Stepped out of the sauna all wet and refreshed and maybe wondering if the high temp of that sauna session helped with the fitness goals? "How many calories burn in 30 min sauna?" is commonly asked by health buffs to get the most from their wellness routine. At first glance, the concept seems legit; you sweat a ton, your heart is racing higher than normal and it feels like you've worked out. Saunas have been around for thousands of years and are deeply rooted in Finnish culture, plus they provide therapeutic effects for detoxifying and improving circulation, reducing stress etc. But does that really equate to significant calorie loss? The following article investigates the scientific basis surrounding sauna use and what actually happens to your body while spending 30 minutes in the steam room. You will learn about the physiological mechanisms that affect calorie burning in a sauna and how sauna use compares to exercise and a complete wellness and weight-loss strategy.
Understanding how heat affects our bodies to help us burn calories
To answer the question of how many calories you can burn in a sauna, you need to first understand the body's response to extreme hot temperatures. As you walk into a sauna that ranges in temperature from 150 degrees Fahrenheit to 195 degrees Fahrenheit (65 degrees Celsius to 90 degrees Celsius), your body's thermoregulatory system opens up quickly. Your core temperature elevates; then, as your body senses the Core Temperature Increase, so do the blood vessels in your Body (called Vasodilatation), and as the Blood Vessels Expand, so do the blood vessels on the skin making it easy for your Body to Cool Down.The increase in cardiovascular activity results in an increase of your heart rate by up to 30% or more, which is similar to a mild to moderate level of physical activity. The main way the sauna cools you down is through sweating; as your sweat evaporates from the surface of your skin, heat is lost and energy is expended.
Energy expended in the form of calories is affected by your body's basal metabolic rate (BMR). Your BMR represents how many calories you expend while doing nothing. A study showed that in a sauna setting, your BMR may rise about 20-30%. The average BMR is approximately 1,500-1,800 calories per day. Therefore, if an individual with a BMR burns an additional 1.5 to 2.5 calories per minute, then he or she will burn between 45 and 75 calories during a full 30-minute sauna session, depending on how much he/she sweats and the characteristics of the sauna setting. The amount of energy burned during a sauna session will vary greatly because of factors such as body composition, age, gender, and how well an individual adjusts to heat.
The type of calories burned during a sauna session is primarily through the body's metabolic process to maintain a homeostatic state, not by using muscle. In contrast to exercise, which requires muscles to contract and move, calories burned while in a sauna are passive. The majority of weight lost during a sauna session is from the loss of water through sweating, which will be quickly regained when rehydrating. Therefore, while there is an increased caloric expenditure, it is minimal compared to the caloric expenditure associated with performing intentional physical activity.
Exercise: A Critical Comparison
To compare the caloric burning effect of a sauna session with that of exercise, think about how many calories you would burn while performing a traditional exercise. National averages indicate that a 30-minute moderate intensity bike ride or brisk walk will burn approximately 200 to 300 calories (assuming an average size person), while a 30-minute high-intensity sport such as running or swimming burns closer to 400 calories or more. As a result, the minimal caloric burning effect of the sauna (45-75 calories) is extremely low in comparison to these other methods of burning calories. Therefore, using a sauna cannot be considered an alternative to exercise, as far as calorie burning and fat loss are concerned.
The manner in which exercise burns calories is through dynamic full body movement that engages numerous muscle groups, results in sustained elevated heart rates and improves cardiovascular condition. Exercise also creates what is termed excess post-exercise oxygen consumption (EPOC), or "afterburn", which is when the metabolism continues at an elevated level for several hours after exercise, working to return the body to its resting state. In contrast, a sauna session does not create a significant EPOC. The elevated heart rate experienced during a sauna session is due to a physiological response to the heat. When exiting a sauna, the elevated heart rate returns to a normal resting state quite quickly after exiting the sauna.
Although they do not replace traditional forms of exercise, saunas can augment any exercise program. Many athletes utilize a sauna for recovery from exercise. The heat produced by the sauna allows muscular relaxation, decreased muscle soreness and increased flexibility. Some scientific studies suggest that using the sauna regularly could support the health of the cardiovascular system, similar to the cardiovascular health benefits achieved through utilising moderate intensities of exercise, by enhancing mesenchymal and endothelial function, and decreasing arterial pressure. Nevertheless, the benefits of saunas as stated above are based on long-term adaptation rather than burning calories acutely.When we think about weight management, the use of sauna as a recovery tool allows people to have more success with their workouts - thus allowing them to be more consistent with their exercise routine and workout intensity; therefore, saunas should not be viewed solely as an avenue for burning off calories.
