People use these to sweat off the pounds, but aren't they just a waste of time?
People use these to sweat off the pounds, but aren't they just a waste of time?
Jacuzzis are great for a passive warmup. They loosen up even real tight muscles inside of 10 min. Jacuzzi -> light stretch -> 2 miles -> stretch -> workout -> light stretch -> cooldown -> stretch.
A dry sauna burns 300-600 calories in 20-25 minutes. They are a good way to sweat out retained water a few evenings a week (post-run) in the winter months. Make sure to drink an extra glass of water. But they're pretty useless in the summer months IMHO.
A sauna burns nowhere near 300-600 calories in that span.
the money rolled in wrote:
A dry sauna burns 300-600 calories in 20-25 minutes.
Post of the year!!!!
the money rolled in wrote:
A dry sauna burns 300-600 calories in 20-25 minutes. They are a good way to sweat out retained water a few evenings a week (post-run) in the winter months. Make sure to drink an extra glass of water. But they're pretty useless in the summer months IMHO.
I would like to see some evidence to support those numbers.
Also, if you are sweating out retained water and then drinking extra water, what is the point?
To me, they have more downsides than upsides. They often feel really good, but the potential for hypohydration would outweigh that.
The largest organ of your body is the skin. Put your skin on massive overload and you will burn significant calories. Virtually all of the studies confirm that 300 calories in 30 minutes is the norm in a hot sauna. To achieve this, you need to have the sauna at least 185 degrees F, and to maintain this sort of calorie burn over months, the temp. would have to get hotter as your skin and heart adapted to the temp.
30 minutes in a very hot sauna is a long time. My grandfather taught me to go 5 minutes in, 2 minutes out, 5 minutes in----that's it! Of course, he wouldn't waste his time in a sauna that was less that 200 degrees---seriously.
Recoil wrote:
Virtually all of the studies confirm that 300 calories in 30 minutes is the norm in a hot sauna.
If "virtually all of the studies" confirm this you should have no trouble at all linking us to just one of them. Please do so -- to an actual, peer-reviewed study -- or admit you conjured this out of thin air.
I always thought using a sauna would be a good way to adapt to heat for a hot weather race. Not sure if there have ever been any studdies done on the subject.
Put you skin on massive overload? What is that supposed mean? How does sitting in a hot sauna burn more calories than simply sitting?
Check out the meta-analysis by Lasse Viinikka in the journal Annals of Clinical Research (or don't and just kiss my ass).
"The increased temperature dilates cutaneous capillary vessels and to maintain sufficient blood pressure the cardiac output increases 2-3 fold. Considerable redistribution of cardiac output takes place: Normally the skin blood flow is 5-10 % of the cardiac output, but can increase to 50-70 % in the sauna."
Vinikka MD
((When the body works to heat or cool itself, energy is expended.))
Lots of theories but it's mostly water you're losing and you'll put it back anyway. It's good for circulation and the sauna is a good place to stretch. I like to use all 3 when available. They certainly feel good.
"The increased temperature dilates cutaneous capillary vessels and to maintain sufficient blood pressure the cardiac output increases 2-3 fold. Considerable redistribution of cardiac output takes place: Normally the skin blood flow is 5-10 % of the cardiac output, but can increase to 50-70 % in the sauna."
Vinikka MD
((When the body works to heat or cool itself, energy is expended.))
"The increased temperature dilates cutaneous capillary vessels and to maintain sufficient blood pressure the cardiac output increases 2-3 fold. Considerable redistribution of cardiac output takes place: Normally the skin blood flow is 5-10 % of the cardiac output, but can increase to 50-70 % in the sauna."
Vinikka MD
((When the body works to heat or cool itself, energy is expended.))
When you are an old guy, sometimes they allow you the ability to walk the next day after a hard workout. ;-)
Earl wrote:
I always thought using a sauna would be a good way to adapt to heat for a hot weather race. Not sure if there have ever been any studdies done on the subject.
In an adult passive heating does not give you the same acclimatization as exercising in the heat does. (Source: Larry Armstrong lecture and also his book on Exertional Heat Illness).
