Sauna vs Cardio: What Are The Benefits of Each?

Have you heard that using a sauna mimics doing cardio exercise? Want to learn the advantages and disadvantages of both and how to incorporate them to maximize health? We’ll guide you through the benefits of both and how incorporate them to maximize health benefits.

What is a cardio workout?

Cardio workouts, also known as aerobic exercise, come in many forms that can be easily done at home or in a gym setting. Common types include running, cycling, swimming, walking, jumping rope, and HIIT (High-Intensity Interval Training).

Engaging in cardio exercises offers numerous health benefits: they reduce the risk of cardiovascular diseases, lower blood pressure, improve VO2max (maximum oxygen consumption during exercise), and aid in weight loss. Overall, incorporating cardio into your routine significantly enhances both your health and fitness levels. 

What Are the Benefits of Cardio?

1. Improved cardiovascular health: Aerobic exercise significantly lowers cardiovascular disease risks, particularly in overweight or obese individuals, as shown in a study by Iowa State University. Cardio workouts also lower blood pressure, improve heart and lung function, and increase circulation.
2. Weight Management: Cardio exercise burns calories and increases metabolism which helps you lose or maintain weight.
3. Endurance and Stamina: Exercising stresses your muscles and cardiovascular system. If done regularly this will enhance endurance and stamina of both.
4. Improved Mood / Mental Health: Doing cardio releases endorphins, a natural mood enhancer. It also improves cognitive function and reduces the risk of cognitive decline.
5. Better Sleep: The physical exertion of cardio exercise coupled with the mental benefits can also improve sleep quality. You can couple your exercise with other known sleep improving strategies to get more benefits. For example, going for a outdoor morning run will help set your circadian rhythm to get a great night sleep.

What Are the Benefits of Sauna?

Sauna use increased body temperature, stresses the cardiovascular system, and increases heart rate, much like performing cardio exercises. Here is a list of benefits:

1. Cardiovascular Health: Mimics moderate cardiovascular exercise by increasing heart rate and improving circulation.
   Can lower blood pressure over time. May reduce the risk of heart disease when used regularly.
2. Detoxification: Promotes sweating, which helps to eliminate toxins from the body.
   Supports kidney function by reducing the burden of filtering toxins through urine.
3. Muscle Recovery: Relaxes muscles and increases blood flow which aids in muscle recovery.
   Mental Health: Decreases cortisol levels.Decreased cortisol levels improves mood and mental health.
4. Skin Health: Icreased blood flow to the ski improces skin elasticity and appearace. Sweating helps clear pores and clean the skin.
5. Immune System Support: Regular sauna use increases circulation and white blood cell count which can aide the immune system.

How to incorporate both?

Sauna and cardio both carry great benefits, and neither is better than the other. It is best to use both. There are a few ways to do this effectively. 

Sauna after cardio: Hopping in the sauna after cardio is an awesome way to improve on the benefits from both. The cardio exercise will stress your cardiovascular system and raise your body temperature. Your muscles might be too tired to keep going, but you could hop in the sauna for a few minutes and stretch. This will continue to stress your cardiovascular system, pushing it even further and getting a better ‘workout.’ The sauna will also help reduce muscle soreness and lower cortisol.

Sauna before bed: If you’re a runner, you might try to incorporate sauna into your nightly routine. This will lead to better sleep and recovery. It will also stress your cardiovascular system and you might find your cardio improve!

While injured or during de-load training periods: If you’re injured or lowering your training levels to give your muscles a break, using a sauna is a great way to continue to stress your cardiovascular system. You might notice losing less of your abilities while nursing an injury, or it might be easier to come back to the same level of performance after a de-load period. 

Conclusion

In conclusion, both sauna sessions and cardio workouts offer distinct health benefits. Both of them stress the cardiovascular system, increase body temperature, and induce sweating, so they carry many of the same benefits. Cardio workouts stress your muscles and can help build strength, while the sauna relaxes muscles and helps with recovery. It’s best to use both in a complimentary manner to get the most health benefits!