Should you hot sauna before or after workout? For the best benefits, jump in the sauna after your workout. It will boost recovery, relax your body, and soothe tired muscles. You can use a sauna before workout as part of your normal warm-up routine. But, be careful to stay properly hydrated and don’t stay in too long.
SAUNA BEFORE OR AFTER WORKOUT
People often ask the question – should you hot sauna before or after workout? And, the answer is it depends on what you are trying to achieve.
You can use a pre-workout sauna session to warm up and loosen your muscles. However, the real benefits are achieved if you jump in the sauna after your workout. A post workout heat session will speed up your recovery and maximize the benefits of your session.
BENEFITS OF SAUNA BEFORE A WORKOUT
You can use a sauna before your workout as part of your warm-up routine. Sauna heat is a great way to heat and loosen your muscles. Many athletes like to include a brief sauna session as part of their warm-up before beginning exercise.
The key to a successful pre-workout sauna is to keep the session short. We like to aim for about five minutes. This should be plenty of time for the heat to have an effect and prepare your body for exercise.
Hydration is key. Make sure you are properly hydrated before entering the sauna. Once inside you will begin sweating and losing water. And, seeing as you are planning to exercise once you get out – you need to make sure you don’t become dehydrated.
If you have any underlying health issues, (such as a heart condition), you should consult a medical professional for advice before trying sauna.
BENEFITS OF SAUNA AFTER A WORKOUT
The best results are achieved when you jump in the sauna after your workout routine is complete. If you want to start using the sauna at your local gym – we recommend you try it after you finish your regular exercise routine. This is where you will see and feel real results.
Sauna heat has some amazing effects on the body – especially post workout. The intense heat is a great way to relieve soreness, loosen tight muscles, and speed up recovery. And, it’s incredibly relaxing, so you’ll feel great too.
RELIEVE MUSCLE SORENESS
Post workout your body is going to feel tired and some muscles will feel sore. Sauna is a great way to relieve muscle soreness. When you sit in the intense heat of a sauna the body quickly begins working hard to cool itself down.
Among the physiological changes that kick in is increased cardiovascular activity. Your heart rate will jump as your body increases the amount of blood being pumped around your body.
This blood is oxygen and nutrient-rich. It’s just what tired muscles need after an intense workout and is great for recovery. This spike in heart rate and blood flow stimulates the healing process and helps relieve aches and soreness throughout the body.
LOOSEN TIGHT MUSCLES
As the heat kicks in the body will begin to physically relax. Sauna heat penetrates the body and travels deep into your muscle tissue – especially in an infrared sauna.
This penetrating heat helps loosen muscles that have tightened up through exertion. If you feel any tightness after your workout – we recommend jumping in a sauna to relieve muscle tension.
SPEED UP RECOVERY
Sauna is an excellent way to speed up recovery after your workout. Sitting in the intense heat of a sauna cabin will stimulate your cardiovascular system. Your heart rate will jump and increased levels of oxygen-rich blood will be pumped throughout your body.
This nutrient and oxygen-rich blood is just what your tired muscles need. Your body is working overtime to try and cool itself down. And, in the process, your muscles are receiving elevated levels of the building blocks they need to recover. Boosting recovery from head to toe.
PROMOTE MUSCLE GROWTH
Sauna after workout is a great way to stimulate muscle growth. When you sit in a sauna your body begins to produce increased levels of human growth hormone and heat shock proteins.
Human growth hormone is a special type of hormone that stimulates cell reproduction, cell regeneration, and growth in humans. It plays a central role in the development of new muscle tissue.
A heat shock protein is a biomolecule that the body produces in response to a harsh environmental condition – such as intense heat. Heat shock proteins play an important role in protecting and maintaining healthy cells in our bodies.
RELAX & UNWIND
If you have ever tried a sauna before now, then you’ll be aware of just how relaxing they are. Sitting in the intense heat of a sauna is just a great way to unwind, relax, and draw a line under your workout. It feels great.
And, not only are all these beneficial physiological effects taking place – but you can just sit back, relax, and enjoy the ride. It’s a win-win situation. For more information, check out – Sauna For Workout Recovery.
