Should I Use the Sauna After Working Out?

Is It Good to Use the Sauna After Working Out?

The sauna, a small, typically wooden room designed to induce sweating through dry or wet heat, has long been lauded for its health benefits, particularly following physical exertion. But what exactly does this steamy sanctuary do for your body post-workout, and are there any risks involved?

This blog explores the dynamics of sauna use after exercise, weighing the benefits against the potential downsides, and guides how to incorporate sauna sessions into your fitness routine.sauna after working out

How Does a Sauna Work?

Saunas operate by heating the surrounding air, which in turn raises your body temperature, leading to profuse sweating. This process aims to mimic the body's natural way of cooling down but at a more accelerated pace, leading to a significant loss of sweat. The objective is to improve circulation, relax muscles, and offer a plethora of health benefits.

The Benefits of Using a Sauna After Working Out

1. Muscle Recovery

Post-exercise, muscle soreness can be a significant deterrent to maintaining a regular workout schedule. The sauna's heat promotes blood vessel dilation, enhancing blood flow to the muscles, which aids in the relaxation and recovery of muscle fibres, alleviating stiffness and discomfort.

2. Relieve Muscle Tension

The application of heat can significantly help your muscles relax and reduce tension. The increased blood flow from the sauna's heat delivers essential nutrients and oxygen to muscles, facilitating the repair of micro-tears and promoting muscle recovery.

3. Better Cardiovascular Health

Regular sauna use may bolster heart health and reduce the risk of heart disease by improving heart function and blood circulation. This is supported by research suggesting a correlation between regular sauna use and a lower risk of cardiovascular-related mortality.

4. Weight Loss

While the immediate weight loss observed post-sauna is primarily due to water loss, some studies suggest a connection between regular sauna use and actual body fat reduction, attributing it to increased core body temperature.

5. Stress Relief

Sauna sessions are not only physically relaxing but also mentally. The heat helps relieve stress, promoting a sense of well-being, partly due to the release of endorphins, the body's natural feel-good chemicals.

6. Skin Cleansing

Sweating opens up pores and helps cleanse the skin, leading to a clearer complexion and improved skin health.

The Risks of Using the Sauna After Working Out

Despite the benefits, sauna use is not without its risks, especially if misused. Dehydration is a primary concern due to the considerable amount of sweat lost. It's crucial to hydrate before and after sauna use. Individuals with specific health conditions, such as heart disease or respiratory issues, should consult a healthcare provider before incorporating sauna sessions into their routine.

Sauna Before or After Working Out?

The ideal time to use the sauna is after your workout. Pre-exercise sauna sessions can lead to muscle relaxation that might increase the risk of injury during physical activity. Moreover, it can cause dehydration before you even start your workout. After exercising, your body is already warmed up, making the transition into the sauna's heat smoother and more beneficial.

Does the Type of Sauna Matter?

Yes, the type of sauna can influence your experience and benefits. Traditional steam saunas, infrared saunas, and dry saunas each offer unique advantages. For example, infrared saunas are renowned for their ability to penetrate deeper into muscle tissue, potentially offering more significant muscle recovery benefits. However, all types share the core benefits of relaxation and detoxification.

Why the Solo One Infrared Sauna is Perfect for your Home

The Solo One Infrared Sauna is the perfect choice to enjoy the benefits of a sauna at home. It is the size of a regular corner shower cabin and because it is a dry sauna, you could place it in any room. Not just in your bathroom. It is also:

  • Cheap to run - electricity costs approximately £0.51 per 60-minute session.
  • Easy Assembly - two adults can complete the build in a few hours using basic tools.
  • Easy Installation - requires only 1 normal plug socket.

Solo One Infrared Sauna


Incorporating sauna sessions after your workout can enhance your fitness routine by promoting muscle recovery, improving cardiovascular health, aiding in weight management, and providing much-needed stress relief. However, it's essential to approach sauna use with caution, especially if you have pre-existing health conditions or are new to sauna therapy. Always stay hydrated and listen to your body, limiting your sessions to a safe duration. With these considerations in mind, the sauna can be a rewarding addition to your post-workout regimen.

shop infrared saunas

FAQ: Using the Sauna After Working Out

Does a sauna after a workout help lose weight?

Using a sauna after workouts can contribute to weight loss, but primarily through water weight due to sweating. Any immediate weight reduction is likely temporary until you rehydrate. However, some studies suggest that regular sauna use may aid in long-term weight management by increasing core body temperature and potentially boosting calorie burn.

Is sauna good for belly fat?

Directly targeting belly fat isn't possible through sauna use alone. While the sauna can help with overall weight management by supporting a slight increase in calorie expenditure and promoting a healthier lifestyle, reducing belly fat specifically requires a combination of regular exercise, a healthy diet, and overall body fat reduction.

Is sauna after gym a good idea?

Yes, using the sauna after hitting the gym can be beneficial. It aids in muscle recovery, relaxes muscle tension, enhances cardiovascular health, and provides a relaxing experience that can relieve stress. Just ensure you're hydrated and listen to your body to avoid overheating or dehydration.

Does the sauna burn calories and fat?

While sitting in a sauna does burn more calories than sitting at rest because your body is working harder to cool itself, leading to a slight increase in calorie burn, it's not a significant enough amount to solely rely on for fat loss. The calorie burn attributed to sauna use is modest and should not replace regular exercise and a balanced diet for weight loss and fat reduction.

How many calories does 30 minutes in the sauna burn?

The number of calories burned in 30 minutes in the sauna varies by individual, based on factors like weight and individual metabolism. Estimates suggest you can burn approximately 1.5 to 2 times more calories than sitting at room temperature, which might equate to around 30-60 calories for an average person. However, these figures can vary widely.

Does sauna speed up metabolism?

Regular sauna use can have a mild effect on increasing metabolic rate by improving overall cardiovascular function and muscle health, which in turn can contribute to a slightly higher metabolism. While the impact on metabolism may not be dramatic, when combined with regular exercise and a healthy diet, sauna use can be part of a comprehensive approach to boosting metabolism over time.

Remember, while the sauna has numerous benefits post-workout, it's important to use it as a supplement to a balanced fitness and nutrition regimen, not as the sole method for weight loss or improving health.

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