Benefits of Infrared Sauna
Infrared saunas are becoming increasingly popular for their potential to help with weight loss. Not only can the sauna help you burn calories and fat, but it can also promote detoxification of your body. In addition, infrared saunas are also known to reduce muscle soreness and relax the body.
In this article, we will discuss the benefits of using an infrared sauna to aid in your weight loss journey:
Detoxification
Regular use of an infrared sauna for detoxification can help support the body in its natural and ongoing process of cleansing. Traditional steam saunas often utilize warming elements that only heat from the waist up, leaving legs and feet uncomfortably cool. Infrared saunas, however, use emitters to warm human tissue directly, which helps the body eliminate a buildup of toxins more easily while weakening any bacteria or viruses they are attached to flush them out. In addition, the ability of infrared light to penetrate human tissue has been utilized in physical therapy and health treatments for pain management and improved circulation.
When toxins are eliminated through sweating as part of infrared sauna therapy, there is potential for anti-aging while resetting cholesterol levels back to healthy numbers. Other potential benefits include:
- Improved sleep quality
- Lower stress levels
- Stronger immunity
- Calmness of mind
- Heart health
Long-term pain sufferers may also find infrared saunas helpful in improving blood circulation and providing soothing relief without using drugs or additional treatment options, which may be costly or have side effects.
Improved Circulation
Sweating in an infrared sauna can improve your circulation in several ways. First, a sauna session causes the blood vessels to dilate, and this increased width allows for more efficient flow throughout your entire body. This improved circulation reduces inflammation while increasing blood flow to sore or injured muscles, allowing them to heal faster. Increased circulation also helps remove toxins from your organs by encouraging blood flow, which can reduce their overall load.
Other significant benefits of improved circulation include:
- Reduced stiffness in joints
- Fewer skin problems due to clearer pores
- Enhanced digestive processes due to better nutrient delivery
- Lowered cholesterol levels
- Healthier-looking hair and nails
- Improved circulation can also act as a natural antidepressant since increased blood flow helps essential neurotransmitters travel faster throughout the body aiding in the relaxation and better sleep.
Stress Relief
The infrared sauna has many benefits that can help to reduce stress. Stress has been linked to higher cholesterol levels, high blood pressure, heart disease, stroke, and other illnesses. By helping your body relax, an infrared sauna can help reduce stress-related issues.
One study by the University of Arizona showed that spending 20 minutes in an infrared sauna decreased heart rate and blood pressure more significantly than sitting in a room with the same temperature without any external heating. It provides a peaceful environment to relax and take a break from the daily pressures of life. In addition, low levels of heat promote endorphin production, which can help manage pain relief, anxiety, and depression while promoting relaxation overall.
It is recommended that sessions be taken regularly to gain the maximum benefit from using an infrared sauna for stress relief purposes – ideally, three times per week or more is optimal for allowing your body time to rest and relax fully between sessions.
How Often to Use Infrared Sauna for Weight Loss
Infrared sauna therapy has become a popular and effective way to help people reach their weight loss goals. Infrared saunas offer numerous health benefits and can help with the process of burning calories and fat. However, the frequency with which a person should use an infrared sauna will depend on their health needs and goals.
Let’s explore how often to use an infrared sauna for weight loss:
Start with Short Sessions
It is best to begin with short sauna sessions and gradually increase your time. Moving slowly will allow your body time to adjust to the heat and become comfortable with the temperature levels before extending your session. In addition, many people prefer full-body infrared saunas for weight loss and relaxation because they can target the entire body at once rather than just focusing on one area of the body.
There are no hard-and-fast rules regarding how often you should use an infrared sauna, but most experts recommend that you begin by doing sessions two or three times a week.
As your body begins to adapt, you can gradually decrease or increase how often you use the infrared sauna for weight loss per your needs. , however, it is still important not to overdo it; some findings suggest that while short and frequent visits may be beneficial, extended exposure (more than 2 hours) may cause dehydration in some cases. Additionally, if you are using infrared technology for medical reasons, such as reducing inflammation, speak with a healthcare professional about their suggested protocol for usage frequency.
Increase Session Length over Time
When beginning the use of an infrared sauna for weight loss, it is recommended that a person gradually increase their session length over time. Start by taking 10-minute sessions two to three times a week, and slowly work up to longer and more frequent sessions if desired. However, be sure not to exceed the manufacturer’s recommended usage, as exceeding this time may result in unwanted injury or potential risks.
Drinking plenty of water and removing any jewelry that could heat up quickly in the sauna is further suggested. Additionally, pay attention to your body’s signals during the infrared sauna for weight loss; if you feel any dizziness or nausea, take a break from your session and check with your doctor if needed.
Furthermore, some individuals may experience side effects such as increased heart rate due to an increase in body temperature when using an infrared sauna; if this happens and you are unable to cool down even after exiting the sauna and drinking more water, stop using it immediately and consult a doctor as needed.
Aim for 1-3 Sessions per Week
For those looking to use an infrared sauna to help with weight loss, it is recommended that you aim for one to three sessions per week. While infrared saunas are not a substitute for diet and exercise, they can still be a practical addition to your overall wellness routine when used at the right frequency.
When using your infrared sauna for weight loss, keep regular sessions of 30 minutes each time. During these sessions, your body temperature should reach 104-140 degrees Fahrenheit. It is how your body can benefit from the infrared waves and start burning calories and fat due to increased metabolism.
