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Traditional Infrared Sauna with Hot Stones

Infrared Sauna Before or After Workout

by Team House of Senti in Education Hub

Trying to decide if you should hop in your Home Sauna before or after squats? The short answer: use your Infrared Sauna after your workout for recovery, but before for flexibility and blood flow. Keep reading to find out what works best for you—whether you’ve got a Garden Sauna, Outdoor Sauna, or just love the heat.

Traditional Infrared Sauna with Hot Stones

Understanding Infrared Saunas

What is an Infrared Sauna and How Does it Work?

An infrared sauna uses infrared light to heat your body directly, rather than warming the air around you like traditional saunas. These wavelengths penetrate the skin, raising core temperature gently but effectively.

This direct heat allows for a deeper sweat at lower temperatures, making the experience more tolerable while still delivering powerful benefits. Infrared saunas are commonly used in spas, gyms, and increasingly, at home.

They come in various styles including home saunas and outdoor garden setups.

Near, Mid, and Far Infrared

Infrared saunas often feature a combination of near, mid, and far infrared wavelengths.

  • Near infrared supports skin rejuvenation and wound healing.

  • Mid infrared targets inflammation and improves circulation.

  • Far infrared penetrates deepest, encouraging detoxification and relaxation.

Some saunas combine all three for a more rounded session.

How Infrared Differs from Traditional Saunas

Unlike traditional saunas that heat the air, infrared saunas heat the body directly. This allows lower temperatures (typically 40–60°C) while still producing intense sweating.

Infrared saunas use light waves instead of steam or fire, making them more accessible and energy-efficient.

They’re often preferred for their comfort and convenience.

General Health Benefits of Infrared Saunas

Detoxification

Sweating induced by infrared heat helps flush toxins from the body. This includes heavy metals, environmental chemicals, and other pollutants.

Pain Management and Inflammation Reduction

Infrared sauna therapy is known to ease joint pain, reduce inflammation, and support chronic pain conditions.

It’s particularly popular among athletes and those with arthritis or muscular strain.

Improved Circulation and Cardiovascular Health

Regular use may support healthy blood pressure, circulation, and heart function.

The heat dilates blood vessels, boosting oxygen and nutrient delivery throughout the body.

Stress Relief and Sleep Improvement

The gentle warmth helps to relax the nervous system, reduce cortisol levels, and promote restful sleep.

Infrared sauna users often report better sleep quality and reduced anxiety.

Skin Health

Increased blood flow and sweating help clear pores, improve complexion, and may enhance collagen production.

Over time, skin can appear brighter and more refreshed.

Infrared Sauna Before a Workout

Wooden Garden Sauna

Potential Benefits of Pre-Workout Sauna Sessions

Muscle Warm-up and Increased Flexibility

Using a sauna before training can loosen muscles, improve range of motion, and reduce injury risk.

This is especially useful for mobility-focused workouts or stretching routines.

Enhanced Blood Flow and Circulation

Infrared heat increases circulation, delivering more oxygen to muscles and preparing the body for exertion.

You may feel more energised and limber.

Potential for Increased Metabolism and Calorie Burn (with caveats)

Some suggest that infrared heat slightly raises metabolic rate, but this should not replace actual exercise.

Any boost in calorie burn is modest and should be viewed as a bonus.

Risks and Considerations for Pre-Workout Sessions

Risk of Dehydration and Overheating

Starting your workout already dehydrated or overheated may hinder performance.

Sweating before training could reduce endurance or lead to dizziness.

Impact on Energy Levels and Performance

Some people feel drained after a sauna, which may negatively affect their workout intensity.

It’s important to know how your body reacts.

When Not to Use Before a Workout (e.g., intense heat leading to fatigue)

Avoid pre-workout sauna sessions if you’re doing heavy lifting or high-intensity cardio.

In these cases, conserving energy and hydration is key.

Best Practices for Pre-Workout Sauna Use

Recommended Duration and Temperature

Keep pre-workout sessions short—around 5 to 10 minutes at lower temperatures (around 40–45°C).

