SAUNA BENEFITS: Pre Workout vs. Post Workout Pros & Cons
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- čas přidán 9. 07. 2024
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SAUNA BENEFITS: Pre Workout vs. Post Workout Pros & Cons- Thomas DeLauer
Determining whether to use a Sauna Pre or Post Workout is a very important decision. There are different sets of benefits and it all depends when you decide to use a sauna.
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References
www.ncbi.nlm.nih.gov/labs/pmc...
www.ncbi.nlm.nih.gov/labs/pmc...
journals.lww.com/acsm-essr/fu...
www.ncbi.nlm.nih.gov/labs/pmc...
www.sciencedirect.com/science...
pubmed.ncbi.nlm.nih.gov/31869...
pubmed.ncbi.nlm.nih.gov/16877...
pubmed.ncbi.nlm.nih.gov/24444...
pubmed.ncbi.nlm.nih.gov/24304...
pubmed.ncbi.nlm.nih.gov/25866...
pubmed.ncbi.nlm.nih.gov/31331...
www.sciencedirect.com/science...
www.tandfonline.com/doi/full/...
www.ncbi.nlm.nih.gov/pmc/arti...
Timestamps ⏱
0:00 - Sauna Pre or Post Workout
1:02 - Effects of Sauna on the Body
4:11 - Sauna Pre Workout
5:20 - Try SunWarrior's Active Protein Blend
6:38 - Sauna Post Workout Benefits
6:50 - Endurance Performance
8:09 - Antioxidant Upregulation
10:03 - Heart Rate Variability
11:46 - Heat Shock Proteins
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Please watch: "Costco Diabetes Haul | Best Foods for Diabetics & Insulin Resistance @ Costco"
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Long story short: post workout
Thank you! Just here for the time, not the history of the watch.
Thanks sir
You, Sir, are a hero. Love Thomas, but sometimes I just want a quick answer.
It’s TDL. Long story longer
Ceers bud
Here in Miami a sauna is so easy, just sit in your car with the windows up and no air conditioning, or just have your home air conditioner break.
Really? It gets up past 160? :P
@@gregmoldovan5921 Doesn't have to you will sweat so much you think it is!
What a great idea. I was trying to think how I could mimic a sauna at home.
Love it! 🤣
You ain’t lyin 😂
i do 8 minutes pre workout to get warmed up because fuck cardio, I do what i want, and about 20 - 30 minutes after because it is my me time also i do what i want.
It takes 30 minutes for your body to start burn calories . Warm ups - dynamic and ballistic warm ups helps to strengthen your joints and help your body from injuries . That’s why it’s called injury prevention exercises . You don’t need to do treadmills , cross trainers or cycles , you can do plyometrics or functional training as your warm ups . Sauna warms your body and it’s artificial. When body inhale oxygen that’s when body releases carbohydrates. Sauna elevate your body temperature artificially . You are not moving , you are literally sitting at one place for 8-10 minutes and the artificial heat elevates your body’s blood pressure . If you are not doing any workouts and just wanna do sauna and relax that day then it definitely helps , but if you are intend to do workouts after sauna then you will definitely gonna have muscle soreness , exhaustion as well
Love that 😂
@@Tamilianvineesh2023I work out in the sauna
Thank you for publishing your research Thomas. Deep doing what you are doing
Great video. Thanks!
The stuff that Thomas knows is awesome!
Thanks, really interesting and well presented.
In the past I sometimes went before workout, sometimes after, and sometimes not at all. Usually not measuring time when I did go. More recently I started doing 20 minutes of sauna after every workout, and it does seem to help me relax and recover better. I dont really get people doing aerobics and shadow boxing in there - they just look like try hard to look cool dufuses to me - but I do enjoy stretching in there a bit. 30 second static hamstring stretch about 3 times while I'm in there, along with more brief dynamic stretches of other parts.
Love it thanks for sharing 👍🏽👏🏽😍
I love my quiet contemplation time in the sauna.
Love your videos, Thomas!
In my culture we mix sauna with cold baths. So you switch between sauna and sitting in cold water. I know you talked about sauna and about ice baths separately, but what about when they are used together? Do you think it is beneficial?
Interesting, I did sauna the entire time during my weight loss journey and it seemed to help regeneration and recovery - but it could be a placebo effect. I always sauna post-workout.
placebo that works still works - don't undervalue of it.
