How Long to Stay in Sauna After Workout?

by Eve Gayle Garcia October 12, 2024

Saunas have long been used for their therapeutic and relaxing properties, and when it comes to post-workout recovery, their benefits are numerous. Whether you're an athlete or someone with a regular gym routine, adding a sauna session to your post-workout routine can help with muscle recovery, stress relief, and overall well-being.

In this article, we’ll explore how long to stay in the sauna after a workout and the many health benefits it offers. Understanding the ideal duration and how saunas complement fitness routines is key to maximizing your recovery.

How Long to Stay in Sauna After Workout

When considering how long to stay in the sauna after a workout, it’s important to strike the right balance between reaping the benefits and overexposing yourself to heat. Generally, the ideal sauna time ranges from 10 to 20 minutes, depending on the individual.

Factors Influencing Sauna Time:

Fitness Level: Experienced sauna users may tolerate longer sessions, but beginners should start with 5–10 minutes to allow their bodies to adjust.
Sauna Type: Infrared saunas operate at lower temperatures than traditional Finnish saunas, which may allow you to stay in longer, but the heat penetration is deeper.
Individual Tolerance: Everyone's body reacts differently to heat. Pay attention to how you feel during your sauna session and avoid overstaying if you start feeling dizzy or uncomfortable.

Consult a Healthcare Professional:

If you have any underlying health conditions like heart disease, high or low blood pressure, or respiratory issues, it’s critical to speak to a healthcare professional before incorporating sauna use into your routine. The sauna's heat can exacerbate certain conditions.

Health Benefits of Sauna After a Workout

The health benefits of using a sauna post-workout are profound. Regular sauna sessions can improve cardiovascular health, expedite muscle recovery, and enhance relaxation. The heat from the sauna causes blood vessels to dilate, increasing blood flow throughout the body, which helps transport oxygen-rich blood to muscles that need to recover.

Cardiovascular Health Benefits

Sauna sessions have been shown to improve cardiovascular health by increasing heart rate, dilating blood vessels, and improving circulation. This mimics the effects of mild exercise and helps to:

Lower high blood pressure over time.
Promote heart health and lower the risk of cardiovascular disease.
Improve overall blood circulation, reducing strain on the heart.

Frequent sauna bathing can also contribute to reducing the risk of cardiovascular disease. Studies show that those who use saunas regularly experience better heart health, lower blood pressure, and reduced risk of heart-related illnesses.

Muscle Recovery and Reduced Muscle Soreness

One of the main reasons people turn to saunas after a workout is for muscle recovery. The heat from the sauna increases blood flow, which helps deliver nutrients to muscles, alleviating muscle soreness and tension.

Sauna’s heat relaxes muscles by dilating blood vessels, which improves the circulation of oxygen-rich blood to sore muscles, speeding up recovery.
By reducing muscle tension and promoting relaxation, sauna use can expedite muscle recovery and improve overall well-being.
The improved blood circulation post-sauna can help alleviate muscle soreness, which is essential after an intense workout.

Also Read: Can You Get in a Hot Tub While Pregnant?

Types of Saunas for Post-Workout Recovery

When it comes to post-workout recovery, choosing the right type of sauna can make a significant difference. Each type of sauna offers unique benefits for muscle recovery, mental health, and relaxation. Below, we explore three popular sauna types—traditional Finnish saunas, infrared saunas, and steam saunas—detailing how each one can enhance your post gym sauna session and overall recovery process.

Traditional Finnish Saunas vs Infrared Saunas

Both traditional Finnish saunas and infrared saunas are great for post-workout recovery, but they work in different ways. Here’s how they compare:

Traditional Finnish Saunas:

These saunas operate at higher temperatures, typically between 150°F to 190°F. They heat the air around you using sauna rocks and water to generate steam. The high heat promotes heavy sweating, which can help with water weight loss and detoxification. It also helps to relax muscles and relieve muscle tension after intense workout sessions. Traditional saunas are ideal for those looking for intense heat to aid in relaxation and mental health benefits.

Infrared Saunas:

In contrast, infrared saunas use infrared heat, which penetrates the body directly without heating the surrounding air as much. Infrared saunas typically operate at lower temperatures (120°F to 140°F), but they are more effective in delivering heat deep into the muscles. This deep heat promotes expedited muscle recovery, making it a great choice for athletes or those with sore muscles after a workout. The gentler temperature also allows for a longer session, which can help relieve tension and promote a greater sense of relaxation.

Infrared saunas are particularly beneficial for those who want to reduce overall body fat as the heat stimulates the body, potentially aiding in the weight loss journey when combined with a healthy diet and regular exercise.

