According to Research, Sauna Can Increase Your Endurance!

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Did you know that going to the sauna 5 times a week reduces your risk of dying from cardiovascular diseases by 50%? Also, it reduces the risk of premature death due to preventable diseases up to 40%.

This study revealed that people who regularly go to the sauna, regardless of what they ate, how much they exercise, and their social status, reduced the risk of 66% dementia, 67% Alzheimer’s, and 77% psychosis.

Isn’t It Amazing!

My Past with Saunas

I’ve been interested in saunas for as long as I can remember. I felt like a Superman after my first sauna session. From that day on, I realized that sauna would be a lifelong habit. At that time, I didn’t know the benefits of sauna or how I should use it. It just felt great afterward.

Since then, I’ve looked at the research and what the experts are saying. I focused my research on “Human Performance”, which I am most interested in.

Let’s wrap the recording to the present. Whenever I wanted to use the gym’s sauna, I had to pay around $ 20 per session. This just made me think that it was a more logical idea to have one home. And I did that too.

Now I do sauna 5-6 times a week for 30-60 minutes. I often divide my session with 3-5 minutes of ice diving (I do it in my pool, ice baths are in between plans). We just got out of the winter here in Melbourne. It would be insufficient to just describe my pool as “cold”.

We built it from a traditional wood fire sauna. We used western red juniper walls and Scandinavian Spruce to complete. The firestones heat up and the smoke goes out through the chimney.

Something is fascinating about not hearing anything other than the sound of wood burning while sitting in the sauna and the sound you make while breathing. The fire radiates a natural and warming warmth into the room. The more I use it, the more I use it.

Although all of this sounds nice and comforting, I tend to push my limits. I own a gym and have been obsessed with human performance ever since I started sports and got my diploma in this field.

My constant experiences over the last five years have included myself. This mostly caused me to push my mental and physical limits. However, it is important to see what works and what doesn’t.

The sauna was a practice that worked for me. During my endurance training, I felt more. I noticed that I have improved with my high-intensity training. I was able to heal like Wolverine, especially after my last shoulder surgery. It also helped me feel more alive and young in my body.

You might ask, “Fine, do you have evidence to support this?” Which is your right, but this is not about me. The purpose of this article is about how you can use the sauna to increase your endurance.


In this study, experts found that sauna can have an effect like moderate-intensity exercises have on the cardiovascular system. And he doesn’t take this muscle tension into his mind. That’s why we cannot say that sauna is the same. But it can be used to strengthen the heart, lungs, and vessels. These are vital to endurance exercises. Let’s see what Rhonda Patrick has to say about this:

“Like exercise, long-term sauna use also reduces blood pressure, endothelial functions that help growth, development, and inflammation of left ventricular functions.”

Okay, these are all good. The sauna can help improve the health and function of the cardiovascular systems. So how else does it help your stamina? Glad you asked.

Increasing Plasma Value and Red Blood Cell Number

One experiment measured the effect of sauna use on a group of male long-distance runners. In this experiment, athletes had 30-minute sauna sessions at 90 ° C after training twice a week. This study showed that the sauna bath reduced fatigue time by 32%. This means that it increases endurance by roughly 2% in sports against time. We can compare this result to running a three-hour marathon 4 minutes less.

This is of course due to the increase in the plasma value of 7.1% and the number of red blood cells of 3.5%. What harm can it be to go to the sauna twice a week?

Heat Acceptance

Rhonda Patrick explains his “sauna bath and heat retention” research. If you are into fitness, especially if you are doing endurance training, you may have heard of the term “heat retention”. This type of training involves temperature training. Thus, your body performs better in heat. You can compare it to the “altitude training” that some athletes do.

During your workout, your body temperature rises. As a result, you sweat and your body uses glycogen, fat, etc. as fuel. you start burning things. Heat retention training allows us to regulate our body temperature more effectively. It reduces physiological strains and improves our athletic performance.

This study showed that heat exercise training can increase the heart rate and plasma values ​​of long-distance runners. These effects revealed that the values ​​of the heart working with the same workforce reduce the stresses in the cardiovascular paths. In short, this means you can do the same amount of work with less effort.

“This development in the cardiovascular system has shown that it improves the endurance in continuously working and non-working athletes”

Adjusting Body Temperature

The same study found improvement in athletes’ ability to adjust their body temperature. Of course, the same improvement was observed in the flow of blood to the skin and the sweat value. People who get used to the ambient temperature will begin to sweat early and maintain this sweat value for a long time. This event helps to cool their bodies.

Fuel Storage

If you are an “endurance athlete”, you probably have experienced a “head crash”. Most people use it literally. Use it in whatever sense you want to use, but in this jargon, it is used as “running out of fuel”. If you use up all your fuel tank (energy), you don’t have enough strength to exercise.

I couldn’t feed myself enough before the marathon and I felt like I should eat bananas or drink energy drinks throughout the race. It wasn’t a good feeling. Heat retention training can help.

How Can You Use Saunas To Increase Your Endurance?

The short answer is… Go to the sauna regularly. The more you use it, the more results you will see.

The long answer is… I will base my suggestions on Finnish research. This is a very large study involving 2300 participants. This research has shown that 32% in fatigue time
This study showing the ‘l increase uses close values.


“It has a dry air with a high temperature in a traditional Finnish sauna (humidity 10-20%). The recommended temperature for a sauna is usually between 80 ° C and 100 ° C. Humidity is increased by frequently pouring water on hot stones.

As we mentioned earlier, the more you go, the more benefits you will see. My suggestion is to go to the sauna after training. Because going before training can cause dehydration in the body and this greatly affects your performance.

How I Use Sauna

I use it for 30 to 60 minutes after training, with cool-down periods. My sauna session takes place in three periods. These include 15-20 minutes, 80 ° C-100 ° C, 3-5 minutes cooling breaks in between.

Sometimes I stretch. Sometimes I listen to podcasts or audiobooks. Sometimes I just relax and focus on my breathing. But that doesn’t change how I feel great whenever I go and what I do.

I started my sauna session once when my heart rate was 175 and I didn’t feel very well afterward. I do not recommend this. But if this value is between 110 and 150, I saw that there was no problem.


To put it right, the use of sauna has its damages. Of course, if you apply the widespread use, you will minimize the risks. If you have a health problem, if you are pregnant or sick, consult your doctor before you go. Do not push yourself too hard, know your limits, be safe and enjoy the sauna.

Make sure you get enough fluids and nutrients. I made this mistake and lost 1.5 kg in a single session and didn’t feel good afterward. Do not forget to weigh before and after and be careful not to get dehydrated.