Changes in Heart Rate in the Sauna and Their Importance

Saunas are beloved by many for relaxation and health benefits, but to maximize these effects, understanding heart rate fluctuations is crucial. In the sauna, as body temperature rises, so does heart rate, which is key to achieving the feeling of being “refreshed.” In this environment, where heart rate fluctuates more than usual, managing it within an appropriate range supports a healthy sauna experience.

Specifically, heart rate can rise to about twice the normal rate or approximately 70% of the maximum heart rate. These changes are comparable to moderate exercise intensity and are noted as a safe and effective way to use the sauna. However, since this varies by individual, it is advisable to know your resting heart rate and be able to predict its changes.

In the following content, we will explain in detail the basic knowledge and measures necessary to enjoy the sauna safely. Please ensure a safe and comfortable sauna life.

Heart Rate Fluctuations in the Sauna and Their Importance

Did you know that your heart rate fluctuates significantly when you enter a sauna? This phenomenon is due to the high-temperature environment unique to saunas affecting the body. In the sauna, body temperature rises, blood vessels dilate, and blood flow becomes more active, resulting in an increased heart rate. This change in heart rate is a very important indicator for enjoying the sauna safely and effectively.

Resting Heart Rate and Maximum Heart Rate

First, it’s important to understand “resting heart rate” and “maximum heart rate.” Resting heart rate is the basic pulse in a relaxed state and is an important vital sign in health management. On the other hand, maximum heart rate depends on age and fitness and is usually calculated as “220 – age.” For example, for a 30-year-old, it is said to be about 190 beats per minute.

What is the Appropriate Heart Rate in the Sauna?

Generally, the target heart rate in the sauna is about twice the normal rate or about 70% of the maximum heart rate. For example, if your usual rate is 60 beats per minute, up to 120 beats per minute is considered acceptable. However, this number is just a guideline, and adjustments based on your condition and experience are necessary.

Ideal Values from Actual Experience

Many people have found through trial and error that the optimal average value to achieve the “refreshed” feeling is around 130-150 bpm (beats per minute). If it gets too high, it may increase the burden on the body, so be cautious.

Safety Measures: Enjoying Without Overexertion

Understanding your daily health status is very important for safety. Using a smartwatch to monitor in real-time is also recommended. Since it varies depending on mood and physical condition, individual responses are required rather than a one-size-fits-all approach.

Effects of Combining with Cold Baths

After the sauna, entering a cold bath allows for rapid cooldown. The most important point to note in this process is the sudden change in blood pressure. In the cold bath, aim to calm your heart rate to around 80 bpm. This alternating hot and cold bathing is said to provide a refreshing and relaxing effect.

Summary: Benefits and Considerations of Making Sauna a Habit

Regular sauna use offers a wide range of health benefits beyond stress relief. However, it is not suitable for everyone, so it is essential to enjoy it while consulting your physical condition. Most importantly, do it within a sustainable range without overexertion. The attitude of “enjoying naturally without overdoing it” is the key to long-lasting success.

As has become clear, “find your own optimal pace!” This may be the first step toward creating truly meaningful experiences!

How Much Does Heart Rate Increase in the Sauna?

When you enter a sauna, your heart rate increases significantly compared to normal conditions. This is because the high-temperature environment stimulates the sympathetic nervous system, making the heart more active. Generally, it reaches the same level as during light exercise, and a safe range is considered to be an increase of about 30% to 50% from resting heart rate. For example, if your resting heart rate is 60, it may rise to 80-90. However, if it exceeds this range or if you experience discomfort, caution is necessary.

Who Should Be Cautious About Using the Sauna?

Particular caution is needed for the elderly and those with heart or circulatory system conditions. The high-temperature environment can cause sudden changes in blood pressure and heart rate, posing risks for these individuals. It is also safer to avoid it when feeling unwell or after drinking alcohol. Even healthy young people should use it without overexertion and consult their condition.

Is Cold Bathing After the Sauna Safe?

Cold bathing after the sauna is favored by some for the refreshing feeling it provides, but the sudden temperature change can amplify effects on blood pressure and pulse. Therefore, it is not recommended for the elderly or those with health concerns. If you do it, be cautious and keep it brief.

Can Heart Rate Be Managed with a Smartwatch?

Many of the latest smartwatches are now usable in the sauna. However, since waterproof performance varies by model, check carefully. Especially with Android-compatible products, there are many options, so choose one that suits your needs. Also, thoroughly research safety information in advance.

Summary

Using the sauna within an appropriate range can contribute to maintaining health.

• Ensure safety by managing based on your resting heart rate.
• Consult a doctor if you have risk factors such as certain conditions.
• Utilize technology tools like smartwatches to aid in health management.

Managing Heart Rate and Enjoying the Sauna Safely

Saunas are effective for relaxation and health promotion, but understanding and managing heart rate changes is important. The rise in body temperature due to the high-temperature environment activates blood flow, significantly increasing heart rate. It generally rises to about twice the normal rate or 70% of the maximum heart rate, which is said to be equivalent to moderate exercise intensity. Therefore, it is recommended to know your resting heart rate and maximum heart rate and set target values accordingly.

Appropriate Use Tailored to Individual Differences

In many cases, a heart rate of 130-150 bpm is considered ideal for achieving the “refreshed” feeling. However, this range is just a guideline, and there are individual differences. Therefore, it is important to understand your daily health status and enjoy the sauna safely and comfortably within your limits.

Effects of Combining with Cold Baths

After the sauna, cooling down in a cold bath can help avoid sudden blood pressure changes while providing a refreshing and relaxing effect. Ideally, calm your heart rate to around 80 bpm in this process. This allows for safe and effective alternating hot and cold bathing.

Conclusion: Enjoying Sauna Life at Your Own Pace

Regular sauna use can help relieve stress and promote health. However, it is crucial to continue without overexertion while consulting your physical condition. The attitude of “finding your own optimal pace” is the key to long-lasting success. Enjoy naturally without overdoing it.