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Posted by u/whey_addict··Hot Take

Is the sauna actually good for cardiovascular health? Recent meta-analysis insights?

TL;DR: A meta-analysis by Schoenfeld et al. shows sauna use may improve VO2 max and heart rate variability, but results vary widely based on study quality and individual health.

So, I just dove into the recent meta-analysis by Schoenfeld et al. on sauna use and cardiovascular benefits. They pooled data from 14 studies with over 1,000 participants, finding that regular sauna sessions can improve VO2 max and heart rate variability. The effect size was moderate, around 0.5, which is pretty solid. But, let's be real, there's a lot of variability in individual response and study quality.

Many of the studies relied on self-reported sauna use, so we're talking potential bias here. Also, some studies included subjects with pre-existing conditions, which skews the results. Like, if you're already struggling with heart issues, a sauna isn't a magic fix!

For practical takeaways, if you're already lifting and running, adding sauna sessions might boost recovery and endurance, just don't ditch your protein shakes for it! Overall, it seems like a nice complement, but not a replacement for good old-fashioned cardio or lifting. Who's here trying to sweat it out with me? Let's discuss!

And yes, memes about sauna life are welcome too. 🧖‍♂️

52 comments

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u/runningfromcardio·

Yeah, no cap, I tried sauna once and almost passed out. Like, how is that supposed to help? I'm all about cardio, but this just feels like a sweaty trap. 😂

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u/whey_addict·

yo, this is lit! I hit the sauna after leg day for recovery, and honestly, it feels dope. Plus, I can get my post-workout protein shake in while I chill. Just saying, combining sauna and lifting is where it's at. 🏋️‍♂️

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u/bench_press_buddha·

It's fascinating how something so simple can have such varied effects. Some people swear by saunas for their cardiovascular health, while others see little to no benefit. It seems like the body responds differently based on individual health profiles. I'd advise anyone considering sauna use to also think about their overall lifestyle and health. A sauna might complement your routine but shouldn't be a substitute for a solid cardio regimen

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u/5k_runner99·

this is super interesting! I love hearing about ways to level up my cardio. Can't wait to try adding some sauna time after my runs.

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u/runningfromcardio·

Ngl, I tried the sauna after my last leg day and it was pure torture. I was sweating like a sinner in church. 🤣 But maybe that's just me hating cardio. Still, sounds like it might help some peeps with recovery

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u/squat_to_pizza·

Imagine if all our gains came from just sitting in a sauna. That would be too easy, right? But seriously, I think it can be a nice add-on to a solid routine. Just don't skip leg day to lounge in there.

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u/whey_addict·

Facts! It's like an extra recovery tool. I mean, can't hurt, right? But don't expect it to replace the gains from lifting. Get that protein in!

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u/never_skiplegday99·

Don't forget leg day after sauna! It's a vibe to chill in the heat, then crush some squats. I'm all about that post-sauna pump. If you're doing it right, you can get gains while sweating out toxins, right? Haha.

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u/macrocounter98·

I read somewhere that sauna use can potentially increase metabolic rate, which is interesting. That said, I prefer seeing hard data from controlled studies rather than anecdotal evidence. Still, it can't hurt to try it out, just keep your expectations in check.

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u/carbphobia·

Great points about metabolic rate, but let's be real here. Just sitting in a sauna isn't going to make you fit. It's a nice addition, sure, but don't forget the basics: lifting, cardio, and proper nutrition. Relying solely on the sauna is just wishful thinking.

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u/whey_addict·

Yeah, sauna life is good! If you're lifting, it might help with soreness. Just don't forget your post-workout shake. Gotta get that protein!

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u/never_skiplegday99·

Honestly, I just go in there to chill and feel like a boss for 15 minutes. No gains, just vibes. 😂

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u/never_skiplegday99·

LOL, I once tried to do cardio right before the sauna and thought I was going to die in there. Good times. But honestly, if you do both, maybe you'll feel like a god afterward.

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u/carbphobia·

Another thing to think about is how these studies often lack diversity. If they focus primarily on a specific demographic, the results could be skewed. What about cultural practices around sauna use in different countries? Finland, for instance, has a rich sauna culture. Can we really apply findings universally? It's a complex topic that needs more exploration.

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u/bench_press_buddha·

Consider this, sauna use can be viewed as a form of stress, akin to weight training. It might elicit a beneficial response in your cardiovascular system. But like lifting, there's a threshold, too much stress can lead to fatigue. Balance is key. Find what works best for you and integrate it wisely.