@@glen1arthur nope I didn’t undervalue it lol lost 110 lbs 😊
@@DadBodtoBadDad
Good job bru
@@theunicornbay4286 thank you 🙏🏻
Information always. Thank you looking forward to the 35/35 24fasted
Thank you ❤ Thomas
Always enjoyed the sauna after a workout….Never knew Science of it, just felt good.
Love u bro ❤
Good stuff I use sauna post workout 3 times a week, not everytime I lift but most times.
thank you !!
Mia
Hey Thomas. What is your opinion on sauna blankets? Just as effective? Not as much? What about the fact that your head is outside the heat?
Great video idea thanks
I’ve increased my miles from 10 minutes to 8 minutes in 2 weeks and idk if it has to do with the post daily sauna or not but I wouldn’t doubt it
I've been hitting the sauna at the gym at 230 for 10~ minutes every day for several months now. I won't have it any other way. When I first started, because I sweat so profusely, it was so hard trying to put out energy. But my joints and overall recovery feels better and I'm getting better muscle activation and developing long under-used muscles now. Now when I don't go to the sauna before I workout ... it feels too easy. It's like I'm not just mentally tougher but physically as well. ANd I do somewhat workout while I'm in there. I lean on the benches with my arms wide and contract every muscle I can while moving myself from the far left position to the far right in a forward leaning pushup, then I stand up and do very slow maximum contraction calf raises one leg at a time, then I sit on the bench and lean back and do slow flutter kicks forcring my abs to engage. I leave a puddle on those benches when I leave, and I go straight to the seated row and do various band exercises very slowly almost like moving isometric contractions, then do 30 maximum explosive rows, then planks alternating torso positions, then very slow contracted pushups. I leave another puddle there. My heart rate is probably 180+ that whole time. I know because when I get on the various cardio machines afterwards and continue the HIIT'ment I see it at 200+. After 15-18 minutes of that I finally hit the weights. Oh, and I leave a puddle at the elliptical. Going into the sauna and having a lowered heart rate afterwards is up to the person and what they do. If all you do is sit, maybe it's not ideal. I definitely feel massive cooling when I get out of there, but keeping the intensity going keeps me amped more than not going into the sauna, without a doubt.
So you go before or after?
That is exactly what I was about to ask :)
@@shrimpslushi5781
very interesting
I love the sauna. Best addition to my house.
Does this apply to a wet sauna (steam room) as well?
I find that when I do a pre-workout sauna, change and go straight to the elliptical for 5 min of semi-intensive movement, seems to work very well for me.
I think we're talking about a more intensive workout hence wanting to increase the heart rate. Semi-intensive elliptical (all elliptical is semi-intensive or less) wouldn't need a warm up, as that should be warm-up enough if that's your whole exercise. Weight training and other strength-based exercises would suffer it seems from saunas pre-workout as the heart rate overall goes down. I, personally, am very sluggish with low electrolytes after a long sauna, so I never do that before a lift.
@@gregmoldovan5921 What I meant to say was that this combo between the pre-workout sauna and the elliptical; is my warm-up. From this I feel really fresh, fit and have great mobility for the weight-training that comes immediately after. having quick succession like this has allowed me retain the high heart rate from the sauna, but not fall into the sluggish pitfall that sometimes comes after. But speed and timing is important after the sauna. Personal anecdote though. But I feel like the study does not reflect my experiences, considering that my heart-rate stays high after the sauna.
@@nilsen93 Thanks for clarifying. Yeah I suppose coming out of the sauna into the elliptical may keep your heart-rate high, as opposed to jumping right into lifting right after the sauna.
@@nilsen93 I see what you're doing, but what if you had just increased your elliptical time to the time you are currently spending on sauna+5 min elliptical. I think the sauna is effectively warming you up for your 2nd, elliptical warmup. But with the issues discussed in the video, perhaps additional elliptical time would sufficiently warm you up without withdrawing your electrolytes before your true workout begins. Just a thought, I don't really mind either way. Whatever works best for you is best. Even if it were a placebo effect, at least it works. Half the battle of exercising is mental anyways. Cheers!
I love Sauna, but I just had an aortic valve replaced back in April. I got a Bovine valve. I wonder if I can Sauna again?
So you mentioned Scottsdale Arizona, Where i live. I just ordered a sweat tent, was this a mistake?
