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Wooden Infrared Sauna

Infrared Sauna and Exercise

by Team House of Senti in Education Hub

Tired of dragging your legs post-leg day? Imagine if your Home Sauna, Garden Sauna or Outdoor Sauna could help you bounce back faster. Good news — it can! The short answer? Combining Infrared Sauna and exercise boosts recovery, enhances performance, and supports mental and metabolic health. Stick around to learn how to sweat smarter, not harder.

Wooden Infrared Sauna

Understanding Infrared Saunas and Exercise

What is an Infrared Sauna?

An Infrared Sauna uses infrared light to heat the body directly, rather than warming the air around you. This allows for a more comfortable experience at lower temperatures compared to traditional saunas. The result? A deep, penetrating heat that promotes sweat, relaxation, and therapeutic effects — all without feeling like you’re baking in an oven.

Perfect for winding down after a tough session, or even getting you limbered up before one.

How it Differs from Traditional Saunas

Traditional saunas rely on steam or hot air to heat the room to high temperatures — often above 80°C. While effective, these can feel stifling and may not suit everyone.

Infrared saunas work at lower temperatures (around 45–65°C), allowing for longer sessions and gentler exposure. The heat penetrates deeper into muscles, which is ideal for exercise recovery.

Types of Infrared (Far, Mid, Near)

There are three main types of infrared waves:

  • Far Infrared (FIR): Penetrates deep into the body, supporting detox and muscle relaxation.

  • Mid Infrared (MIR): Targets soft tissue and improves circulation.

  • Near Infrared (NIR): Benefits skin health and surface-level healing.

Many modern Home Saunas and Garden Saunas combine all three wavelengths for a full-body experience.

Why Combine Infrared Sauna with Exercise?

Overview of Synergistic Benefits

Pairing an Infrared Sauna session with your workouts can amplify results. Whether it's boosting flexibility before training or easing soreness afterwards, the combo creates a powerful synergy.

Infrared heat helps prime muscles, reduce fatigue, and enhance recovery. It also offers psychological benefits, promoting calm and focus around your routine.

Key Benefits of Infrared Sauna for Exercise Performance and Recovery

Enhanced Muscle Recovery and Reduced Soreness

Decreasing Delayed Onset Muscle Soreness (DOMS)

Infrared heat can reduce the stiffness and soreness that hits a day or two after a hard workout. This is because it encourages circulation and helps flush metabolic waste.

By shortening recovery time, you’ll feel ready to train again sooner.

Improving Blood Flow and Oxygenation

The heat stimulates blood vessels to dilate, which enhances oxygen delivery to fatigued muscles. Better oxygenation equals quicker recovery and less muscle fatigue.

This also helps prevent tightness and stiffness after intense workouts.

Role in Muscle Repair and Growth (Heat Shock Proteins)

Infrared therapy may activate heat shock proteins (HSPs), which play a role in cellular repair. These proteins help muscles recover faster and may even support growth over time.

It’s like giving your muscles a head-start on healing.

Improved Cardiovascular Health and Endurance

"Passive Cardiovascular Conditioning"

Sitting in an Infrared Sauna can raise your heart rate in a way similar to light cardio. This passive workout helps maintain heart health, especially on rest days.

It’s a win-win for fitness and recovery.

Lowering Blood Pressure and Improving Circulation

Regular infrared sauna sessions may help reduce blood pressure and improve circulation. This supports overall cardiovascular endurance and workout efficiency.

A relaxed circulatory system performs better under physical strain.

Increasing Exercise Tolerance and Heat Acclimatisation

Exposure to infrared heat can improve your ability to tolerate heat during exercise. It teaches your body to handle higher temperatures, making outdoor training in summer much easier.

This also enhances overall stamina.

Weight Management and Detoxification

Calorie Burn and Metabolic Boost

While not a replacement for the gym, Infrared Sauna Therapy can increase calorie burn by raising your core temperature. Some studies estimate 200–600 calories per 30-minute session.

This adds a gentle metabolic boost between workouts.

Sweating Out Toxins (and the Debate Around "Detox")

Sweating may help eliminate heavy metals and other toxins — though the science on detoxification remains debated. Regardless, sweating can feel great and support skin health.

At the very least, you’ll feel refreshed.

Mental Well-being and Stress Reduction

Endorphin Release and Relaxation

Infrared heat promotes endorphin release — the body’s natural feel-good chemicals. This leaves you feeling relaxed, uplifted, and ready to take on your next workout.

Think of it as a post-sweat mood lift.

Improved Sleep Quality

The calming heat from a Home Sauna can help you unwind before bed. Infrared therapy may support deeper, more restful sleep, especially after evening workouts.

A better night’s sleep means better recovery.

Mental Clarity and Focus

Regular use can improve your mental focus and reduce brain fog. Infrared sessions encourage mindfulness and give your brain a break from screens and stress.

A focused mind fuels better training.

Optimising Your Infrared Sauna and Exercise Routine

Infrared Sauna Cabin

Before or After Your Workout?

Pre-Workout Benefits (Warm-up, Flexibility, Mental Prep)

Using the sauna before exercise helps warm muscles, reduce stiffness, and increase range of motion. This is especially helpful for strength and mobility training.

It can also create a relaxed, focused mindset to start strong.

Post-Workout Benefits (Recovery, Performance Enhancement)

After exercise, infrared therapy aids muscle repair and helps flush waste products like lactic acid. This can reduce soreness and speed up overall recovery.

It’s a simple way to support long-term gains.

Considerations for Timing (Hydration, Dehydration Risk)

Always consider hydration when planning your sauna routine. Infrared saunas cause heavy sweating, which can lead to dehydration if you’re not careful.

Drink water before and after — especially when combining it with exercise.

Best Practices for Use

Hydration Strategies

  • Drink at least 500ml of water before entering the sauna.

  • Rehydrate immediately after.

  • Add electrolytes if you’ve had a tough workout or a long session.

Recommended Session Length and Frequency

  • 10–20 minutes for beginners.

  • 20–40 minutes for regular users.

  • 3–4 sessions per week is a good starting point.

Listen to your body and take breaks if needed.

Temperature Guidelines

  • Start with 45–55°C for comfort.

  • More experienced users may enjoy up to 65°C.

  • Keep it gentle if combining with exercise, especially post-workout.

Safety Considerations and When to Consult a Doctor

Potential Risks (Overheating, Dehydration)

Using an Outdoor Sauna or Garden Sauna after a workout can be intense. Overheating and dehydration are real risks. Avoid doubling up on sauna and tough cardio without water.

Always cool down if you feel lightheaded.

Contraindications (Medications, Health Conditions)

Those with heart issues, blood pressure conditions, or on certain medications should consult a doctor before regular infrared use.

Pregnant individuals or those with heat sensitivity should also take caution.

Conclusion

Combining an Infrared Sauna with exercise is like giving your body an upgrade — faster recovery, better endurance, and improved mental focus. Whether you're relaxing in a Home Sauna after lifting weights or using a Garden Sauna for a warm-up stretch, the synergy is undeniable.

Infrared Sauna Therapy isn’t just about sweating — it’s about sweating smarter.

Key Takeaways

  • Infrared Saunas offer gentle, deep-penetrating heat ideal for workout recovery and prep.

  • Benefits include reduced soreness, improved circulation, calorie burn, and better sleep.

  • Combine sessions safely with exercise by hydrating well and listening to your body.

  • Suitable for use in Home, Garden, and Outdoor Saunas.

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Stuart Goldfinch

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