Key Takeaways
· Enjoying a sauna before a workout helps warm the muscles, increase blood flow, enhance flexibility, and reduce risk of injury.
· Using a sauna after a workout accelerates muscle recovery, supports detox, and relieves soreness by increasing circulation and nutrient delivery.
· Hydration is crucial. Always sip water before, during, and after sauna sessions to maximize all infrared sauna health benefits.
· The infrared sauna blanket is a portable alternative that delivers effective pre- or post-workout therapy wherever you are.
Saunas offer a great way to relax and unwind, but those aren’t the only benefits they offer. Saunas can provide a host of physical and mental health benefits. For example, spending time in a sauna can help ease pain, reduce stress levels, and improve cardiovascular health.
Working out is another excellent habit: it improves circulation, strengthens your heart, and supports long-term well-being through regular movement.
After an intense exercise session, you may notice muscle stiffness or soreness, which usually sets in about 24 hours later. This is part of the body's natural muscle-strengthening process but can create some level of discomfort. Both muscle tearing and fatigue are common; the harder you train, the more you might feel it.
The Benefits of Using a Sauna Before Working Out
If you’re wondering whether you should use a sauna before a workout, the answer is yes. For one thing, it can help you experience a warmup before you start exercising. When you spend time in the heat of a sauna, your cardiovascular system revs up and increases blood flow to your muscles while raising your body temperature.
Warming up in a luxury home sauna or simple infrared sauna before a workout reduces muscle fatigue and soreness, helps prevent injuries, and makes your muscles more limber for exercise. While you warm up, always sip water to stave off dehydration and amplify all the infrared sauna health benefits.
However, you want to avoid spending a ton of time in the sauna before you exercise. A short session in an adequate level of heat will get your body limber and warmed up without overdoing it. It’s generally considered best to spend around five to 10 minutes in the sauna before you get started with your workout.
The main thing to be aware of is that saunas can elevate your heart rate and increase sweating. This is not a bad thing, but you don’t want to go overboard or you will have difficulty performing well while you work out. It’s fine to use the sauna before a workout, but keep your sessions short and make sure you stay hydrated.
Read more about the overall benefits of home sauna wellness practices: Top 8 Benefits of an Infrared Sauna
The Benefits of Using a Sauna After a Workout
After your routine, a sauna after a workout offers different advantages. It’s fantastic for muscle recovery, as research shows heat therapy boosts proteins that repair muscle tissue and protect against oxidative damage. These gains may support enhanced muscle growth and faster recovery post-exercise.
An infrared sauna blanket or a traditional sauna session also increases nutrient-rich blood flow, delivering healing support to tired muscle tissue and reducing post-workout soreness. Saunas additionally reduce stress by helping balance the hormone cortisol, promoting deep relaxation after intense activity.
You might enjoy 10-minute sessions for a quick recovery, or extend to up to 30 minutes if comfortable. Afterward, a cold shower or contrast therapy (using a cold plunge tub for home use) helps your body cool down and stops excess sweating.
Want to know how professional athletes incorporate saunas for maximal performance and recovery? Dive into Joe Rogan’s Sauna Routine to Reduce Mortality by 40%.
Final Thoughts on Using the Sauna Before or After a Workout
In truth, both times offer real benefits. Pre-workout sauna sessions warm and prep your body, while post-workout heat supports faster healing and muscle relaxation. Using a sauna as part of your wellness routine (before, after, or both) can significantly increase recovery while making self-care a priority.
At Sun Home Saunas, we offer a wide selection of both indoor and outdoor saunas to meet your needs. We also provide portable sauna blankets, which offer all the same benefits as a traditional sauna but in a small and portable design perfect for anyone who is on the move.
Reach out today and find out more from our sauna experts.
FAQ
Should I use a sauna before or after exercise for better performance?
Either option is beneficial: before a workout for a safe warmup and after for muscle recovery. Pre- and post-exercise sauna sessions both support flexibility and healing.
What is the best sauna session length for fitness routines?
Before exercise, stick to 5–10 minutes; after a workout, try 10–30 minutes as tolerated. Always hydrate for maximum results and safety.
Are portable sauna options as effective as traditional saunas?
An infrared sauna blanket offers comparable benefits for both warmup and recovery with added flexibility for travel and home use.
How does sauna use impact muscle soreness and fatigue?
Regular sauna use helps flush lactic acid, speed up muscle repair, and ease stiffness, offering both pain relief and improved recovery time.
Can I combine sauna sessions with other wellness therapies?
Yes, pairing luxury home sauna time with infrared sauna health benefits and proper hydration maximizes benefits for workouts and general wellness.
