Was bringt Sauna nach dem Sport? | Magazin | Küng Wellness
Health | Guidance

Sauna after sport

The perfect end to your training After an intensive training session, be it a thrilling football match or a demanding strength training session, many sportsmen and women like to relax with a soothing visit to the sauna. This place of peace and relaxation offers not only physical but also mental regeneration. In this blog post, we take you to the sauna after sport, highlight the numerous positive effects and give you valuable tips on how you can integrate this spa ritual into your wellness routine.

Kueng wellnes sauna sport

Why is a sauna session after sport a good idea?

If you go to the sauna after sport, it gives your body and mind a comprehensive recovery. The gentle warmth of the sauna envelops you like a warming blanket and helps to loosen tense muscles. This promotes blood circulation and relieves sore muscles, speeding up your regeneration. In the calming atmosphere of the sauna, it is easy to let go of the stresses and strains of everyday life and slip into a state of deep relaxation. That's why a visit to the sauna after sport is an excellent idea:

  • Muscle relaxation: The warmth of the sauna helps to loosen tense muscles and promotes blood circulation. This can alleviate sore muscles and speed up regeneration.
  • Stress relief: Sport can be exhausting, and a sauna session provides a calm and relaxing environment that helps to relieve stress and give the mind a rest.
  • Detoxification: Sweating in the sauna eliminates toxins from the body, which improves your general well-being.
  • Immune system: Regular sauna sessions can strengthen the immune system, as the increased body temperature stimulates the production of white blood cells.
  • Improved blood circulation: The heat promotes blood circulation. This effect can help to improve the supply of oxygen and nutrients to the muscles.

The benefits of going to the sauna after weight training or football

After football

Like other team sports, football is an intense workout that works the entire body. A visit to the sauna after a game or training session can have a number of positive effects that not only improve your game, but also enhance your well-being:

  • Faster recovery: After a strenuous football match, the sauna helps to relax the muscles and speed up recovery. This can increase your readiness for the next training session or game.
  • Injury prevention: The heat has a positive effect on blood circulation and muscle relaxation. This can prevent injuries.
  • Mental recovery: A sauna offers a welcome mental break after an intense game. All the stresses and strains fall away and afterwards you have a breath of fresh air for everything that everyday life has to offer.

After strength training

Strength training places intense demands on specific muscle groups and a sauna session can optimally support this process. A visit to the sauna after strength training can give you these gains:

  • Reduce muscle soreness: The heat of the sauna helps to break down lactic acid and other metabolic products that cause muscle soreness.
  • Promote muscle growth: The improved blood circulation and oxygen supply allow the muscles to regenerate and grow more efficiently.
  • Stress reduction: Strength training can be a heavy burden on the body. The relaxing effect of the sauna helps to lower cortisol levels and reduce stress.

This combination of physical and mental relaxation makes the sauna a valuable part of your wellness routine.

How the sauna supports muscle building & muscle relaxation

If you look after your muscles, a visit to the sauna can indirectly support muscle building. This is because it promotes regeneration and general well-being. The cosy warmth promotes blood circulation and improves the oxygen supply to the muscles, which means nutrients are transported more efficiently. This supports protein synthesis and muscle building.

In addition, several qualitative studies have concluded that exposure to heat stimulates the production of growth hormones, which are important for muscle building. A Spanish-Portuguese study confirmed noticeable growth after just a short time. The test athletes visited saunas with temperatures of around 100 °C, such as the classic Finnish sauna. The fast and efficient regeneration that a visit to the sauna enables means that more intensive and more frequent training sessions can be carried out, further promoting muscle growth.

Kueng wellness frau sauna

What sequence should the sauna session follow?

A well-structured sauna routine can maximise your post-workout wellness experience. After your workout, start with a cooling shower to wash away sweat and dirt and prepare your body for the sauna. Then enter the sauna and enjoy the soothing warmth and sweat in a relaxed manner for around eight to twelve minutes. Make sure that the temperature is comfortable and that you don't overheat. A steam bath after exercise, which works with lower temperatures and high humidity, can also help you relax.

The first sauna session is followed by a cool-down phase. Let the cool air or a cold shower refresh your skin and revitalise your circulation. Then rest for around ten to fifteen minutes in a relaxing environment to give your body time to recover and enjoy your spa moment. Repeat this cycle once or twice more, whereby two to three sauna sessions are usually sufficient. Don't forget to drink enough water to compensate for the fluid loss through sweating.

Kueng wellnes sauna sport

Is it also a good idea to visit the sauna before exercising?

Sauna before exercise can also offer benefits if you do it consciously and carefully. The heat of the sauna helps to warm up your muscles and improve blood circulation. Muscles warmed up in this way potentially have a lower risk of injury. However, warm-up exercises should still be on the programme. The increased body temperature caused by the sauna increases the flexibility of your muscles and joints, which can be particularly beneficial for activities such as yoga or gymnastics.

A short, relaxing visit to the sauna can also help you to focus mentally on the upcoming training session or game. Eight to ten minutes in the sauna is usually enough to prepare you for your next sports session. So keep your sauna session short before exercising and make sure you don't lose too much fluid. This is because dehydration can impair performance.

When shouldn't you go to the sauna after sport?

"Better another time." - Even if relaxing in the sauna always seems inviting, under certain circumstances it is advisable to avoid the sauna after sport and instead drink a soothing tea or juice spritzer at home.

  • Fatigue: If you feel extremely exhausted, the heat from the sauna can put additional strain on your body.
  • Dehydration: If you have sweated a lot during training and have not taken in enough fluids and electrolytes, a sauna session can make dehydration worse.
  • Cardiovascular problems: People with cardiovascular problems should consult their doctor before taking a sauna, as the heat can affect blood pressure.

The special effect of the sauna after sport

A sauna after sport is an excellent way to promote regeneration, reduce muscle soreness and give your body and mind a break. Whether after an intense football match, an exciting dance session or a demanding strength training session - the sauna is the ideal way to wind down. With the right sequence and taking into account your individual physical condition, a sauna session can become an integral part of a healthy and balanced training routine.

Would you like to find out more about sauna and health? As experts in sauna construction in Switzerland, Küng Wellness regularly provides you with exciting stories, interesting facts and news on the topics of sauna, spa and wellness in our magazine. You are welcome to read it.