5. Age
Heart rate is directly correlated to MET (Metabolic Equivalent of Task) – essentially just energy expenditure relative to the mass of the person.
Participating in a sauna at a higher heart rate is better for burning calories as your body is spending more energy pumping blood to the muscles. Some general ways you could incorporate this is by working out before a sauna, or exercising during a sauna.
Interestingly, heart rate naturally increases throughout the entire sauna session. The first 5-10 minutes demonstrate the largest jump in heart rate from an average of ~60 to ~100. This shows that the first 10 minutes of a sauna are relatively optimal for burning calories.
Here is a graph demonstrating heart rate vs 30-minute sauna sessions:
6. Metabolism
Metabolic rate is the amount of calorie expenditure that your body experiences in order to function. While this is impacted by the factors listed above, it is also highly genetic.
Metabolic rate is kind of like a multiplier to the number of calories that you burn. If your metabolism is 1.5x faster than the average, you’ll burn 1.5x more calories.
Sauna Tips for Weight Loss
The sauna is a great way to achieve faster weight loss, as it is great at burning calories. Here are my tips to optimize the sauna for the goal of weight loss:
- Stay hydrated: Drink plenty of water to support temperature regulation.
- Incorporate exercise: Perform a workout before or during the sauna to increase your metabolism.
- Cool down gradually: Let your body naturally regain body temperature. Make sure to check out our previous article on How Long to Wait to Shower After a Sauna.
- Extend your sessions: Perform 30-60 minute sauna sessions instead of shorter ones.
- Use sauna regularly: Incorporate saunas into your regular lifestyle, potentially using saunas multiple times per week.
- Combine with a healthy diet: Eat nutritional, low-calorie, and low-sugar foods.
Conclusion
The sauna is an excellent tool for burning calories, as you can typically expect better results than simply taking a walk. With no extra effort, you can achieve around 100 burned calories for every 10 minutes of sitting.
This makes sauna use a great opportunity for managing weight loss. By understanding the key factors that influence sauna calorie burn and our tips for weight loss, you can easily integrate saunas as part of your healthy lifestyle.
And… that’s about the end of this article. To estimate how many calories you burned in the sauna, use our Sauna Calories Burned Calculator. Also, be sure to check out the FAQ section below!
FAQ
Does an infrared sauna burn calories?
An infrared sauna is a great way to burn calories. This is because your body will expend energy regulating it’s body temperature. Generally, you can burn more calories taking an infrared sauna than you can walking.
Can I exercise in a sauna?
Yes, you can exercise in a sauna to increase the benefits of heat therapy. Just be sure to stay hydrated and limit the intensity as your body requires energy to regulate temperature.
How long should I stay in a sauna to burn calories?
You should stay in the sauna for a minimum of 10 minutes. After 10 minutes, you’ll experience the highest levels of calorie-burn, as your body’s natural temperature regulation will be in full effect.
Are saunas good for weightloss?
Saunas are a strong choice when pursuing weight loss goals. It is more effective at burning calories than walking.
How many calories does 10 minutes in a sauna burn?
The average man burns 103.6 calories from 10 minutes in a sauna, whereas the average women burns 85.5 calories.
How many calories does 20 minutes in a sauna burn?
The average man burns 207.1 calories from 20 minutes in a sauna, whereas the average women burns 171 calories.
How many calories does 30 minutes in a sauna burn?
The average man burns 310.7 calories from 30 minutes in a sauna, whereas the average women burns 256.4 calories.
How many calories does 45 minutes in a sauna burn?
The average man burns 466.1 calories from 45 minutes in a sauna, whereas the average women burns 384.6 calories.
How many calories does 1 hour in a sauna burn?
The average man burns 621.4 calories from 1 hour in a sauna, whereas the average women burns 512.9 calories.