Ott Kiivikas and the sauna: a recovery ritual
For Ott Kiivikas, the sauna is a habit, a way to recover and a little mental reset all in one. It is more than just a hot room to sit in after a workout: it is a ritual whose benefits emerge when you truly give it time.
Why the sauna matters to Ott
Both the competition stage and the sauna bench have a place in Ott’s life. Ott Kiivikas does not consider himself a sauna expert, but he has years of experience. His earliest memories go back to the Soviet era, when he was a little boy aged 5-6.
Ott’s family home had space for a sauna, but they never built one of their own back then. Instead, they went to their neighbors’ sauna or the public sauna in Viljandi. Like many children, Ott initially found little to enjoy about sitting in a hot room. It got you clean, you had to go, and nobody made much of a fuss about it.
His attitude has since changed. Ott notes that learning to enjoy the sauna often comes with age. His 14-year-old daughter Christin-Amani, a bright future fitness star, bears this out: she now happily goes to the sauna and says she enjoys it.
How the sauna helps an athlete
These days, Ott mainly goes to the sauna for the way it makes him feel, but there are athletic benefits too. He would not describe sitting in 100-degree heat as outright pleasure. The real value lies in the feeling afterwards: a pleasant heaviness, relaxation and freshness all at once.
He compares it to a tough workout. A set of squats with 200 kilos may not feel pleasant, but the energy boost and sense of accomplishment afterwards make the effort worthwhile. The sauna works much the same way for him.
The sauna also has a practical role in competitive sport. You may need to reduce your body weight before a competition. When you have to lose 4 kilos in a week or two and your body fat percentage is already low, the sauna becomes a very important tool. The body is heated up, then releases thermal energy as it cools down. In sports with weight classes, this is a familiar way to shed the last bit of water weight.
Ott has found another use for the salt sauna. As well as removing dead skin cells, it helps wash off competition tan. A small thing, but quite practical for someone who takes to the stage.
The sauna takes time, not a rush
For Ott, a proper sauna ritual is not something you rush in and out of. You can sit down briefly after a workout to relax your muscles, but the greater benefits come when you set aside time specifically for the sauna.
On a training day, your body is already under strain from the training load. Your heart rate is elevated, and your body keeps working after the workout is over. Add intense heat, and you may feel you simply cannot manage to stay on the sauna bench. There have even been cases at the gym where an ambulance had to be called for someone who got too enthusiastic in the sauna.
Ott stresses that athletes get greater benefits from a proper sauna routine consisting of 1.5-2-hour sessions. You do not have to go every week, but if you can set aside 3–4 hours for a proper sauna at least once a month, your body will thank you.
“The sauna’s ability to support recovery has been studied and established. In practice, you can feel muscle soreness disappear, your joints lose their stiffness, your circulation improve and your mood lift. That is the sauna’s true power,” says Ott. It does not quite replace massage, because nothing can replace a good massage from a skilled pair of hands. But with some qualifications, he says, you could certainly call it a poor man’s massage.
Saunas, cold and Estonian customs
In winter, Ott never misses a chance to jump into an ice hole. That is not always possible in town, but he has also jumped into the snow at the gym. He says snow is even worse. The water in an ice hole is at least 0.5 degrees so that it does not freeze solid, whereas snow is always below zero.
Regular cold exposure has had a lasting effect. Ott says he can no longer remember what a runny nose feels like. Since he began these icy routines, he has not had a single illness.
Competitions and training camps have taken Ott far and wide, giving him the chance to try saunas in different countries. None has been a major revelation. Most types of sauna are also available at larger facilities in Estonia. Saunaküla, for example, has Russian, Finnish, Turkish, infrared and steam saunas. Our smoke sauna, however, is something that often truly raises an eyebrow among visitors from abroad.
And beer? It is part of Ott’s sauna repertoire, though not in every situation. At the gym after a workout, a beer does not usually cross his mind. When enjoying the sauna with friends, however, a refreshing drink can have its place. The simple rule is to keep it moderate. “The main thing is not to lose control of yourself,” Ott says.
Ott is not currently planning a sauna of his own. He has no desire for one in his apartment. For him, much of the sauna’s appeal lies in visiting a good friend, taking time out and enjoying the whole ritual properly. At Saunaküla (www.saunamaailm.ee/saunakula), for example, you can enjoy the cold, different types of sauna and pleasant surroundings all in one place.
Exciting things are coming soon from Ott’s collaboration with Saunamaailm, so sauna enthusiasts can get their sauna whisks ready.
One story from Saaremaa captures Estonian sauna culture perfectly. Ott recalls sharing a sauna at a friend’s place with some older Dutch guests who had never experienced sauna whisking. At first, they found it strange that one man would pick up a bundle of leafy branches and start beating another with it. But by the end, they had all been whisked and thoroughly enjoyed the experience.
FAQ: sauna and recovery
Is a sauna suitable right after a hard workout?
A short sauna session can sometimes relax your muscles, but an intense session puts its own strain on your body. If your heart rate is still high after a workout, it’s worth taking it easy.
How often should you make time for a full sauna session?
In Ott’s experience, you don’t need to do it every week. Setting aside 3–4 hours once a month for a full sauna session can help your recovery a great deal.
Why do athletes use the sauna before a competition?
Mainly to temporarily reduce body weight when their body fat percentage is already low. It does not replace nutrition or training; it is a separate tactic used before a competition.
Author:Turg.Fitness.ee
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