Individual factors will have a significant influence on the number of calories burned while using a sauna. For example: Body composition is one but others are as follows: Age/Sex - Younger individuals generally burn slightly more calories than older individuals; Men typically burn more calories than women due to greater amounts of average amounts of muscle mass; Acclimatization to heat will influence the metabolic response to using sauna by causing the body to become better able to cool itself over time.
Another variable that will affect individual caloric expenditure will be the type and ambient conditions of the sauna itself. A traditional, dry sauna will cause a different physiological effect, an Infrared and a steam room (where high humidity exists) will create slightly different physiological responses. An infrared sauna will penetrate deeper into the body because it uses radiant heat rather than the heat of the air.Some proponents present a more substantial rise of body temperature and an increase in the cardiovascular system's workload as evidence that sauna usage is highly associated with burning more calories; however, more extensive studies comparing saunas to other forms of exercise show very little difference in calorie burn per unit and for the overall daily energy balance. Evidence suggests that the primary health benefits of regular sauna use may include a significant reduction in the risk of cardiovascular disease. There is a growing body of epidemiological data, particularly from Finland, that support this conclusion. Individuals who frequently take saunas appear to have substantially lower rates of fatal cardiovascular events, hypertension, and strokes than those who do not regularly take saunas. The application of heat to the body provides an opportunity for the cardiovascular system to adapt through improved vascular function, increased cardiovascular conditioning, and improved heart rate variability.
In addition to cardiovascular health, saunas provide an opportunity to promote mental well-being and detoxification. The intense heat associated with sauna use promotes relaxation and helps reduce levels of the stress hormone (cortisol), which assists with better sleep. The sweating associated with sauna use allows for the removal of small amounts of some heavy metals (lead, mercury, and cadmium) and chemicals (BPA), although the major organs of detoxification are the liver and kidneys. Those who suffer from muscle or joint pain, including people with arthritis or fibromyalgia, may find the benefits of sauna use to offer substantial relief from their symptoms.
Therefore, although saunas are not a weight-loss tool, they are an excellent addition to a complete approach to health.Sauna treatment can help recover, reduce stress and optimise life-long cardiovascular health, which will have an indirectly positive effect on weight control via the enhancement of the overall quality of sleep, the amount of time adhering to exercise, and the overall satisfaction of life, etc. Additionally, the psychological lift from a sauna and the sense of accomplishment from using one may help create a habit of healthful living.
Recommendations for Using a Sauna
When using a sauna for general wellness, it's important to use it correctly as well as realistically. To start with, have appropriate expectations- do not rely on a sauna for fat or weight loss: the small number of calories burnt while in a sauna will not create a deficit on your energy balance sheet. Instead, use it as a recovery and relaxation tool. A typical recommendation is for a sauna session of 15 to 20 minutes, and up to 30 minutes if you are an experienced and well-hydrated user.
Hydration is critical; as you sweat in the sauna, you will lose a large amount of fluid, so ensure that you consume enough fluids before, during (if possible), and after your sauna session. You should also avoid alcohol consumption before using a sauna, as this can increase the likelihood of dehydratation and also increase the risk of hypotension (low blood pressure) and arrhythmias (irregular heartbeat). Listen to your body; if you feel dizzy, nauseated or uncomfy, exit the sauna immediately. Some medical conditions, such as uncontrolled hypertension, pregnancy and heart disease contraindicate sauna use; therefore, discussing any health issues with a physician is imperative.
In short, although the act of using a sauna does burn a small amount of calories (approximately 45-75), the calories burned result from the energy expended to maintain a low temperature within the body- not the same as working out. The health benefits of a sauna go above and beyond simply burning calories to include improvements in cardiovascular health and muscle recovery, as well as reducing stress. Incorporating sauna sessions appropriately into your lifestyle as part of an overall balanced diet and active lifestyle will help you to take full advantage of the benefits of using the sauna.
