Sauna and Fitness: Enhancing Recovery and Overall Well-being

A new year often brings a desire to improve our health, lifestyle, and habits – essentially, we aim to become the best version of ourselves. When we think about exercise, the immediate images that spring to mind often involve the intense physical aspects—sweat-drenched shirts, heavy weights, and relentless repetitions. But what if there was a way to not only enhance your workout performance but also accelerate your recovery and reduce muscle soreness?

In this article, we explore an unexpected yet potent addition to your fitness regimen: the sauna. We speak with Michael, a health and fitness coach who has a passion for longevity in health and the comprehensive benefits of sauna use, we explain how this warm haven can help you maintain peak performance both in and outside the gym.

Michael Nicholas: A Journey from NIKE to health coach in Harstad, Norway

Michael Nicholas' career spans over 25 years in the fitness industry, beginning in Port Talbot, United Kingdom, and leading him to Harstad in 2019, motivated by love. His background is rich with experiences from 12 years at NIKE in product technology and sales, to his current role as a personal trainer and owner of a coaching firm dedicated to helping individuals, businesses, and sports teams achieve their health goals.

"Sport and fitness have been integral parts of my life since childhood," Michael shares. 

"I pursued sport science in college and specialized in exercise and sport sciences at university. It was a thrilling time filled with exercise experiments and data analysis in well-equipped labs." 

This foundation laid the groundwork for his philosophy, heavily influenced by a notable quote from NIKE's co-founder Bill Bowerman: "If you have a body, you are an athlete." This belief has shaped Michael's approach to training and wellness, emphasizing inclusivity and accessibility.

Longevity and Performance: The Focus on strength and VO2 Max

Transitioning to health and fitness coaching in 2019, Michael adopted a focus on longevity and the science of health, particularly interested in staying stronger for longer and VO2 max.

"Maintaining or improving VO2 max is vital, it is your body’s engine capacity to fuel movement with oxygen, it indicates the efficiency of our cardiovascular system, the bigger base of fitness we have the more it will benefit us in the long term."

"A robust VO2 max not only indicates a healthy heart, lungs, and circulatory system but also enhances resilience against aging-related health risks," he notes.

Michael Nicolas og Tiger Woods.

Michael's training philosophy now balances resistance and aerobic training, incorporating elements of energy system development to create a comprehensive fitness structure.

"As we age, we lose muscle mass, especially type 2 muscle fibers, which are crucial for quick, explosive movements. This is important for our reactions to prevent falls and maintain reactive strength," explains Michael.

Health Recovery with the Sauna: Too good to be true?

"The heat from the sauna helps the body transition from a heightened alert state to a more relaxed one, significantly promoting recovery. This shift is crucial after intense workouts as it helps reduce cortisol, the body's primary stress hormone, which spikes during physical exertion, although it is advised to wait approx 30 mins following intense exercise before entering the sauna." He highlights how this relaxation phase is great for initiating the body's recovery process.

"Furthermore, the exposure to heat contributes to the dilation of blood vessels, which improves blood circulation. This is vital as it delivers oxygen and nutrients to tired muscles more efficiently, accelerating the recovery process while reducing muscle soreness," he says.

Michael adds that the warmth in the sauna also activates the body's thermoregulatory process, leading to an increased heart rate, similar to that which occurs during moderate exercise. This not only supports recovery but also enhances overall cardiovascular conditioning.

Stress Reduction

Sauna sessions help to lower cortisol levels, the body's stress hormone, and promote a relaxed state that reduces stress and increases calmness.

Sleep Quality

The heating and subsequent cooling of the body help facilitate deeper and more restorative sleep.

Improved Mood

The release of endorphins during sauna use creates a sense of euphoria and well-being.

Increased Blood Circulation

The alternation between hot and cold baths enhances blood circulation, effectively transporting oxygen and nutrients to tired muscles and speeding up recovery.

"Regular use of the sauna, as part of recovery days, can mimic the effects of a light cardiovascular session, which improves heart health and physical resilience," he emphasizes.

Additionally, Michael recommends combining sauna sessions with ice bathing to exploit the contrast between hot and cold, which can reduce inflammation and promote circulation.

"The combination of breathing exercises and contrast baths with cold water following the sauna session creates a powerful contrast that reduces inflammation and enhances circulation," he explains. He also points out the importance of customizing the duration and frequency of both sauna and ice bathing sessions to individual needs to ensure optimal recovery and health benefits.

Please get in touch with Michael for all your coaching needs

Website http://www.arctic.fit 

Mail: michael@arctic.fit

Instagram: arctic_fit_pt

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