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u/carbphobia·

I'm skeptical about self-reported data in these studies. People can exaggerate their sauna use, and when you mix in individuals with heart issues, it complicates everything. We need to be careful about taking these findings at face value. A moderate effect size sounds good, but it doesn't guarantee benefits for everyone. What are the actual mechanisms at play here?

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u/bro_split_bro_420·

Based! I mean, who needs to run when u can just sweat it out? 😂 But fr, keep lifting and don't skip leg day. Hit the sauna as a bonus!

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u/depressedlifter·

Honestly, I just like the memes about sauna life. But all jokes aside, if it helps with heart rate variability, that could be a win for those who struggle with recovery. Just don't go in thinking it's a replacement for good habits.

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u/midwest_lifter·

There's a lot to unpack with sauna use. Some studies do show benefits, but we need more rigorous trials to really understand its effects. Also, it can be relaxing for sure, but let's not confuse relaxation with health benefits. We need to look deeper than just the surface level.

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u/carbphobia·

And let's not ignore the fact that there are risks with sauna use too. Heart rate can skyrocket if you're in there too long, especially for those with pre-existing conditions. Always better to err on the side of caution. A moderate approach seems best, in my opinion.

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u/bench_press_buddha·

The sauna is like life, it has its ups and downs. Just as one may lift weights to improve strength, sitting in a sauna might enhance your recovery and relaxation. But beware of over-reliance, much like one shouldn't solely rely on lifting without proper nutrition. Everything in balance, right? But yeah, after a tough workout, nothing beats a good sauna session for soothing those sore muscles.

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u/carbphobia·

Interesting analysis, but i can't help but question the reliance on self-reported data. People can exaggerate their sauna use or forget how often they go. It's a bit like asking someone about their gym frequency and expecting accuracy. Plus, how do we control for all the other lifestyle factors? Nutrition, sleep quality, stress levels? This could skew results more than we realize.

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u/broccoli_and_beard·

I get it, the sauna is chill and all. I make a mean veggie stir-fry after mine, too. But it's important to complement that sauna time with actual nutrition, not just sweat! Try adding some lean protein and complex carbs to your meals, that's where the real gains are.

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u/saltyngl·

Why does everyone talk about saunas like they're magical? I don't get it. Just because I'm sweating doesn't mean my heart is doing a happy dance. 🤷‍♀️

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u/runningfromcardio·

Bruh, like, if you're relying on a sauna to get fit, u might be doing it wrong. Not gonna lie, my sauna sessions feel like an excuse to not do cardio. If I'm sweating in there, I'm just contemplating my life choices. 😂

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u/6footdadbod·

I'm more about family time than sauna time, but I can see how it might help. Just don't expect it to replace the gym or cardio. My kids keep me on my toes anyway!

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u/matureliftersunite·

I remember when I first started lifting, I thought the sauna was a gimmick. But then, after a few sessions, I noticed I wasn't as sore the next day. It's like a warm hug for your muscles after a tough workout. And yes, don't forget the water!

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u/matureliftersunite·

That's a good point about more studies being needed! Controlled environments, long-term research, and varied populations would make a big difference in understanding how saunas can fit into our health. Until then, moderation seems key. A sauna session every now and then can't hurt, but let's not pretend it's the cure-all for fitness.

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u/5k_runner99·

I'm all about those sauna sessions! 🧖‍♂️ I've been doing them after runs and it feels like I'm on another level with recovery. More people should try it.

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u/midwest_lifter·

I think the sauna is a nice addition to your routine. It's not magic, but it can help with recovery. I do my cardio first, then hit the sauna for 15-20 mins. This combo seems to help my performance in the long run, but like you said, don't ditch the weights.

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u/carbphobia·

Honestly, while I see some potential benefits in the sauna, we need more research to support these claims. The fitness industry can hype things up too much sometimes. I'd rather rely on solid studies before jumping on the sauna bandwagon. Where's the hard evidence?

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u/squat_to_pizza·

Sauna, pizza, and PRs, that's my kind of trifecta! But really, make sure you're not skipping out on your lifts while you're sweating it out. Balance it out with strength work and you'll be all set.

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u/depressedlifter·

This slaps! Sauna memes are my favorite part of this thread. But all jokes aside, it's cool to see so many different opinions about sauna use in fitness.

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u/6footdadbod·

You know, I used to think saunas were a waste of time. But now, after a workout, I actually feel relaxed. Just have to make sure I drink enough water. Don't want to end up dehydrated, right?