This is enough to warm the muscles without causing fatigue.

Essential Hydration Strategies

Drink water beforehand and have some nearby during your workout. Consider electrolytes if you sweat heavily.

When to Avoid a Pre-Workout Sauna

Skip it if you're feeling unwell, already dehydrated, or training in hot conditions.

Always listen to your body's cues.

Infrared Sauna After a Workout

Key Benefits of Post-Workout Sauna Sessions

Accelerated Muscle Recovery and Reduced Soreness

The heat helps soothe tired muscles and may reduce delayed onset muscle soreness (DOMS).

It’s ideal for easing tension after weightlifting or endurance sessions.

Removal of Lactic Acid and Metabolic Waste

Increased circulation helps remove metabolic byproducts like lactic acid, which can reduce post-workout stiffness.

Enhanced Blood Flow for Nutrient Delivery and Repair

Improved circulation brings oxygen and nutrients to damaged tissues, promoting quicker recovery.

This supports muscle repair and growth.

Relaxation and Stress Reduction Post-Exercise

Sauna use after a workout can help you wind down, lower stress hormones, and shift into recovery mode.

Optimising Your Post-Workout Sauna Experience

Ideal Timing After Exercise

Wait 10–15 minutes after your workout before entering the sauna to let your heart rate stabilise.

This reduces the risk of dizziness.

Recommended Session Length

Keep it to 15–25 minutes post-workout, depending on tolerance and heat level.

Post-Sauna Cooling and Rehydration

Cool down gradually—either with a lukewarm shower or some light stretching.

Rehydrate immediately and replenish electrolytes.

Making the Choice: Before or After?

Factors to Consider for Your Personal Goals

Recovery vs. Preparation

If your priority is muscle recovery, use the sauna after training.

If your focus is mobility or circulation, a brief session before may help.

Listening to Your Body's Response

Some feel energised by heat, others drained. Try both and see what works best for you.

Hydration Requirements for Both Scenarios

Hydration is essential no matter when you sauna. Drink before, during, and after your sessions.

Combining Sauna Use with Your Fitness Routine

Integrating Sauna Sessions for Consistent Benefits

Add infrared sessions 2–4 times a week, based on your training load and recovery needs.

Consistency brings better results over time.

General Tips for Safe and Effective Use (e.g., cleanliness, clothing)

Always shower before entering to keep your Home Sauna clean.

Use a towel to sit on, wear light clothing or none, and avoid lotions or oils.

Important Safety Considerations and Tips

Hydration is Key

Before, During, and After Sauna Sessions

Start hydrated and drink water during your session. Sip slowly and regularly.

Replenishing Electrolytes

After intense sessions, replenish sodium, potassium, and magnesium. Coconut water or sports drinks can help.

Duration and Temperature Guidelines

Starting Slow and Building Tolerance

Begin with 10-minute sessions and lower temperatures. Increase gradually as your body adapts.

Maximum Recommended Session Lengths

Don’t exceed 30 minutes per session, especially in hotter units.

Listen to your body and exit early if needed.

When to Avoid or Consult a Professional

Pre-existing Medical Conditions (e.g., heart conditions, blood pressure)

Always consult your GP if you have heart problems, low or high blood pressure, or are pregnant.

Signs of Overheating or Dehydration

Watch for dizziness, nausea, headache, or excessive thirst. Exit the sauna immediately if these occur.

Alcohol Consumption and Sauna Use

Avoid alcohol before or after sauna use. It increases dehydration risk and impairs body temperature regulation.

Takeaways

When Best Use Key Benefit
Before Workout Light warm-up or stretching Flexibility, circulation
After Workout Strength or endurance sessions Recovery, muscle repair

  • Pre-workout: Shorter sessions, lower heat.

  • Post-workout: Longer sessions to relax and recover.

  • Hydrate always and avoid sauna if unwell.

Whether you’ve got a cosy Garden Sauna or a sleek Home Sauna, infrared heat can boost your fitness routine when used wisely.

Stuart Goldfinch profile picture

Stuart Goldfinch

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