Sauna suits have evolved significantly since their early iterations in the 1980s and 90s. Originally known for causing heat exhaustion among celebrities who wore them under their workout clothes, today's sauna suits are designed to be safer and more effective. These suits, often made of neoprene, function similarly to wetsuits, trapping body heat and increasing perspiration during exercise. This article explores the effectiveness of sauna suits for weight loss and athletic performance, examining scientific research and practical considerations.
The Science Behind Sauna Suits
Sauna suits are workout garments designed to retain heat, often made of neoprene. They can be full-body suits or separates for the upper or lower body. The core idea is that by trapping heat, these suits increase sweat production, potentially leading to greater workout intensity and weight loss. However, it's crucial to differentiate between temporary water weight loss and actual fat loss.
Increased Physiological Strain and Sweat Loss
Research indicates that exercising in a sauna suit increases physiological strain and sweat losses. A 2018 study confirmed that wearing a sauna suit during exercise does increase physiological strain and leads to higher sweat loss. However, it's important to note that the study did not definitively conclude whether this increased strain translates to improved athletic performance.
Impact on VO2 Max and Body Composition
Another study compared fitness results between participants who exercised with sauna suits and those who did not. The sauna suit group showed an 11.7% improvement in VO2 max (the amount of oxygen the body uses during intense exercise), compared to a 7.3% improvement in the exercise-only group. The sauna suit group also experienced an average 2.6% reduction in body weight and a 13.8% decrease in body fat, while the exercise-only group averaged a 0.9% reduction in body weight and an 8.3% decrease in body fat.
Heat Acclimation and Endurance Performance
A study sponsored by the American Council on Exercise (ACE) investigated the impact of sauna suits on heat acclimation and endurance performance. The athletes who took part in this study saw a 3% increase in their speed after only two weeks of training in the sauna suit. The primary finding of this study is that short-term training in a sauna suit improves heat acclimation and endurance performance.
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How Sauna Suits Work
Sauna suits work by trapping body heat, which increases perspiration. The more perspiration, the less water retention. By revving up the metabolism, short-term exertion in a sauna suit hones in on that fat-burning zone. The suit is meant to be worn during physical workouts to boost internal temperature and induce sweating to improve circulation.
Thermogenic Effect
A sauna suit traps your body heat, creating a thermogenic environment. This cooling process itself requires energy, leading to a direct increase in caloric expenditure. Training in a heated environment increases the perceived and actual workout intensity.
Heat Shock Proteins
When exposed to intense heat, our bodies release heat shock proteins, which heal, protect, and grow muscle cells. Training in a sauna suit combats muscle tightness and rigidity by reducing lactic acid and muscle soreness. Because building heat builds flexibility; when your body’s warm, your muscles grow more relaxed. A pliable, sauna suit-enhanced state of being helps you stretch, strengthen, and protect your efforts.
Benefits of Sauna Suits
Based on existing research, here are some potential benefits of using sauna suits:
- Increase Short-Term Water Weight Loss: A slimming suit can help with short-term weight loss by increasing sweating. Since you are insulated in a slimming suit with a material that does not allow sweat to evaporate, your body surface temperature increases. This means your body will work harder to cool itself by sweating more. This ultimately leads to an increase in the rate of sweating during the exercise that you do in a slimming suit.
- Reduce Weight for Sports Competitions: If you are a weightlifter, martial arts athlete, or any other athlete who requires control of his body weight in order to compete to qualify for a specific weight category, you will benefit from using a slimming suit. Because the slimming suit will raise your body temperature quickly and make you sweat quickly and lose weight.
- Increase Cardiorespiratory Fitness: Exercising in a slimming suit can result in a significant improvement in VO2 max, which measures the amount of oxygen your body can use during exercise, and is often used to determine cardiorespiratory fitness. The higher your VO2 max, the fitter you become.
- Treats Eczema: If you suffer from chronic inflammation due to eczema, your doctor may recommend treatments to moisturize the skin and increase the penetration of topical medications. Sometimes, a sauna suit is used in place of the dry pajamas.
- Makes Warming Up Before Exercise More Efficient: Using a slimming suit in training can also make your warm-ups more efficient by helping you raise your body temperature faster. When your body temperature rises, your muscle production also increases. Your muscles can also feel less stiff when your body is warmer, improving your mobility and getting you ready for your main workout.