Sauna pre-workout just long enough to barely start sweating so your muscles are warmed up and loosened. Sauna postworkout with water to flush out toxins
It doesn’t flush toxins. It mobilizes them, unless you use a binder like activated charcoal all it does is fill your bloodstream with toxins. Sure some of those get caught by the kidneys but not nearly as much as when binders are utilized. You have to sweat almost to heat stroke levels for your sweat to capture and expel them. Hope this doesn’t come off as snobby, I use to think this too until I deep dived 😅
I've been taking hot tubs for more then 10 years what I've noticed that my neural Adaptions are much faster if I take a hot tub before a workout even tho it affects my strength in a negative way a few days after it I can hit a new pr easily
But after a workout just boosted my recovery I guess faster but nothing great in strength gains
100% been doing this for a month and it's awesome
I do 10 mins of sauna post-workout, should I stay longer? I also go every time I go to the gym (6 days per week)
So is steam bath good post workout? Is it not an anti-inflammatory?
Would this also apply to sauna blankets?
How does an infrared sauna that only heats to 65°c compare?
I know it heats the body and not the air. But it would be good for actual data. :)
Wow good info. I dropped carrots n will hit the sauna soon!
Does sauna after strenght workout, decrease strenght gains?
Thomas, so not trying to read too much into this but would it be a good idea to workout, then have post workout protein shake then jump in the sauna?
There's no need to have the protein shake before the sauna.
Thanks for your videos it really helps me navigate to a healthy lifestyle
@Thomas DeLauer are reactive oxygen species and other metabolites post-workout not actually one of the signaling pathways for muscle growth and adaptation? Why would you want them cleared out asap when one would reduce muscular adaptation this way? Same reason one should not use green tea extracts or other anti-oxidants around a workout. Dr. Mike Israetel advices against any heat or cold exposure or massages immediately post-workout. What is your take on Sauna if one is trying to get the most hypertrophy? All studies mentioned circle around some form of endurance work. This question bugs me for so long and it's hard to find a good answer.
in other words don't go into a sauna pre workout. go into it post work out for best results.
Wondering if sauna sessions are recommended during a prolonged (72 hr) fast?
Sauna is for cleaning your body so it is best and right to go there postworkout. Remember to drink during workout and sauna. So body have a way to compencate against too high core temperature.
If i were to do a hot bath instead, what should the water temperature be?
Can you get the same benefits from a hot tub?
After workout !!
Sauna drains you and helps muscles relax. Why go before ??
But how long should I stay in sauna after work out??
I live in Florida and the sauna is free here.
Lmao
What about a slow slow run once you have cooled down?
Felt nice.
Where would you put cold showers/cryptography
But Thomas, is it a “steam” heat sauna or “dry” heat sauna you are referring to? Or does it matter?
Both equally good
But steam better for respiratory system than sauna is
I would be saturated pre workout, I always go post
Specifically, to which type of sauna does this information apply? Wet, Dry, Infrared? Thanks
Dry. He didn't say anything about infrared, and why sauna is called steam room.
It is frustrating because he used to speak about both of them, and honestly the majority of this information could apply to infrared but he won’t say it. Unfortunately I think people bought infrared because he used to promote them.
@@jjmcg9688 I'm thinking heat is what matters, so for that matter hot tub or bath could be similar.
How about the increase in prolactin after sauna use? Is there anyway to mitigate that?
I have atrial fibrillation. How do I safely use the sauna? Does anyone have links or key words about heart health and sauna? I miss the sauna and sweating.
czcams.com/video/EQ3GjpGq5Y8/video.html
Probably should ask a cardiologist not CZcams comment section.
Any ideas about cold therapy immersion?
Don't do it after a workout. Any other time is good.
czcams.com/video/pq6WHJzOkno/video.html
Wonder what the stats are on doing sauna on rest days where you aren’t working out.
sauna is stress for the body....working out is stress for the body....so doing sauna on rest days seems more logical for not stressing your body too much....markus rühl don't recommend sauna after working out
Would love to know if results are similar for a hot tub? What temperature would it need to be?
Same here. Have hot tub, no sauna
I’m also curious could a hot bath be helpful?
It wouldn't detox in the way a sauna does but I don't know about muscle recovery. For sure it will lower your heart rate pre-workout so don't do that. Saunas are dry causing you to sweat out but the hot tub won't have that same effect plus they're usually highly contaminated with chlorine and chloramine (among other chemicals) which are absorbed into your skin which is opening its pores way up due to the hot water!
@@gregmoldovan5921 , then what about hot Epsom salt baths. Fresh water.
@@STapia-hf7vp Great! Great! Great! Salts flush and pull out toxins. To make chlorinated water fresh, mix a small amount of ascorbic acid (vitamin C) into the water. Something like a tbsp for an entire bath should suffice and this chemical reaction binds up the chlorine and is the preferred method for professionals to lower swimming pool chlorination levels. The chlorine and chloramine (also binded by vit C) are my main concerns with hot tubbing.