Steam Sauna for Stress Relief and Relaxation

If you're looking for deep relaxation, a steam sauna is an excellent option. Here’s how it works for stress relief and muscle recovery:

Steam Room Benefits: A steam sauna, or steam room, uses moist heat, created by boiling water, to raise humidity to nearly 100%. The high humidity combined with the heat encourages deep breathing, which helps to reduce stress, clear the lungs, and promote mental health. This type of sauna is ideal for post-workout relaxation and can also aid in releasing tight muscles.
Muscle Relaxation: The combination of warmth and humidity is soothing to sore muscles, helping to relax muscles after an intense workout. The moisture can also help hydrate your skin, making a steam sauna beneficial for both muscle recovery and skin health.
Stress Relief: Steam saunas are especially effective for promoting relaxation after an intense exercise routine. The steam environment encourages your body to let go of physical and mental tension, which can improve your overall sense of well-being.

How Saunas Aid in the Recovery Process

Sauna sessions are a powerful tool for improving recovery post-exercise. When you step into a sauna after working out, your body undergoes various physiological changes that expedite healing and relaxation. Whether you’re using a traditional sauna, an infrared sauna, or a steam sauna, the heat helps your body in multiple ways, primarily by improving blood circulation and raising body temperature.

Body Temperature and Recovery: As your body temperature rises in the sauna, your blood vessels dilate, leading to an increase in blood flow. This improved circulation carries more oxygen-rich blood to your muscles, helping them recover faster from strenuous workout sessions.
Muscle Repair: The sauna’s heat helps reduce inflammation, which is essential for healing sore or damaged muscles. By relaxing the muscles and enhancing circulation, sauna sessions aid in expediting the overall recovery process.

Enhanced Blood Circulation for Muscle Repair

Increased blood circulation is one of the primary benefits of sauna use after a workout, as it directly supports faster muscle recovery:

How it Works: As your blood flow increases, it transports vital nutrients and oxygen to the muscles, promoting the repair of microtears that occur during exercise. This process is crucial for expedited muscle recovery and overall muscle healing.
Oxygen-Rich Blood: The flow of oxygen-rich blood into your muscles is essential for recovery. The improved circulation allows your muscles to heal faster and more efficiently, reducing the likelihood of prolonged muscle soreness.
Relieve Tension and Promote Relaxation: The increased circulation also helps to relieve tension in the muscles, further promoting relaxation and well-being. This makes the sauna a perfect tool for athletes or anyone involved in high-intensity exercise routines.

By incorporating regular sauna sessions into your post-workout routine, you can significantly improve your body's ability to recover from intense physical exertion, whether through increased blood circulation, enhanced muscle recovery, or stress relief. Each sauna type offers unique benefits, so choosing the right one based on your recovery needs can make all the difference in your overall health and performance.

Also Read: Can Infrared Saunas Cause Cancer? Here's What Science Says

Saunas for Weight Loss and Body Fat Reduction

Saunas are commonly associated with relaxation, but they also offer potential benefits for those on a weight loss journey. While using a sauna will not directly burn fat, it can contribute to body fat reduction in several ways. One of the immediate effects is the loss of water weight, but more significant long-term benefits come from improved blood circulation and the impact of sauna sessions on the body's metabolism.

Increased heart rate and enhanced circulation during a sauna session are similar to the effects of mild exercise, promoting fat loss over time. When combined with a healthy diet and regular exercise, sauna use can be a helpful addition to any weight management program.

Sauna Bathing and Body Fat Reduction

Frequent sauna bathing can contribute to weight loss and body fat reduction, especially when used alongside other healthy lifestyle habits.

Increased Blood Circulation: The heat from a sauna session causes increased blood flow, which may help the body burn calories more efficiently. This elevated circulation also supports the detoxification process, flushing out toxins through sweat, which can improve overall health.
Mild Exercise: While sauna use doesn’t burn fat like a workout, it elevates your heart rate, similar to engaging in light physical activity. This stimulation can aid in calorie burning over time, especially with regular use.
Water Weight Loss: Initially, much of the weight loss from a sauna session is due to water weight loss. While this is temporary, it can be a motivating factor for those looking to shed pounds quickly, especially before an event or weigh-in. However, it’s essential to stay hydrated to prevent dehydration during and after your time in the sauna room.

Mental Health Benefits of Sauna Use

Saunas are not only beneficial for physical recovery; they also have a positive impact on mental well-being. After a strenuous workout or a long day, a sauna session can provide the ultimate stress relief. The sauna's heat encourages the body to release endorphins, known as “feel-good” chemicals, which can improve mood and promote relaxation.

Stress Relief and Relaxation Through Sauna Sessions

Regular sauna use can significantly reduce stress levels and improve mental health. Here’s how it works:

Endorphin Release: As your body heats up in the sauna, it triggers the release of endorphins. This chemical release not only helps reduce pain and soreness but also boosts mood, promoting a feeling of well-being.
Relaxation and Recovery: For many, the sauna serves as a peaceful escape where the mind can unwind. After an intense workout or a long day, spending just a few minutes in the sauna can help the body and mind recover, offering long-lasting mental health benefits.

