Sauna suits have gained popularity as workout garments designed to trap heat and increase perspiration during exercise. Marketed as a way to boost workout intensity and promote weight loss, these suits are often made of neoprene, similar to wetsuits, and can be worn alone or under clothing.
The Science Behind Sauna Suits
The underlying theory is that the increased sweat production stimulated by sauna suits mirrors the health benefits of traditional saunas. However, it's important to examine what existing research says about the efficacy and safety of sauna suits.
How Sauna Suits Work
Sauna suits work by trapping heat around the body, leading to increased sweat production compared to exercising in regular workout gear. Proponents suggest that this increased sweat production intensifies the workout without requiring additional effort, potentially leading to improved fitness levels and weight loss.
Research on the Benefits of Sauna Suits
While research on sauna suits is limited, some studies have explored their effects on physiological strain and fitness results. One study confirmed that wearing a sauna suit during exercise increases physiological strain and sweat loss but did not conclude whether this translates to improved athletic performance.
Another study compared fitness results between participants who exercised with sauna suits and those who exercised without them. The sauna suit group showed an 11.7% improvement in VO2 max (the amount of oxygen the body uses during maximal exercise) compared to a 7.3% improvement in the exercise-only group. The sauna suit group also experienced a greater reduction in body weight (2.6% vs. 0.9%) and body fat (13.8% vs. 8.3%).
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ACE-Sponsored Research on Sauna Suits
The American Council on Exercise (ACE) sponsored research on the performance benefits of training with a sauna suit. One study found that short-term training in a sauna suit improved heat acclimation and endurance training.
In another ACE-sponsored study, 45 overweight or obese participants were divided into three groups: a sauna suit group, an exercise alone group, and a control group. The first two groups performed similar exercise programs, with the sauna suit group wearing the suit during workouts.
The results showed that both the sauna suit and exercise alone groups experienced significant improvements in systolic and diastolic blood pressure and total cholesterol compared to the control group. Notably, the sauna suit group had an 11.7% improvement in VO2max, while the exercise alone group had a 7.3% improvement. The sauna suit group also saw a 2.6% reduction in body weight compared to a 0.9% reduction in the exercise alone group.
Additionally, the sauna suit group experienced enhanced benefits in fasting blood glucose, resting metabolic rate, and fat oxidation compared to the exercise alone group.
Potential Benefits of Sauna Suits
Based on the available research, sauna suits may offer several potential benefits:
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- Improved VO2max: Sauna suits may be an effective method for improving VO2max, which is an indicator of cardiovascular endurance.
- Enhanced Heat Acclimation: Short-term training in a sauna suit can improve heat acclimation.
- Weight Loss: Some studies suggest that sauna suits can contribute to weight loss.
- Improved Metabolic Health: Sauna suits may lead to improvements in blood glucose, resting metabolic rate, and fat oxidation.
- Increased Energy Expenditure: Wearing a sauna suit during high-intensity interval exercise can elicit greater energy expenditure.
Risks and Considerations
While sauna suits may offer benefits, it's crucial to be aware of the potential risks:
- Heat-Related Illness: Any activity that raises body temperature or causes excessive sweating can lead to heat-related illness, such as heat exhaustion or heatstroke.
- Dehydration: Using a sauna suit without properly replacing lost fluids can result in dehydration.
- Exacerbation of Existing Conditions: Individuals with diabetes have a reduced thermal capacity and should exercise caution when using sauna suits.
- Misconceptions about Detoxification: Sweating primarily cools the body and is not a primary mechanism for detoxification, which is primarily handled by the kidneys and liver.
Safety Precautions
- Consult a Doctor: Talk to a doctor before adding a sauna suit to a fitness regimen, especially if there are underlying health conditions.
- Use Under Supervision: Use sauna suits under the guidance of a fitness professional or medical doctor.
- Stay Hydrated: Drink plenty of fluids to replace those lost through sweating.
- Avoid Overuse: Limit the use of sauna suits to defined time periods and avoid wearing them in saunas.
- Monitor for Symptoms: Be aware of the symptoms of heat-related illness and discontinue use if they occur.
Sauna Suits vs. Traditional Saunas
Sauna suits take their name from traditional saunas, which use heat to raise core body temperature. While some proponents suggest that saunas offer similar effects to exercise, there is limited research to support this idea. However, some studies have shown that regular sauna use can lower blood pressure and improve symptoms of congestive heart failure and chronic pain.
Currently, there is no research on whether sauna suits offer similar health benefits to traditional saunas. Experts recommend using both sauna suits and saunas for short periods and drinking plenty of fluids.
Sauna Suits and Rapid Weight Loss
Sauna suits have been used by athletes in combat sports to quickly make weight. The suits trap heat, increase sweating, and can shift the scale in a single session. However, most of the weight lost during sauna suit workouts is sweat and comes back when you rehydrate.
The Bottom Line
Sauna suits can increase sweat production and may offer some benefits for weight loss, cardiovascular fitness, and heat acclimation. However, they also carry risks, such as heat-related illness and dehydration. It's essential to use sauna suits safely and under the guidance of a healthcare professional. They should not be considered a substitute for a healthy diet and regular exercise.
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Additional Research Findings
A study published in the Journal of Strength and Conditioning Research examined the effects of high-intensity interval exercise while wearing a sauna suit. The study found that energy expenditure during and after exercise was significantly higher with a sauna suit than without one. Fat oxidation was also significantly increased for 60 minutes after high-intensity interval exercise with a sauna suit.
Another study investigated the effects of wearing an upper-body sauna suit during exercise in temperate conditions. The study found that wearing the sauna suit increased core temperature and sweat rate, similar to exercising in hot conditions.
The Dangers of Rapid Weight Loss Techniques
It's important to note that rapid weight loss techniques, including the use of sauna suits, can have negative effects on thermal regulation, cardiovascular function, renal function, hydration, electrolyte balance, muscle strength, muscle endurance, and body composition. These negative effects can lead to potentially fatal conditions, such as hyperthermia, dehydration, myoglobinuria, and rhabdomyolysis.
In 1997, three collegiate wrestlers died while using rapid weight loss techniques, including exercising in hot environments while wearing sauna suits and limiting food and water intake. In response to these deaths, the National Collegiate Athletic Association (NCAA) revised their guidelines governing weigh-in procedures and weight loss practices, including a ban on sauna suits.