi's recommendations, but you should consult your doctor for the most personalized care.

For Cardiovascular health and longevity ::

• Four to five sessions per week
• 15 to 20 minutes
• Associated with a reduction estimated at 40% of the mortality all causes

For Hormonal stimulation and growth ::

• One session per week
• associated with thermal adaptation and maximum reactivity

For Metabolic Healt H and cold adaptation:

• 57 minutes of sauna per week
• 11 minutes from exposure to cold per week

When you start, you shouldn't sauna daily or after each gym session. Instead, gradually build your use. Dr. Vuorisalmi recommends "starting with shorter sessions and increasing the duration as your body adapts".

It is also important to know that women generally have lower heat tolerances and can reach thermal stress more quickly compared to men, due to higher body fat, lower muscle mass, lower sweating capacity and hormonal differences affecting thermoregulation.

"Listening to your body remains the most reliable guide," says Dr. Vuorisalmi.

"As a doctor and user of Sauna for life, I advise everyone to start slowly, to observe how their body reacts and to gradually increase. We do not need to too complicate well-being. Sometimes, it is simply a question of sitting in silence and letting heat do the work."

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Are there people who should avoid saunas?

Individuals with uncontrolled hypertension, severe heart conditions, hypotension (low blood pressure) or fainting stories or dizziness should approach the sauna with caution, according to Dr. Vuorisalmi.

In addition, pregnant women should speak with their doctor, as "high central temperatures may have risks at certain stages of pregnancy".

"When used in a thoughtful and safe manner, the sauna is a precious well-being tool, but like any intervention, it should be adapted to the state of personal health," concludes Dr. Vuorisalmi.

Again, be sure to talk to your doctor if you want to use the sauna to get the most personalized advice.