Hows sunwarriors heavy metal contamination?
This was hard to comprehend lol
Saunas are the bomb. If I was buying a multi-million dollar Malibu/Bel-Air mansion, that would be the deal breaker for me: does it have a sauna/steam room?
Would a cold shower post sauna enhance or be detrimental to the benefits?
Curious about this too!
Generally a cold shower will increase alertness and a sauna will relax. Probably best to do the cold in the morning and hot in the evening if you want to do both. It can be a little unsafe to immediately jump between the extremes, possibly go into shock. Dr. Rhonda Patrick has numerous very long and detailed discussions about sauna usage if you type her name into CZcams
For recovery it is good. It is science, for sport injuries in is recommended it Finland where sauna is daily life. But sauna does anything if you eat after sauna. Most People drink beer and eat like sausages so... 😁 I underline sauna is Very healthy and it is science But like here it is so daily thing that it does nothing if it is not part of healthy lifestyle.
@@EhurtAfy I was generally interested in the post workout time frame as mentioned in the video. I am familiar with Dr. Patrick's work, but do not recall this specific timeframe or circumstances mentioned. Thar said she has put out a lot of material so.....
*push ^'s* in da sauna wor yo feet on da bench
My humble opinion if sitting in sauna feels like stress your doing it wrong its propably too dry and hot lower the temperature to make moist level to raise if that is stove where to pour water
He is referring more to cellular stress (i.e. induction of hsps and related cellular mechanisms) rather than what we colloquially refer to as stress in day to day life.
Hi Thomas. Do we achieve the same if we train in a sauna suit?
Still I don’t think this is better than steroids or even sarms.
The original title said “better than steroids?? SAUNA” or something like that. Just for context
So Ice bath before workout?
Love the explanations Thomas, no matter what a few twatts in the comments are crying about. Thank you for FREE content and education! 🔥
I would be interested to know how Cryo therapy would influence recovery
Basic understanding is hot weather improves all cells proven weak to the heat, cold targets those weak to the cold, fasting targets those inflammed and sugar-damaged, lifting targets weak and deteriorating cells. All forms of physical stress rebuild our body differently that wouldn't happen if we didn't introduce that specific stress to it. Without critical thinking, our brain too becomes weak and it needs to be trained. Without hardship, hardship is hard and unbearing, and with it, we learn to live and thrive with it.
Cryo, cold showers, and ice baths operate of a similar principle: shock the body with cold and force its cardiovascular system to overhaul which pushes blood to more of our extremities as well as targeting, replacing, or repairing the weak cells that need to improve from the cold shock.
A short answer: Yes cryotherapy speeds up recovery a lot post workout BUT reduces adaptation from said workout. Never use cryotherapy post workout unless you have to perform hard later that day.
I work out in the sauna
Shoutout to Scottsdale!
curious if a hot bath would have the same of similar effect, if you dont have access to a sauna
I find that 15-20 minutes in the jacuzzi before a workout helps too.
I still do a warm up before the work out, I guess I just do it for mobility.
Jacuzzi before yoga, jiu jitsu, and weight training.
Farrah Fawcett would use the Sauna to burn calories. About 200 per hour according to the article.
walk 2 miles, bike for half an hour, then hot bath for 30 mins and you're burning an extra 1k cal a day. Not bad.
It’s sauna time
Hello Thomas
I saw most of your videos and willing to start healthy ketogenic diet as you advised, but I need you to answer these questions please:
• Dr. Joel Kahn (MR cardiologist in Detroit, Michigan) says that animal fat rich foods cause lipotoxicity which is the main cause of insulin resistance even more than sugar.
• Dr. James Loomis (Medical director at Barnard medical center and team physician for many American football teams) says:
1. Meat is carcinogenic.
2. All animal foods increase insulin growth factor 1 (IGF1) which is a dangerous pro-inflammatory agent.
3. Animal based diets cause delay muscle recovery after any hard work out because they lead to impaired endothelial function of arteries which leads to impaired blood flow to muscles.
4. All red meat, chicken are sources of very high omega 6 which causes inflammation on the cellular level.
I saw these doctors encourage people to try plant based diet.
If you please reply to me because I’ve very high cholesterol level and in bad need for starting a healthy diet as soon as possible.
Many thanks in advance.