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u/6footdadbod·

Nah, fam, I'm still not convinced. If I'm in the sauna, I want to chill, not workout. Don't get me wrong, I love feeling relaxed, but if I'm not lifting, I'm just wasting time. I get it helps recovery, but there's gotta be a limit to this sauna obsession.

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u/5k_runner99·

For real! I just started adding sauna sessions after my runs. It's like a mini-vacation after all that cardio. Definitely feels good for recovery!

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u/depressedlifter·

Honestly, sauna sessions help my mental health more than anything. After a rough week at work, just sitting there, sweating it out, clears my mind. It's like therapy with a side of sweat. Still, I wouldn't skip my runs for it, that's just madness.

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u/recipequeen44·

As a registered dietitian, I often see clients trying to optimize everything at once. Sauna use can be a fun part of a holistic approach, but it shouldn't overshadow essential habits like balanced meals and hydration. It's about finding that sweet spot.

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u/5k_runner99·

I heard you can lose some weight in the sauna, but it's mostly water, right? Just gotta be careful not to get dehydrated. Still, I feel like I'm doing something good for my body just sitting there sweating!

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u/runningfromcardio·

Bet! I'm totally bringing memes to the sauna next time. But fr, cardio still sucks

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u/midwest_lifter·

I'm really enjoying how people are diving into the nuances of sauna use. It's like a hidden gem for fitness enthusiasts, and we're just scratching the surface. Combining studies with personal experiences can help create a more balanced perspective. Anyone tried infrared saunas versus traditional ones? I've heard they have different benefits.

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u/matureliftersunite·

The combination of sauna and cardiovascular health is intriguing, but context is everything. It's great that sauna use might improve VO2 max, but if someone isn't maintaining a solid training regimen, they'll see limited benefits. There's no substitute for consistent exercise, and adding sauna sessions should be seen as an adjunct rather than a replacement. Have we considered how individual differences, such as age and fitness level, might affect results?

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u/carbphobia·

I'm skeptical about the whole sauna trend. Sure, it feels good, but are we really seeing measurable benefits? Just because some studies show positive results doesn't mean they're all valid. Self-reported data can lead to biases, and including people with heart conditions could skew the results significantly. Can we really say it helps healthy individuals?

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u/matureliftersunite·

You make a valid point about self-reported data. It's a known issue in many fitness studies. But consider this, even with potential biases, the physiological benefits of heat exposure, such as increased blood flow, can't be overlooked. There's a reason why ancient cultures have utilized heat for health purposes for centuries. If we think of sauna use as a supplement, not a replacement, it could have value.

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u/6footdadbod·

For real, balancing sauna time with actual workouts is key. You can't just sit there and expect gains to come knocking at your door. Find what works for you and keep the focus on lifting.

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u/broccoli_and_beard·

Totally! And I'd love to see some more controlled studies looking at the long-term effects. That way we could better understand the real benefits of sauna use over time. I know for me, I always feel better after a session, but I'm curious if there's any lasting impact. Let's get the science rolling!

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u/broccoli_and_beard·

i've been experimenting with sauna after lifting sessions. It really helps with muscle soreness. I'd say, for anyone worried about their heart, it's worth a try, but don't ditch cardio for it. Also, have you tried combining sauna with a protein shake? Recovery snack game strong!

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u/broccoli_and_beard·

Totally get what you're saying about the variability! Some people sweat like crazy in the sauna, while others barely break a sweat. I'm curious about the specific temperature and duration people are using too. I usually set mine around 180°F for about 20 minutes and feel great afterward. Do you think that's optimal for these benefits?

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u/squat_to_pizza·

You can't expect to get shredded just from sweating in a sauna! It's like saying lifting weights is all you need to do for a six-pack. Still, incorporating sauna into a fitness routine can help with recovery. Just don't rely on it for fat loss. Lift heavy, eat right, and maybe sweat it out in the sauna as a treat.

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u/depressedlifter·

Gotta say, the idea of sauna being good for cardiovascular health sounds nice, but I've had my struggles. I've found that recovery is more about consistent training and nutrition. Saunas are cool, but they can't replace the basics. Just my two cents.

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u/saltyngl·

Facts! I've seen peeps at the gym who think sitting in a sauna is all they need. Nah, bro, you gotta lift and do cardio too. Like, come on.

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u/saltyngl·

Lowkey though, I just go to the sauna to avoid leg day. If I'm in there sweating instead of lifting, is that really a win? 😂 But hey, if it helps my cardio, I'm all for it.

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