Ever wondered if sitting in a sauna can help you shed those extra pounds? You’re not alone. Many people believe that sweating it out can lead to significant calorie burn. But is this really true, or just a myth? Let’s uncover the facts and clear up the confusion.
Does the sauna burn calories?
Is this really true, or just a myth? Let’s uncover the facts and clear up the confusion.
Yes, sauna sessions can help burn calories. A 2019 study found that during four 10-minute sauna sessions, participants’ heart rates and energy expenditure significantly increased. On average, participants burned between 73.04 kcal in the first session and 131.40 kcal in the fourth session. This indicates that sauna use can contribute to calorie burning, although the primary weight loss observed was due to fluid loss rather than fat reduction.
How many calories does a sauna burn?
A study found that four 10-minute sauna sessions with breaks in between can burn a total of 413 calories. The calorie burn increased progressively from 73 to 131 calories per session. While saunas are effective for short-term calorie burning, they also significantly raise heart rate and blood pressure, indicating substantial physical stress.
Factors Affecting Calorie Burn
Several factors influence calorie burn in a sauna: age, gender, sauna type (like infrared), body weight, and session duration. Metabolism slows with age, reducing calorie burn, while men tend to burn more due to higher muscle mass. Heavier individuals expend more energy due to their greater mass. Longer sauna sessions enhance detoxification and calorie burning.
Age
As you age, your body burns fewer calories. Metabolism peaks earlier and slows down later in life than previously thought. For instance, children and teenagers burn more calories relative to their body size compared to adults. However, around age 60, calorie burning starts to decline, even if you’re active, according to Harvard. Therefore, an aged person using the sauna will burn fewer calories than a younger person who uses the sauna.
Gender
According to the U.S. Department of Agriculture, gender significantly influences how calories are burned. Men tend to burn more calories at rest than women due to higher metabolic rates resulting from greater muscle mass. Therefore, men typically burn more calories in a sauna compared to women.
Type of sauna
The infrared sauna burns the highest amount of calories compared to traditional and any other type of sauna. This is because an infrared sauna uses infrared light to penetrate the skin, heating the body directly rather than simply warming the air around it. This deep heating effect raises the body’s core temperature and promotes sweating, which requires energy and burns calories.
Your body weight
Heavier people require more energy to move because their bodies have more mass. This results in burning more calories during activities like sports, exercise, or even sitting in a sauna, compared to lighter individuals performing the same tasks.
The duration and frequency of sauna use
The amount of time spent in a sauna directly impacts its health benefits. Longer sessions generally result in greater detoxification and calorie burning. It’s important not to exceed safe limits; listen to your body and exit the sauna if you feel uncomfortable.
What burns more calories, sauna or cardio?
Cardio-based workouts burn more calories than using a sauna, which primarily causes water weight loss. To enhance the sauna’s effect on weight loss, exercise before using the sauna. Alternatively, you can do moderate stretching in the sauna and focus on improving your diet.
Conclusion
In conclusion, using a sauna can indeed burn calories, with studies showing that short sessions can contribute to calorie expenditure through increased heart rates and sweating. However, most of the weight lost is from fluids, not fat. Factors like age, gender, sauna type, body weight, and duration influence calorie burn. While saunas offer benefits, they should complement—not replace—regular exercise and a balanced diet for effective weight management.
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