It’s essential to stay hydrated throughout your session and afterward to replenish lost minerals and electrolytes since dehydration can lead to fatigue and energy depletion; doctors usually suggest taking 8 ounces of water before entering the sauna and at least 8 ounces afterward, with breaks throughout if necessary.
During your time inside the sauna, relax and take slow, deep breaths – this will warm up your internal temperature quickly, so you get all the incredible benefits!
Tips for Maximizing Weight Loss Benefits
Infrared saunas have been used for centuries for their health benefits, including weight loss. It is a great way to burn calories, detoxify the body, and reduce stress. Knowing how often to use an infrared sauna for maximum weight loss benefits can help you get the most out of your sessions.
Let’s look at some tips to maximize the weight loss benefits of using an infrared sauna:
Drink Plenty of Water Before and After Sessions
Drinking plenty of water before and after your infrared sauna session is an important part of maximizing the potential weight loss benefits. Before entering the sauna, it is essential to be hydrated. Hydration will help your body better regulate its temperature, preventing overheating and dehydration, which can lead to various physical complications. Additionally, staying hydrated while using the sauna will enable you to stay in longer sessions without feeling dizzy or sick.
Drinking plenty of water after exiting is also important because it replenishes the body’s fluids lost during the session. Make sure to drink at least 32 ounces of water over the day before and after each session!
Increase Your Core Temperature during Sessions
One of the key aspects of using an infrared sauna for weight loss is to increase your core body temperature. When your core temperature rises, your body works harder to cool itself and, in the process, burns more calories.
To maximize the weight loss benefits of sauna use, ensure you consistently challenge your body’s ability to cool itself by increasing the temperature during each session. For example, if you start at 150° F (65° C), try aiming for 155° F (68° C) for every session after that. Additionally, spending a couple of minutes above that temperature is vital as this will increase the intensity and help you get maximum benefits from each session.
Practice Deep Breathing during Sessions
The practice of deep breathing during infrared sauna sessions helps to maximize the benefits and speed up the weight loss process by stimulating the relaxation response. In addition, this practice helps eliminate toxins more quickly, improve circulation, flush out excess water and fat, reduce stress levels, and increase overall well-being.
Taking long deep breaths through your nose and then out through your mouth can get your body into the relaxed state necessary for maximum fat-burning results. Taking advantage of these moments of relaxation allows you to slow down your heart rate, activate your parasympathetic nervous system and switch off from the world around you while enjoying an infrared sauna session. Relaxing deeply while in an infrared sauna is particularly helpful for those that suffer from stress-related conditions such as weight gain. It can even help ease depression symptoms over time.
Not only that, but deep breaths can help increase oxygen supply to vital organs and muscles so they work more efficiently, which increases energy production.
Precautions
Before using an infrared sauna for weight loss, it is essential to take certain precautions. First, you should always speak to your doctor before you begin your sauna regimen to ensure that it is the right choice for your body and health. Additionally, you should follow the manufacturer’s instructions and use the sauna correctly and safely.
Avoid Using an Infrared Sauna if You are Pregnant
It is important to remember that using an infrared sauna for weight loss should not be done while pregnant. Studies have not yet been conducted that provide medical evidence to support the safety of infrared sauna use during pregnancy. Therefore, it is best to avoid using one until you are no longer pregnant. Other techniques may be more effective for post-pregnancy weight loss and are safer than the infrared sauna at this time.
In addition, if you have any underlying health conditions such as heart disease, high blood pressure, or diabetes, you must talk to your doctor before deciding whether it is safe to use an infrared sauna for weight loss. If you are considering using the sauna for long periods or multiple times per day, please speak with your doctor first and get a professional opinion about the safety and effectiveness of this activity.
Consult with Your Doctor if You Have Any Medical Conditions
Considering incorporating infrared sauna therapy as part of your weight-loss plan, you must consult your doctor first. Infrared sauna therapy can help with some aspects of weight loss, but it’s not a one-size-fits-all solution. Before beginning this therapy, discuss potential risks or side effects with your doctor, especially if you have medical conditions such as high blood pressure, diabetes, heart disease, or allergies.
While infrared sauna therapy is generally considered safe for most people when used correctly and under the supervision of a qualified professional, certain safety measures should be taken into account before starting any treatment program. It’s essential to understand the following:
- How often should you use an infrared sauna
- How long should each session last
So that it will provide the best benefit without causing any harm to your health.
Avoid Using the Infrared Sauna if You are Taking Certain Medications
Infrared sauna therapy has a variety of health benefits, including weight loss. However, certain medications can interact with this type of treatment. Therefore, it is essential to know how infrared saunas can interact with certain drugs before going for a session.
Certain drugs, such as non-steroidal anti-inflammatory medications (NSAIDs) and antibiotics, can be changed or broken down by the body’s increased temperature during an infrared sauna session. As a result, it can potentially reduce the efficacy of these medications. Therefore, it is recommended that individuals taking one or more daily medications avoid using an infrared sauna until they consult their healthcare provider.
In addition to the drugs mentioned above, individuals should avoid using an infrared sauna if they take other prescription drugs, over-the-counter medicines, or herbal supplements without consulting their doctor first. It is best to double-check if such treatments could interfere with any medication they may be taking before scheduling a session in an infrared sauna.