The use of traditional saunas goes all the way back to Native American sweat lodges and sauna baths in Finland, and to this day they are utilized for a myriad of physical and spiritual benefits. In the United States, many individuals have been using saunas for upwards of 70 years in search of pushing their bodies to recover faster, but the latest trend has been a different type of sauna. Far-infrared saunas (FIR) have been on the rise in popularity in the last decade – and for good reason – they seem to deliver the same, if not additional benefits, with less intense settings as their traditional predecessor.
The more common traditional dry saunas typically use high heat, (at least 150 degrees F, in combination with 60-70% humidity) to elicit users to sweat. FIR saunas use infrared light which actually run at a lower heat, anywhere from 120-140 degrees F, and only 25-30% humidity. Because the infrared light penetrates up to 1.5 inches beneath the skin heating the body from the inside out, it actually causes less perspiration and discomfort, making it much easier to stay in for the desired time.
Many claim they use the sauna to relax, but it’s really the after effect that has people relaxed and in a parasympathetic mode. The most difficult part is staying in there dripping sweat for an extended period of time. So why do people do it? Some of the health benefits claimed by FIR treatment are improvements in cellular health (due to increased blood flow), lowered blood pressure, detoxification, increased immune system performance, and better muscle recovery. These are all great claims in theory, but how many have been put to the test?
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In 2015, a study from Finland tested to see if FIR saunas increased recovery and power output after endurance training. They found that using FIR treatment following 30-40-minute endurance training sessions resulted in significantly lower heart rates (71 BPM in FIR vs 92 BPM in Traditional Saunas), and measured a greater counter movement jump than those using traditional saunas. It appears that using FIR after endurance training is more favorable for the neuromuscular system to recover. They also investigated the effects of FIR on a group of athletes during a 5-day intensive training period to find that the testosterone/cortisol (T/C) ratios had improved significantly after using FIR. These improvements in recovery can enable more intensive training to help push athletic development.
Another Polish study found a positive effect of sauna on lipid profiles similar to the effect that can be obtained through a moderate-intensity physical exercise program. The test subjects showed lower total cholesterol, lower LDL (bad) cholesterol, increased blood plasma levels, a significant decline in serum triaglycerols, and increased HDL (good) cholesterol. Keep in mind this was only a 3-week study, however it shows promise in what sauna can do to the physiology of one’s body in a short period of time. This information can be especially valuable for rehabilitating individuals who lack full range of motion training, as well as the ability to condition.
For those that have access to a sauna or FIR, it may be worth adding to your daily routine to help improve overall health, and accelerate the recovery process. Whether you are a strength and power athlete, or endurance athlete FIR can be a powerful habit to add to your regimen.
Phil Wagner is the Founder and CEO of Sparta Science. Sparta Science is on a mission of creating an Evidence Based Training system for athletes to become healthier and perform at a more sports specific level using the scrutiny of technology used in medicine with patients.