10 reasons to hit the sauna after your workout

How tempting to head into a heated sauna after a high-intensity workout, isn't it? But scientifically, are there any benefits of sauna after workout? Moreover, is it good to use a sauna after working out? The answer is yes! Since time immemorial, sauna sessions before or after exercises are known to help muscles heal, boost blood flow, and leave you feeling recharged. Ready to see how this age-old practice can supercharge your post-workout routine? Let’s dive into the benefits.

What are different types of saunas?

Ask professional athletes, after an intense workout, spending time in a hot environment, such as an outdoor sauna per example, can be an excellent way to aid recovery and promote relaxation. However, understanding the types of saunas available is key to maximizing their benefits. Each of them operates differently, using specific methods to heat the air, body, or both, to create therapeutic effects. Here, we explore the most popular options and how they function.

A wet/steam sauna

It's mesmerizing to imagine that steam saunas have been a part of human traditions for thousands of years. It's the ancient Romans who popularized "thermae," these public steam baths that were relaxation spaces and social hubs. In Finland, it's tradition for families to pour birch-infused water over the stones to create an uplifting aroma.

A wet sauna combines heat and humidity to create a moist and invigorating environment. In these saunas, water is poured over hot stones to produce steam, elevating the room's temperature to around 40–50°C while maintaining nearly 100% humidity. 

Now, let dive into more interesting facts about steam sauna after workout sessions:

Distinctive benefits of sauna after workout for respiratory health

A single sauna session can assist in clearing airways, and help increase exercise performance in the long-term, not to mention the overall health benefits.

The moist heat encourages sweating

Regular sauna exposure post-workout helps expel toxins from the body, improve muscle function and prevent soreness after resistance exercise such as body weight, free weight, plyometric, machine-based or resistance band exercises, as well as core-specific resistance work.

Regular sauna bathing post-workout releases the muscle tension that causes pain

Intermittent post-exercise sauna bathing on a regular basis helps athletes, or anyone looking to relieve post-workout stress and recover more effectively, to ease muscle soreness and promote joint flexibility.

Dry sauna

In Finland, there are over 3 million dry saunas for a population of about 5.5 million people. That’s more than one sauna per household! Interestingly, traditional Finnish sauna bath, often simply referred to as a "Finnish sauna”, were initially used as multipurpose rooms for bathing, curing meats, and even childbirth, showcasing their deep cultural significance.

Unlike wet saunas, dry saunas rely solely on high temperatures and low humidity to heat the body. The air in this type of sauna is kept around 70–100°C with minimal moisture, creating an intense but comfortable heat. Here are 4 more facts about the science behind it:

1. Dry heat is ideal for those who prefer to avoid humidity and focus on the direct effects of heat on their cardiovascular function and overall well-being. Make sure to drink plenty of water to reduce the risk of dehydration.
2. Finnish-style saunas encourage profound sweating, which can help regulate hormone levels, improve circulation, and support detoxification.
3. The consistent heat promotes relaxation by reducing stress hormones like cortisol, offering a calming environment to wind down after a challenging gym session.
4. Dry sauna helps release heat shock proteins, these protective molecules that help cells survive stress by stabilizing and repairing proteins (especially under conditions like exercise and oxidative damage).

Infrared saunas

Despite being a modern innovation, this type of sauna is based on NASA research into infrared technology. Originally developed to help astronauts detox and recover from space missions, this method is now a favorite for celebrities like Lady Gaga, who reportedly uses infrared sauna therapy to manage chronic pain and boost wellness.

They are becoming increasingly popular due to their ability to provide all the benefits of traditional saunas without the intense heat. They are especially beneficial for pregnant women, and people with heat sensitivities or these specific health conditions:

• Kidney and heart disease
• High blood pressure and hypotension
• Respiratory conditions
• Skin conditions
• Epilepsy
• Fever, infections or post-surgery recovery
• Circulatory issues, blood disorders and inflammatory conditions
• Dehydration, recent alcohol consumption or intoxication
• Other medical conditions, such as diabetes, severe varicose, certain types of cancer, and some psychiatric conditions

This type of sauna uses cutting-edge technology to heat the body directly rather than warming the air. This is achieved through infrared panels that emit light waves, penetrating the skin to generate heat. Temperatures in these are generally lower, ranging from 40–60°C, but the heat penetrates deeper into the tissues, making them particularly effective for muscle recovery and joint relief. By improving blood circulation and aiding in the removal of lactic acid buildup, infrared light therapy accelerate recovery while enhancing overall physical well-being.

For even more benefits of sauna after workout, you can also try cold plunge sauna routine. This contrast therapy alternates between heat and cold, which stimulates blood circulation and reduces muscle inflammation.

10 benefits of sauna after workout

Saunas have proven their worth for individuals seeking improved performance and optimal recovery after exercise. Let's check out the top 10 advantages of incorporating a sauna session right after your workout.

Improved muscle recovery

Did you know Finnish Olympic athletes have long used saunas as part of their recovery routines? The tradition is so embedded that the Finnish teams even install portable saunas at international competitions to maintain their recovery rituals.

After exercising, muscles often experience microtears and inflammation, leading to soreness. Spending time in a sauna enhances blood flow, which supplies essential nutrients and oxygen to the damaged tissues, speeding up recovery. The heat also promotes the release of growth hormones, aiding in tissue repair.

Regular sauna use post-workout can significantly reduce recovery time, making it easier to maintain a consistent fitness routine. Finally, by relieving sore muscles, sauna post-workout sessions also reduce the likelihood of overtraining and injury.

