Tag Archives: Hydration

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Benefits of Sauna After a Workout

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After a Hard Workout, You Should Use the Sauna for a Number of Health Benefits

Many of you who have been to a gym before know what sauna rooms are all about, but just to make the point clear before we jump into the benefits of sauna after a workout, a sauna is a small room, specifically designed to heat up to high temperatures; the humidity level, however, is controlled. The room itself is made up of aromatic wood that releases a pleasing scent as it heats up. Today, you will find two distinct types of saunas; wet and dry. The wet saunas are more commonly known as steam rooms, where the temperatures are lower than a dry sauna. For dry saunas, the temperatures are much higher; up to 250 degrees Fahrenheit. It keeps the ambient moisture down so that the skin does not burn.

Now that we have taken a quick look at what saunas are, let’s venture on to the benefits of sauna once you have finished your workout. The most obvious benefits from using the sauna after your workout come from the heat source, your skin; the largest organ in your body. It is affected most from this heat. It causes the blood vessels to dilate and increase the demand of blood to the skin. When the volume of blood vessels and the blood increases, your body’s blood pressure drops, causing your heart to beat faster and more efficiently. This is one of the best benefits for after a workout. You’re getting a mild cardio vascular exercise, similar to walking, simply by sitting inside the room.

Ever heard of sauna being able to detoxify your body?

Well, it’s true. Let me explain how the detoxification works. As our body temperature increases, so does its ability to kill bacteria, fungi, parasites and viruses. Heating the body several degrees causes greatly increased circulation as the body attempts to maintain its spatial temperature. This helps to dislodge toxins, especially from harder to reach areas, such as teeth, bones and sinuses.

During and after a workout, we tend to sweat a lot. Well, the heat in the sauna room works similarly. As the heat makes our body begin to sweat profusely, our body eliminates toxins, which might be present, and this process can help stimulate proper organ function. Muscles start to relax, free of tension and stress, specifically the ones you worked on during your workout, once the blood flow increases and the distribution of oxygen occurs. Also, this means you can significantly reduce the chance of getting cramps in your muscles. These were some of the physiological benefits; now let’s move on to the more physical benefits of sauna.

Saunas have been long used for therapeutic reasons, as it relaxes and de-stresses you. With today’s world full of long days, stressful workplaces, and unbelievable workloads, it wouldn’t be so bad to reap the benefits of sauna. But besides these rejuvenating experiences, taking a sauna on a regular basis helps other physical aspects of our body.

These health benefits of sauna are:

When you are on a weight loss program, enjoying the sauna will help you lose weight. As we sweat, while in the sauna, we can drop some of the pounds as water weight. Just remember to re-hydrate and replenish your fluids after you leave the sauna.

Saunas are an important part of skin treatment. As our skin gets clogged due to acne, blackheads and pimples, the heat unclogs the pores and sweats out the toxins. Sitting in the sauna after a workout can help eliminate some of the dead skin cells and expose new layers of skin. You will have a younger looking skin in no time!

Sauna usage helps burn fat deposits. It gets removed from the body and helps make room for newly formed muscle cells. By increasing the body’s metabolic process, you burn more calories, including the ones when you worked out.

Of course, there is a wrong method or approach to use the sauna and then there’s the correct method. In order to reap the benefits, you should know exactly how a sauna should be used. Here are the steps;

You need to drink at least 30 to 32 ounces of water before you enter the sauna room. This way, you won’t get dehydrated once inside. Stay in the sauna for about 15 minutes, maximum 20 minutes. Anything more than that amount of time is inadvisable. Wrap a towel around your body and sit comfortably. Breathe normally and try to relax. There are times when people may become too anxious or hyperventilate once inside. If you experience any of these things, leave the sauna room immediately. After your session is over, dry yourself thoroughly and drink about 3 cups of water. Stretch your muscles a little bit and rest for a short while and try to cool down. Only use the sauna three or four times a week.

Remember to never consume alcohol or drugs prior to or while you are in the sauna room. And remember, to always consult your doctor before you begin any regular workout or exercise program and if you’re healthy enough to enjoy the sauna.


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Top 10 Tips for Summer Fitness

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For me, July marks the beginning of summer and has always been my favorite time of the year to light a fire under and put some sizzle back into my own workouts. First of all, life seems to slow down a bit and that gives me the opportunity to spend more time on my own fitness regime. There’s also something about these extra hot summers in the tropics that makes me want to go that extra mile in the gym; just seeing all those beautiful bodies out there running on the beach, showing it off at pool parties. It seems to inspire me to get with the program and work on my own 50 something body to make it all it can be!It’s never too late to shed that flab, put on muscle and make the fitness lifestyle work for you. Here are a few of my top summer fitness tips. Adopt just one or two of these little gems if you aren’t already doing them and you’ll see and feel a difference in your body before fall; I guarantee it!

  1. Stretching is a major component of overall fitness. Stretch vigorously and for several      minutes before doing any cardio routine like cycling, running and swimming. For weight training, stretch lightly before working out, and more between sets and after your workout.
  2. A cocktail or glass of wine are a delight around the pool or cabana, but overdoing it can  pack on the pounds, deplete your energy & prove fatal to your workouts. Moderation is key!
  3. Modalities like hydro-therapy, massage, and acupuncture, etc. can aid your fitness lifestyle by relieving pain, speeding recovery and adding to your overall well being.
  4. A professional massage can relax sore tight muscles, lower blood pressure, increase circulation &  help moisturize your skin. It is also an effective treatment for reducing stress, pain & muscle tension.
  5. Carry a clean towel with you to the gym and a few anti-bacterial wipes so that you can keep  equipment clean for yourself and others. Working up a good sweat is healthy and sexy, but sweaty dirty equipment is a health hazard. Summer colds are just awful and if you have one, take a time-out at the gym!
  6. Stay hydrated throughout the day and during your work-outs. Chug water regularly and don’t wait until  you are thirsty. Sports drinks for the most part contain too much sugar. Good old H2O is tops! Warmer weather is better for joints and muscles while exercising, just don’t overdo it, use sunscreen and replenish fluids by drinking plenty of water.
  7. Beginning at age 25 most people begin to lose about a half a pound of muscle per year. Regular and  progressive weight training helps maintain and build lean muscle. You CAN turn back time like Cher!
  8. To jump start your fat-burning, try 20 minutes of cardio, i.e. treadmill, elliptical on an empty stomach first  thing in the morning, but make sure to eat breakfast soon after & always before your major workout.
  9. Good nutrition, weight training (free weights and machines) and cardio-vascular training (running,  swimming, cycling) are the three elements of any sound program. You need to have all of these to succeed so get outdoors! Kayaking is a great way to work out your back, those arms and shoulders.
  10. Consistency and regularity at the gym adds up to success at achieving your goals. Even if your workout isn’t stellar, it’s still better to do something than nothing at all.

Use your downtime this summer to get an extra pump in the gym! For more tips on staying FIT and TRIM, contact Personal Trainer, Filip Mroz at pumpnincgym.com. Remember, before trying any new supplement for weight loss or starting body building exercises; make sure you check with your physician before starting a new exercise program. Enjoy your summer and be well!


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