When to Sauna
Heat therapy for recovery, performance, and health benefits:
- Optimal timing: Post-workout or on recovery days
- Duration: 15-30 minutes at 170-190°F (77-88°C)
- Frequency: 3-4 sessions per week
- Protocol: Intermittent exposure (5-15 min intervals with cooling breaks)
Benefits
- Increased blood flow and muscle recovery
- Heat shock protein activation
- Improved cardiovascular function
- Enhanced mental recovery and stress reduction
- Potential endurance adaptations when used post-training