Heat exposure post workout can be the missing tool from your training program.  There are many benefits and it doesn’t take hours per day in order to reap those benefits.  In fact, all it takes is sessions of 15-30 minutes 2-3 per week to get lasting results.

Let’s get this out of the way first.  Saunas alone will not help you lose weight.  Yes you lose water weight and will weigh less when you walk out than when you walked in.  However long term your body adjusts to heat exposure by increasing water retention, mostly in the form of blood plasma, so we are less effected by sweating.

That increased blood plasma volume is a good thing, especially for endurance athletes.  Greater blood plasma volume means that cardiac output is increased as well, which is a major limiting factor on endurance.  Increased cardiac output results in better delivery of nutrients (oxygen, glucose, ketones, etc) to the muscles.

Heat exposure has been shown to increase growth hormone.  Growth hormone plays a key role in recovery from exercise and stimulating muscle growth.  Increased muscle size will increase basal metabolic rate (BMR) which will lead to fat loss.  Sauna use paired with exercise can be a great way to shed some of that halloween candy weight. 

Saunas can be a great way to detoxify the body.  We can excrete heavy metals and other toxins through our sweat.  However in order for our body to do this, we need to be in a parasympathetic state.  Try meditating or listening to relaxing music while in the sauna to get yourself out of the sympathetic state you were in while exercising.

Infrared saunas and dry saunas are the best types to use.  However you can get many of the same results from just going outside on a really hot day or even blasting the heater in your car.  Many of these benefits come from heat exposure. 

Avoid most steam rooms tho.  Most likely the water is not filtered or cleaned often enough.  This creates a climate where many fungus and bacteria can grow and are able to enter our body through our breath.