Red light therapy may be a familiar term, but its precise effects often remain vague. Although it is often associated with acne treatment, light therapy actually encompasses a wide range of treatments, ranging from skin conditions to mood and sleep problems. In this blog, we will focus on light therapy in the context of fitness and muscle growth.
Throughout history, various forms of light therapy have been used. Ancient Egyptians believed in the healing power of sunlight. However, modern applications only began in the early 20th century, when a Danish-Icelandic physician pioneered artificial light therapy for skin conditions and other health problems. Over time, light therapy has been shown to have positive effects on mood disorders, mental health, and physical well-being.
Only in the past 15 years has clinical research supported the positive effects of light therapy for athletes, particularly the use of red light therapy to enhance performance and promote post-exercise recovery.
Red Light Therapy: How It Works
The use of infrared lamps by athletes, also known as red light therapy, is less well known than other forms of light therapy, but it has similar benefits.
Near-infrared light stimulates mitochondria, the “powerhouses of the cell,” to produce more ATP, which powers most metabolic processes.
More energy sounds great, but it’s actually the side effects of this energy boost that benefit athletes. A key benefit is improved blood flow to and from the muscles, which helps to remove toxins like lactic acid and reduces inflammation. This helps to reduce oxidative stress and scavenge free radicals.
Let's discuss the benefits of red light therapy at each stage of your training: before, after, and how it affects your recovery.
Red Light Therapy Before Training
Red light therapy before exercise can have significant positive effects, including improving performance, reducing oxidative stress, decreasing fatigue, shortening recovery time after exercise, and reducing muscle damage. It can even aid in weight loss and improve grip strength. A 2018 study in Brazil tested 48 male athletes for 12 weeks. The group that received red light therapy before exercise showed significant improvements in strength and muscle growth compared to the other groups in the trial.
One of the remarkable effects of red light therapy lamps is increased blood circulation, which significantly affects fatigue, performance and oxidative stress. R ed light therapy lamps before training activate your mitochondria, improve your blood circulation and increase the effectiveness of your training, which contributes to a lower risk of injuries and an easier recovery after training.
Red light therapy after training
It is no surprise that red light therapy lamps have a significant impact on post-workout recovery. Research has shown that red light therapy can reduce exercise-related inflammation and muscle damage. It also accelerates muscle rehabilitation by stimulating cellular respiration, resulting in shorter healing times for injuries. An added benefit of red light therapy lamps is that they stimulate collagen production. Not only is this something that beauticians have long been familiar with, it also has a positive impact on injury recovery. Increased collagen production can often lead to faster recovery. It is no coincidence that athletes who use red light therapy lamps after their workouts typically report increased endurance, faster recovery times, and better workout results.
Other positive effects of red light therapy
We've already discussed how red light therapy improves circulation, energy, and collagen production (and the effects of these on our workouts and recovery), but red light therapy also reduces the production of cortisol, a stress hormone that, in excess, can contribute to low testosterone levels.
Optimal use of red light therapy in your training routine
Red light therapy can be used effectively to optimize muscle growth. Here are some guidelines for using red light therapy for this purpose:
- Regularity and consistency : Use red light therapy regularly and consistently. A daily session can be effective.
- Exposure Time : Exposure to red light for 5-20 minutes per session is usually sufficient. Longer sessions may improve results, but do not overdo it.
- Direct the light to the muscle groups to be treated : Position the light panel so that it reaches the muscle groups you want to stimulate.
- Before or after training : Red light therapy can be used both before and after training. Before training, it can prepare the muscles and help prevent injuries. After training, it can speed up recovery.
- Combine with training : Red light therapy works best when combined with regular strength training. It enhances the effects of the training.
- Stick to the treatment duration : Stay consistent with the treatment duration and do not adjust it too often. It may take several weeks to months before the results are noticeable.
Please note that individual results may vary, it is important to be patient and have realistic expectations when using this therapy for muscle growth.
Frequently Asked Questions About Red Light Therapy For Muscle Growth
- How does red light therapy improve your workouts? Red light therapy has been extensively researched and proven to increase performance, from endurance to muscle growth, and reduce recovery time.
- What are the effects of exposure to red light therapy on the body? Red light therapy has been shown to reduce injuries, oxidative stress, and recovery times. It also boosts performance, improves circulation, stimulates collagen production, and increases cellular energy.
- What is red light therapy? Red light therapy uses infrared lights or lamps and is often used for conditions such as insomnia, depression, anxiety and seasonal affective disorder (SAD). In addition, it has significant positive effects on exercise performance and recovery.
- What is the difference between near infrared light and regular infrared light? Near infrared light has wavelengths of 750-900 nm and penetrates deeper under the upper layers of the skin. Red light has wavelengths of 600-750 nm and usually only penetrates the upper layers of the skin.
Sources
1. Pubmed - Effects of far-infrared radiation lamp therapy on recovery from muscle damage induced by eccentric exercise
3. Zorgkrant – what does an infrared lamp do for muscle pain?