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INFRARED SAUNA BEFORE OR AFTER WORKOUT
What about infrared sauna before or after workout? Well, it’s all the same as a regular sauna. You can expect all the same benefits to come from an infrared sauna as a regular traditional sauna. And. You can use them in exactly the same way.
You can use an infrared sauna before your workout to warm up your body and prepare it for exercise. And, you can use an infrared sauna after your workout to relax, loosen tired stiff muscles, and boost recovery.
Infrared saunas run at lower temperatures compared to traditional saunas – but they achieve the same results. Infrared saunas are highly efficient and heat your body directly without heating the air inside the cabin. The best temperature for an infrared sauna is 120°F.
HEALTH BENEFITS OF SAUNA
What are the health benefits of sauna? Let’s take a look at the key health benefits you can expect from a sauna, aside from boosting your workout routine.
HEART HEALTH
Saunas stimulate cardiovascular activity. Heart rate can increase to levels similar to moderate exercise.
SKIN CLEANSING
Sweating is great for your skin. It opens your pores and flushes grime and dirt to the surface where it can be washed away.
DETOXIFICATION
Saunas are an excellent way to flush toxins from the body.
IMMUNE SYSTEM
Evidence shows that regular use of a sauna can help boost the immune system and increase white blood cell levels.
RELAXATION
Saunas are incredibly relaxing. If you want to unwind and relieve some stress – try a sauna session.
BETTER MENTAL HEALTH
A study by WebMD has shown that infrared sauna treatment can help reduce feelings of depression.
IMPROVED SLEEP
Using a sauna in the evening can help you relax after a long stressful day and encourage a good night’s sleep.
HEADACHE RELIEF
Research shows that sauna treatment can be an effective way of treating chronic tension headaches.
For more on the Health Benefits of Sauna – click here.
HOT SAUNA BEFORE OR AFTER WORKOUT FAQ
CAN I USE THE SAUNA BEFORE AND AFTER MY WORKOUT?
Yes, you can use the sauna before and after your workout. You can use a sauna before your workout to help your body warm up. And, you can use it after your workout to boost recovery.
IS IT BAD TO SAUNA BEFORE A WORKOUT?
No, it’s not bad to sauna before a workout. However, you should only stay in the sauna for a short time – up to 5 minutes. This will allow your body to warm up but won’t place too much stress on your body before you begin your session. And, make sure you stay well hydrated.
IS HOT SAUNA GOOD AFTER A WORKOUT?
Yes, a hot sauna is good after a workout. It will boost your recovery and ease tight, tired muscles. Sauna heat stimulates cardiovascular activity which in turn pumps increased levels of blood around your body. This helps you recover better and faster after a workout.
HOW LONG SHOULD YOU SAUNA AFTER A WORKOUT?
You should only stay in a sauna for as long as you feel comfortable. If you are a beginner you should start low and gradually work your way upwards. Experienced users will spend anywhere between 5-15 minutes in a sauna. For more see: How Long Should You Stay in a Sauna – click here.
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About the Author
JAKE RAOUL
• Sauna Specialist
Meet Jake, a man with a passion for sauna therapy. Jake’s background is in science and his passion is wellness and basketball. Growing up in Orlando Florida, Jake enrolled in Florida International University where he graduated with a BS in Biological Sciences.
As a young man, he worked in the spa and wellness center at the renowned Breakers Palm Beach luxury hotel. Here he developed his skills and understanding of client-centered wellness delivery. Upon graduating from Florida International University he took up a research position focusing on the application and practical effects of steam therapy.
His research has contributed to advancing the understanding of steam sauna therapy and how it can be applied in the occupational health environment. His work in this area has been officially recognized for its impact on the field.
Jake is a devoted fan of the Orlando Magic basketball team. When not working and advancing his research he enjoys attending games at the Kia Center in downtown Orlando. He also likes to remain active in his local sports community and volunteers as a basketball coach for his local youth team.
With his background in scientific research and passion for wellness, Jake is a valuable addition to the Home Sauna Heaven writer’s team where he shares his knowledge and understanding of sauna therapy, steam sauna therapy, and how they can be used for best effect.
I think sauna is best after workout. It really helps your body relax and your muscles less tense.