As a type2 diabetic (metformin)for 25 years unable to lose weight or adequately lower my cholesterol I started a healthy keto diet May 8,2021. Since the very largely reversed my diabetes, lost 18 lbs. and have 3 to go, lowered triglycerides from 196 to 109, hdl from 35 to 61, ldl still little high but that’s normal on keto. My triglycerides- hdl ratio is optimal and C-reactive protein is optimal, lowered blood pressure. Need to test my ldl if the big fluffy type or small dense kind. I’m guessing by looking at my other numbers it’s ok. Probably have CAC test for calcium in arteries. That’s good indicator of my type ldl now.
Eating Pasteur raised meats in moderation is the key. The protein and fat profile is importantly different from large commercial industrial meats.
Well you are always going to find contradicting information. You can pick a side or mix it up however you want. There is doctors as well that preach the ketogenic diet. Jason Fung, Dr Berg, Dr Sten and if you read Why we eat too much by Andrew Jenkinson
How about hot Jacuzzi?
Interesting. 🧐 it would be grouped in the same category as steam sauna and dry if it worked I imagine? Yes, Google here I come.
Sorry don’t trust that first research. Doesn’t match my experience. Have you tried sauna first? Hard to believe lower HR after
How in the hell did you get sooo obsessed with O Thomas ???? 😂😂😂
Not much data on workout.
Cold shower before workout, hot bath/steamy shower/sauna after 😙
In another video, you told us to go into the sauna before walking. You literally said after a sauna we must make sure that we exercise, even if it's at least a 10 min walk 😢
I go to sauna every other day and i would not say it's better than steroids. That's my obsevation. Or because i'm finnish i havent paid attention on that.
so when do finnish people go to sauna on hard training days?
What about a hot bath pre and post workout? I work at a hot springs retreat center so I like to soak before I lift weights
Yes.
Likely no more then 20min that comes from Taoist Medicine.
20 min to get hot or cold and then switch.
Excellent to wake up muscles imo as a healer and martial artists.
Your limber and alive, fully able to move.
It’s said that motion is better then holding stretches prior to work out.
After or evening time better to hold and breath your stretches slow and long.
So I do more of a Chi Gong pre work out and more of a Yoga after work out (so to speak).
but what if i take an arrow to the knee???
The conclusions that you draw are weak. The studies dont differentiate between post and pre workout sauna. You did make two good points however. The HSPs and PSNS activation.
is there a decrease in sperm if using a sauna or steam shower daily?
Can be but I've been doing them for years and I got kids so I wouldn't worry about it
I take a steam bath (about 120deg F for 30min) and use a cold pack to keep the testes cool.
Lol you can still have kids bro dont worry. Im sure the decrease is negligible. Literally millions of sperm in a “load” and all it takes is one lil fella to fertilize an egg
i just want a sauna
Dude, we just need a good summary that sticks to the point. I had to stop watching your fasting videos a couple years ago.
Anecdotally, few years ago I was as fortunate going to a gym in the uni and they also had a sauna there. Going to sauna definitely improved my recovery but also improved my parasympathetic response in the hours after exercise (measured my HRV daily) EDIT:omg, i wrote this before you said all about the HRV😅)
wouldnt a hot bath do the same lol
Only thumbnail change? 2nd
CZcams flagged the video before because I had “red blood cell” in the title. They don’t like anything with the word “blood.”
30m? Jesus
Who thought saunas pre work out was a good idea? No one ever. Everybody knows it’s post work out.
There ELI5 then theres ELIThomasDelauersomuchwordssuchlittleexplanation
Hiiiiiiii 👋
hiiii
Wanna sit in a sauna? Step outside in this weather.
Highly depends on where you are.
Try Australia 🤣
Steam room better
Firssst
Firsssst
LOL what kind of an ass clown wants to sit in a sauna before they work out. You would be exhausted and feel like you already had your entire workout done.
You want to work out use all that water to pump up your muscles, and then go sweat everything out of your body
Anybody that wants to sauna before they work out is probably one of those guys that poops right after he gets out of the shower..
Sooooo is "BETTER THAN STEROIDS?!?" Your new clickbait title? You've used it a couple times now
Well technically it is better if you consider the harmful effects of steroids
@@FIGP1 everything is harmful if you abuse it
You talk too fast, and there are so many science words , that most of the time I lost what you are talking… Really it would be great if you can speak slowly and speak for views who are on learning stage , and don’t rush in your words , because we watch you to learn but every time I listen to you , you speak so fast that I get lost what you are talking