Releases toxins

Sweating in saunas is sometimes referred to as the “silent cleanse.” Interesting fact: researchers have discovered traces of heavy metals and BPA in sweat, proving how effective sweating is for detoxification. Even Leonardo da Vinci believed sweating was vital for health, as evidenced in his early anatomical sketches.

Sweating is one of the body’s natural ways to expel toxins, and saunas take this process to the next level. The high temperatures encourage deep sweating, which eliminates harmful substances and metabolic waste from the body.

By detoxifying the body, sauna sessions not only enhance physical recovery but also contribute to overall health and wellness. A detoxified system functions more efficiently, improving energy levels and supporting immune defense.

Enhanced relaxation & stress relief

“Sento” or public baths in Japan share similarities with western sauna culture. Beyond relaxation, these communal spaces emphasize mindfulness and community bonding. In other words, sauna bathing offers deep social and mental health benefits.

The heat of a sauna triggers the release of endorphins, which are natural mood elevators. This makes sauna sessions an excellent way to unwind after the mental and physical demands of a workout. Relaxation achieved in this environment will also lower stress hormones like cortisol, promoting mental clarity and emotional balance.

A regular post-workout sauna routine fosters a deeper connection between the body and mind. It's only natural that daily challenges are easier to tackle when we feel relaxed and happy.

Cardiovascular health

In a long-term study conducted in Finland, frequent sauna users were found to have up to a 63% lower risk of sudden cardiac death. This has cemented saunas as a must-have wellness tool for heart health enthusiasts worldwide.

Using a sauna after a workout mimics the effects of moderate cardiovascular exercise by increasing the heart rate and improving cardiovascular function. As the body works to cool itself, blood vessels dilate, enhancing circulation and reducing blood pressure.

Numerous studies highlight the positive impact of sauna sessions on heart health, particularly for people at risk of cardiovascular diseases. Incorporating this routine can complement a fitness regimen.

Weight loss & metabolism boost

Are there weight-loss benefits of using a sauna? In fact, they have been nicknamed the “hot room workout” for their ability to elevate metabolism. While the calorie burn isn’t as high as a gym session, the boost helps jump-start weight loss journeys. Surprisingly, boxers and MMA fighters often use sauna sessions to shed water weight before matches and training sessions.

Saunas can play a subtle role in weight management by increasing the body’s core temperature and temporarily boosting metabolism. This effect enhances calorie burn even after you leave the gym. 

While saunas should not replace physical activity, they provide an added advantage for those looking to achieve a healthy body composition. Combined with regular workouts, they can amplify efforts to burn fat and maintain an active lifestyle.

Build flexibility

Heat softens muscles, it's a fact. And when muscles are more flexible, it reduces the risk of injury. Reducing oxidative stress through sauna or hot tub use can enhance flexibility by protecting muscle fibers and joints from damage.

Elite ballet dancers and adepts of aerobic exercises are well aware of the benefits of sauna after workout. They are known to incorporate sauna stretches into their routines, enabling them to achieve their signature elegant movements with less strain.

Other type of athletes or individuals who perform strength training, such as box jumps, leg press and squats, are often seen stretching in a sauna or immediately after, helping them maintain full motion in joints and in muscles. This practice is great to supports their physical fitness and mobility in the long run.

Skin cleansing

The combination of heat and sweat increases circulation to the skin, all while providing essential nutrients and oxygen for repair and renewal. The ancient Romans believed in the rejuvenating power of sweating through their elaborate bathhouses.

Steam and heat have always been an integral part of skin care all across the world. Cleopatra, too, is rumored to have employed heat treatments in her beauty rituals, contributing to her legendary complexion. Regular sauna use opens up pores, removing dirt, oil, and impurities from the skin, leaving it refreshed and rejuvenated.

Joint pain relief

The soothing properties of heat have been recognized for centuries. Native American sweat lodges were often used (and still are to this day) not only for spiritual cleansing but also for physical healing.

The soothing heat of a sauna is highly effective in alleviating joint pain and stiffness, especially for athletes or fitness enthusiasts for whom the benefits extend to quicker recovery. Therefore, one of the benefits of sauna after workout consist in consistent training without discomfort or overuse.

Improved respiratory function

Scandinavian have a saying: “Breathe deeply, heal naturally.”, and this belief in the power of steam for deep respiration is echoing everywhere. Saunas, particularly steam saunas, can support respiratory health by loosening mucus and clearing airways. This is especially useful for individuals recovering from intense cardiovascular exercise or those with minor respiratory conditions. 

Another interesting fact is that opera singers sometimes use saunas to open their airways and prepare their voices. By improving our oxygen intake to enhance circulation, it contributes to better performance and endurance during workouts. It makes saunas an indispensable tool for professional dancers, athletes, singers and fitness enthusiasts alike.

Promotes a better sleep pattern

Sleep quality improves hormone regulation, energy levels, and immune function. It’s probably why Japanese like to enjoy a sauna session before bedtime, followed by a cool shower. By lowering stress levels and relaxing the body, saunas prepare the mind for restful slumber. No wonder saunas are often called “nature’s lullaby.”!

Join the benefits of sauna bathing to your fitness regime

In the light of the transformative advantages of heat and sweat, you are now ready to integrate a sauna into your post-workout regimen. Start unlocking your body’s full potential today. Get an estimation for a sauna based on your needs, whether you are a residential or a gym owner who wants to offer heat therapy to your loved ones or customers!