Written by: Kai Samiere Sports Nutrition and Wellness Coach
We are thrilled to announce that our 323 Octavia studio has a Clearlight Infrared Sauna. See how we can help you reach your full potential!
For over 2000 years, traditional Finnish Saunas have been used for their many therapeutic effects and physiological benefits. These steam-filled saunas provide that great sweat sensation, leaving you feeling like a new person.
However, for some, the humid air and sometimes extreme temperatures can get unbearable and hard to truly relax in. This is where the alternative, infrared saunas, come into play.
What is an Infrared Sauna?
Infrared saunas use electromagnetic emissions (energy) from infrared lighting. The body can safely absorb these rays, allowing it to be heated from within, as opposed to using convection to heat the air like traditional saunas. This feature mimics the experience you get from a traditional sauna, just at more bearable temperatures (120/140F vs. 180/200F).
Typical infrared saunas utilize either Ceramic Heaters, producing near-infrared light, or Carbon heaters, producing far infrared light. Each produces different effects within the body.
Near-infrared - Is deep penetrating, due to its shorter, stronger wavelength. By reaching the subcutaneous fat, it is able to heat the body from within. Studies have shown that low-level laser therapy (same lighting as near-infrared) can reduce pain, stimulate collagen synthesis, promote wound healing, and improve cellular health/function by stimulating ATP (energy) production.
Far infrared - Produces longer infrared waves that penetrate deeper than near infrared. Allowing it to reach organs and surrounding soft tissues, freeing toxins and chemicals trapped within. This effect is similar to when we lay in the sun (minus the sunburn!) and produces that great sweat sensation.
At Custom Fit, we have a Clearlight True Wave™ Full Spectrum heater that uses a combination Carbon/Ceramic heater. This full-spectrum heater provides benefits from each end of the spectrum!
5 Benefits of Full-Spectrum Infrared Saunas
1. Assists in Weight Loss Goals
On top of all the benefits mentioned below, the infrared sauna can help with your weight loss goals. By stimulating various organ systems, the body is put under greater metabolic demand and burns calories while doing so. Calories burned in the sauna are minimal, however, there is a long-term effect on sedentary calories burned.
One study showed that regular use of a Clearlight sauna (about 45 min. 3 times a week) resulted in an overall 4% loss of body fat over a 16-week period. In a second phase, 8-week study, participants lost 0.5% of body fat per week by partaking in a total of 5, 30-minute sessions. This is because of the increased growth hormone in the blood, which triggers an increase in serum glucose levels. While weight loss and fat burning are evident results, more research can be gathered on the exact mechanisms of this response.
2. Enhanced Cardiovascular Function
The big link between heart health and infrared saunas is the effect it has on your circulatory system. The response your body experiences (increased heart rate, vasodilation, decreased blood pressure, and sweating) is due to thermoregulatory homeostasis - your body working to maintain a consistent core temperature. This effect on the body is comparable to a light workout. Meaning it may be beneficial to more sedentary people and those with very mild heart conditions. Of course, always check with your doctor before using any kind of sauna.
Infrared sauna users also experienced increased levels of nitric oxide in their blood. Nitric oxide is a naturally produced gas that causes blood vessels to vasodilate (open) and increases blood flow throughout the body. By consistently raising Nitric oxide, the body adapts to experiencing greater cardiovascular demands. (source)
3. Improved Muscular Recovery
More and more athletes utilize infrared saunas because of the effect it has on soreness and recovery after training. A study showed that after a maximal endurance training session, participants who spent 30 minutes in an infrared sauna post-training saw improved neuromuscular recovery compared to those who did not use the sauna.
This tells us that using the sauna post-exercise can lead to less exercise-induced soreness, greater nutrient delivery to tissues, and improved recovery. By including water or an electrolyte beverage with some post-workout fuel, you can take advantage of the many metabolic changes that occur while sauna bathing. This is a great way to enhance recovery and performance.