- Improve Heat Retention in Cold Weather: Because a slimming suit is designed to reduce heat dissipation, it can be a useful tool to help you retain heat in cold weather. Whether you do weight or endurance training, a slimming suit can be a good fit for both.
- Increased resistance during conditioning: Multiple world champions use it to augment their training: increased resistance during conditioning makes real-time combat that much more effective.
Potential Risks and Considerations
While sauna suits offer potential benefits, it's crucial to be aware of the risks involved.
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Heat-Related Illness
Any activity that raises your body temperature or leads to excessive sweating can cause heat-related illness. Using a sauna suit without properly replacing lost fluids carries a risk of heat exhaustion. Symptoms of heat-related illness include dizziness, faintness, fatigue, headache, heavy sweating, low blood pressure upon standing, muscle cramps, nausea, and a weak, rapid pulse. If you experience these symptoms, remove the sauna suit and stop exercising. Move to a cool place to rest, and drink plenty of water or a sports drink to replace lost electrolytes. Without prompt attention, heat exhaustion can escalate to heatstroke, which is a life-threatening condition.
Dehydration
Exercising in a sauna suit can lead to dehydration and heat-related illness. When you’re exercising or sweating in a hot environment, avoid dehydration by drinking during the workout to replenish fluids.
Rapid Weight Loss Dangers
If you’re using a sauna suit for rapid weight loss, there are some serious risks. These negative effects could lead to potentially fatal conditions such as hyperthermia, dehydration, myoglobinuria, and rhabdomyolysis.
Who Should Avoid Sauna Suits?
Below is a list of individuals who should not wear a slimming suit:
- Those who do not have immediate access to water
- Those who know they're about to do a long-term workout and think they might risk running out of water early
Sauna Suits vs. Saunas
Sauna suits are not meant to be worn in saunas, and doing so could lead to overheating. Some sauna proponents suggest that the heat creates the same physical effects as exercise and provides similar health benefits. There is limited research supporting the idea of saunas as a replacement for exercise. Research also shows that regular sessions in saunas can lower blood pressure. Other studies have demonstrated that sauna use correlates with reduced symptoms of congestive heart failure. Some researchers found that people who use saunas experience improvement in chronic pain.
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Practical Applications and User Experiences
From world-champion boxers to MMA fighters, their consistent use is a testament to the suit's effectiveness for conditioning and achieving peak physical condition. One of the most inspiring stories comes from Hotsuit user Jada Yee. He started walking on a treadmill while wearing his Hotsuit. The suit became his motivation, amplifying his efforts and showing him tangible results. Over a year and a half, Jada lost an incredible 75 pounds. More importantly, his health markers dramatically improved.
Research Findings in Detail
Physiological Responses to Sauna Suit Use
A study examined the physiological responses to wearing an upper-body sauna suit during exercise in temperate conditions (22°C, 45% RH). The researchers compared these responses to exercising in regular clothing in both temperate and hot-dry conditions (40°C, 20% RH). The results indicated that wearing an upper-body sauna suit can increase the magnitude of change in an individual's core temperature and resultant sweat rate, similar to that observed in hot conditions.
Key Stimuli for Heat Adaptation
The study highlighted that a raised and maintained core temperature, skin temperature, and an increased sweat rate are primary stimuli for inducing heat adaptation. The increased core temperature observed with sauna suit use is greater than that during temperate exercise without restricted heat loss and is similar to that observed within hot conditions.
Comparison of Sauna Suit Use with Hot Environment Training
While there were no significant differences between exercising with a sauna suit in temperate conditions and exercising in a hot environment for peak core temperature, heart rate, or sweat rate, the hot environment trial provided a larger physiological strain than temperate exercise without restricted heat loss.
How To Use Sauna Suits Safely
- Stay Hydrated: Drink plenty of water before, during, and after working out in a sweat suit.
- Listen to Your Body: Always listen to your body and stop if you feel unwell.
- Consult a Professional: Talk to your doctor before you add a sauna suit to your fitness regimen.
- Use in Moderation: Like all great things, The Hagler Sauna Suit 2.0 should be used in moderation.
- Ensure Proper Fit: Ensure a stretchy fit with enough ventilation to be able to safely cool down the body. Find a style and design that speaks to your individual fight style.
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