So, no it is not a good way to acclimate to exercising in the heat.
Recoil wrote:
"The increased temperature dilates cutaneous capillary vessels and to maintain sufficient blood pressure the cardiac output increases 2-3 fold. Considerable redistribution of cardiac output takes place: Normally the skin blood flow is 5-10 % of the cardiac output, but can increase to 50-70 % in the sauna."
Vinikka MD
((When the body works to heat or cool itself, energy is expended.))
At rest, cardiac output is about 6 L/min (depending on total blood volume naturally). So in a hot sauna at "rest" you might triple that to 18L/min. So the metabolic activity of the heart is elevated which will increase the energy expenditure as the body tries to cool by redirecting blood flow to the skin (thus the large increase in blood flow to the skin). However, the total amount of blood does not change, it is merely redirected.
Nothing you wrote indicates that 30 minutes in a sauna will expend 300 kcals. Resting metabolic rate is 3.5 ml/kg/min for just about everyone. Taking 4 kcals/liter of O2 and a 70 kg person and you get 245 ml/min which means 1.2 kcal/min or about about 36 kcals per minutes. Using the study below, the metabolic rate for 30 minutes might get up to 48 kcals per session. (Man I hope my math is right!)
So you claim that metabolism is elevated by 9x in a sauna.
These folks suggest metabolic rate increased by 25-33%.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=3766176&query_hl=1&itool=pubmed_docsumActa Physiol Scand. 1986 Sep;128(1):77-81. Related Articles, Links
Some cardiovascular and metabolic effects of repeated sauna bathing.
Leppaluoto J, Tuominen M, Vaananen A, Karpakka J, Vuori J.
Ten healthy male volunteers were exposed to the dry heat of a Finnish sauna (+80 degrees C) for 1 h twice a day for a period of 7 days. After each exposure rectal temperature rose by 0.8-1.1 degrees C and body weight dropped by 0.7-0.9 kg. The systolic blood pressure recorded 3-5 min after the sauna did not change during the experiments but the diastolic blood pressure decreased by 7-37 mmHg (P less than 0.05). The pulse rate rose from 75-80 to 106-116 beats min-1 (P less than 0.05) after the sauna. The increased responses of pulse and temperature adapted to heat exposures so that they were significantly lower after the 3rd day (rectal temperature) or after 6th day (pulse). Metabolic rate increased by 25-33% (P less than 0.01) after the first day. Serum total proteins, Hb and Htc were significantly increased on the 1st and 3rd days but not later, although the dehydration in response to sauna was unchanged as judged from the weight losses. Serum K, Na and Fe were significantly decreased on the 3rd and 7th day indicating that special attention should be given to the electrolyte balance in long-lasting intense heat exposure. No ECG changes were found in recordings taken on the 7th day.
PMID: 3766176 [PubMed - indexed for MEDLINE]
luv2run wrote:
Nothing you wrote indicates that 30 minutes in a sauna will expend 300 kcals. [PubMed - indexed for MEDLINE]
You are aware of course that he said 300 cal not 300kcal. 300 kcal is 300,000 calories. If he was burning 300kcal it would be equivalent to a small exposion. By that same bit of the metric system, 48kcal is an enourmous amount of energy. Units, my friend, check your units.
It is even possible to lose 300 cal during a sauna session.
If the everage body temperature change was 1 degree celsius then we can assume that the average temperature of the water being lost also rose 1 degree celsius. By this a person would lose calories by heat as they lost water, however given that it takes 1 cal to raise the temperature of one gram of water by 1 degree celsius, and since one gram of water equals one milliliter of water, a person would have to lose .3 liters of water in 25-30 minutes. The average person losses 2-4 liters of water during excersise. Which means in hald an hour they lose roughly 1-2 liters. In a sauna you generally sweat somewhat less than when excersising. Thus it is possible to lose 300 cal during one sauna session.
Not quite. What we typically refer to as a "Calorie" is actually, in scientific terms, 1000 calories - a calorie being defined as the energy required to heat one gram of water one degree celcius. Hence many nutritionists more acurately refer to Calories as kcals. It is a very confusing nomencalture that we, for some reason, continue to use.
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