4. Reduced Stress and Inflammation
Another effect seen among infrared sauna users was an improved mood score and an overall decrease in serum cortisol levels. Cortisol, better known as the “stress hormone”, is a naturally occurring hormone that is beneficial in many ways. It acts on inflammation, regulates metabolism, and mobilizes blood sugars for that “fight or flight” response.
Though cortisol is not entirely bad for us, when blood levels get too high, it can have a harmful effect on our health. Whether it’s acute or short-term stress, chronic stress from work, or life-threatening traumatic stress; cortisol can be raised in all of these instances. With regular sauna use, cortisol is lowered as the body adapts to this certain form of stress (heat). This allows your body to better regulate its cortisol responses throughout the day to various stressors.
5. Detoxification Effect
There is a lot of noise around saunas and detoxification. As you have likely heard, saunas are great for “sweating out the bad stuff” after a night out. Unfortunately, that’s not entirely the case. While the body does detoxify when exposed to heat and sweating, there are some limitations regarding alcohol and toxins. Here are some takeaways from the research:
Alcohol is shuttled through the bloodstream almost immediately after consumption. A majority is metabolized in the liver, with only 10% of alcohol being eliminated through sweat, breath, and urine. Therefore, we cannot rely on saunas for more than a minimal effect on alcohol detoxification, if anything. Plus, by the time you make it in for an appointment, we would hope the alcohol would have already left your system.
Regarding toxins, there are varying amounts that we are exposed to and it can be hard to truly measure or test their levels. However, the resilient human body defends against toxins in many ways, such as: production of anti-oxidant enzymes, detoxification in the liver, filtration through the kidneys and excretion via urine, and sweat. In many ways, the infrared sauna targets these functions to help the body flush its system:
Increased energy metabolism: Photobiomodulation (the scientific name for low-level laser therapy or near-infrared treatment) causes increased uptake of cytochrome c oxidase. This enzyme increases energy metabolism in neurons previously inactivated by toxins.
Helps to excrete BPA: A big contaminant that is nearly unavoidable in today’s society is BPA. This chemical is in many products but is found mainly in plastics and canned food. One study found that induced sweating from an infrared sauna is a useful tool to increase BPA excretion from the body.
Increases filtration of waste: By increasing internal temperatures, the body mobilizes fluids and blood at a greater rate. When blood enters the kidneys, excess waste (toxins, salts, minerals, etc.) is filtered through millions of nephrons and excreted in urine, while the essential metabolites are returned to the bloodstream.
Considerations
Infrared saunas are considered safe for the public and have been extensively studied.
Here are a few things to keep in mind when sauna bathing:
Drink plenty of water. This will not only prevent dehydration, but ensure tissues are hydrated and less susceptible to cramping. After a workout you are likely in need of water so be sure to bring some fluids!
Avoid drinking alcohol prior. We would hope you aren’t crushing drinks while working out or prior to paying us a visit. Alcohol already dehydrates your body so make sure you are replenished before stopping by!
Pay attention to your body. It's best to start off with short sessions, then work your way up. If you feel light headed or dizzy, stop right away and take a breather. Especially after an intense workout, keep sessions short so you don't overwork the body.
Those who are, or experience the following should consult with their doctor or physician before using a sauna:
Pregnant
Nerve or motor function issues
Low blood pressure
Taking diuretics or medications that lower blood pressure
Kidney disease
Adolescents and Elderly
Compromised immunity
Unhealed wounds
Cardiovascular issues
Bottom Line:
Infrared saunas impose many great physiological benefits to the body. Our Clearlight Infrared Sauna uses a combination of near and far-infrared lighting. This feature allows for maximal theraputic effects while bathing. You can expect: enhanced weight loss and post-workout recovery, improved cardiovascular function, reduced stress and inflammation, as well as a great sweat from deep within.
Capitalizing on these metabolic changes in a few 20-30 minute sessions - after a workout, long day at work, or simply to ease your mind - you can immediately feel your body coming back to life.
In combination with a consistent training routine, cold plunge, a free consult with a registered dietitian or nutritionist, or simply a goal in mind, find out how you can get the most out of your time with Custom Fit.