Whether you're sitting in a traditional Finnish sauna or a steam sauna, the overall experience can lead to deep relaxation, helping you leave stress behind and recharge for the next day.

How to Incorporate Sauna Sessions into Your Workout Routine

Adding sauna use to your workout routine can improve both recovery and your overall health. The key is to integrate sauna sessions in a way that complements your exercise, ensuring that you don’t overdo it. Here are some tips for optimizing sauna use based on your fitness goals and activity level:

Post Gym Sauna Session Best Practices

To get the most out of your post-gym sauna session, consider the following tips:

Prepare Before You Enter: Bring a bathing suit or towel for your session. Always shower before entering the sauna room to remove sweat and dirt from your workout. This helps maintain a cleaner sauna environment.
Duration: For most people, staying in a sauna for 10 to 20 minutes is enough to enjoy the health benefits without putting too much strain on the body. Beginners should start with shorter sessions, while more seasoned users can extend their sauna time slightly.
Hydration: It’s crucial to stay hydrated before and after your sauna session. Saunas make you sweat, leading to a loss of water weight, so drink plenty of water to replace what you’ve lost. Dehydration can negate many of the benefits of sauna use.
Timing: For optimal results, use the sauna immediately after your workout, when your muscles are warm and ready to relax. Using the gym’s sauna post-exercise can help with expedited muscle recovery and reduce muscle soreness.

By incorporating these best practices, you can maximize the benefits of your sauna sessions, supporting both physical recovery and mental well-being.

Also Read: The Benefits of a Sauna When Sick

Sauna After a Workout: Dos and Don’ts

Using a sauna after a workout can offer numerous benefits, but it’s essential to follow some important guidelines to ensure you stay safe and maximize the health advantages. Here are the key dos and don’ts to consider when adding a sauna session to your post-workout routine.

Dos:

Stay Hydrated: Saunas cause significant sweating, so it’s vital to drink plenty of water before, during, and after your session. Staying hydrated ensures you can enjoy the benefits of improved blood circulation without risking dehydration.
Limit Sauna Time: For most people, 10 to 20 minutes in the sauna is enough to reap the health benefits. Staying in too long can lead to dizziness or overheating. Always listen to your body and leave the sauna room if you start feeling uncomfortable.
Consult a Healthcare Professional: If you have pre-existing medical conditions, such as high blood pressure or heart disease, it's best to consult with a healthcare professional before using a sauna. They can guide you on whether sauna use is safe for you and how long to stay in the heat.

Don’ts:

Avoid Alcohol: Consuming alcohol before or during a sauna session can cause dehydration and increase the risk of heat exhaustion. Stick to water to stay safe and hydrated.
Don’t Overstay: It may be tempting to stay longer than recommended, but this can lead to adverse effects such as overheating or low blood pressure. Keep your sauna time within the recommended limits.
Avoid Saunas with Certain Medical Conditions: If you have specific health conditions, such as low blood pressure or respiratory issues, a sauna might not be suitable. Always check with a healthcare provider if you have concerns.

Why You Should Add Sauna Use to Your Post-Workout Routine

Incorporating a sauna session into your post-workout routine provides both physical and mental advantages. Saunas help muscles recover faster, reduce soreness, and improve blood flow. The heat from the sauna also helps to relax tense muscles, promoting better flexibility and overall comfort after intense workout sessions.

Cumulative Benefits of Sauna Use:

Physical Recovery: The heat from the sauna helps muscles recover by promoting enhanced circulation and delivering oxygen-rich blood to muscle tissues. This aids in repairing microtears caused by exercise, leading to faster recovery and reduced soreness.
Mental Relaxation: Saunas are not just about physical recovery; they also offer mental health benefits. Spending time in a sauna can significantly reduce stress, relieve tension, and improve your mood. The release of endorphins promotes a sense of well-being, making it a great way to unwind after a strenuous workout.
Overall Health: Regular sauna sessions can contribute to improved cardiovascular health by mimicking the effects of mild exercise on your heart rate and circulation. When combined with proper hydration and recovery, using a sauna regularly can have lasting positive effects on your overall health.

Adding a sauna session post-workout will not only help you recover more quickly but also enhance your sense of relaxation and promote a balanced lifestyle.

Conclusion

Understanding how to safely use an infrared sauna after your workout can significantly enhance your recovery process. From following the dos and don’ts to incorporating safety tips into your sauna routine, you’ll experience the full range of benefits, including improved cardiovascular health, faster muscle recovery, and better mental relaxation. Whether you prefer a traditional Finnish sauna or a steam room, the key is to listen to your body and enjoy the process.

At Supreme Saunas, we offer a wide variety of traditional Finnish saunas, infrared saunas, and steam rooms to complement your workout routine and promote ultimate relaxation.

Explore our collection to elevate your fitness and recovery journey. Your body will thank you!