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Post-Workout Sauna: The Benefits of Sauna After Workout - Secret Saunas

Post-Workout Sauna: The Benefits of Sauna After Workout

Are you wondering if it's a good idea to go in the sauna after a workout?

Well, the answer is yes! Going in the sauna after a workout can provide you with a range of health benefits. By raising your skin temperature and causing heavy sweating, saunas can help relieve pain, reduce stress, and improve your cardiovascular health.

In fact, heart rate, joint movement, and muscle soreness. It can even lower the risk of cardiovascular events and blood pressure. However, it's important to use saunas with caution, as they can cause dehydration and raise blood pressure. If you have uncontrolled high blood pressure or heart disease, it's best to consult your doctor before using a sauna after a workout. So why not give it a try and experience the relaxation and well-being that saunas can provide?

Top health benefits of using the sauna after working out 

If you're wondering whether you should go in the sauna after a workout at the gym, there are several top health benefits to consider. 

First, using the sauna can help with muscle recovery by increasing blood flow and reducing muscle soreness. Additionally, it can improve sleep quality, enhance cardiovascular fitness, lower stress levels, and even aid in weight loss. 

So, if you're looking for an extra boost to your post-workout routine, stepping into the sauna might be worth considering.

Helps Muscle Recovery

To enhance your muscle recovery after a workout, consider spending some time in the sauna. Saunas have been found to have several benefits that can aid in the recovery process. Here are three reasons why using the sauna after working out at the gym can help with muscle recovery:

  • Increased Blood Flow: The heat from the sauna causes blood vessels to dilate, promoting better circulation. This increased blood flow delivers essential nutrients and oxygen to your muscles, helping them recover faster.

  • Reduced Muscle Soreness: Sauna sessions can help alleviate muscle soreness by flushing out metabolic waste products, such as lactic acid, that accumulate during exercise. This can lead to reduced inflammation and faster recovery.

  • Relaxation and Stress Reduction Saunas provide a peaceful and calming environment, allowing your body and mind to relax. Lowering stress levels can positively impact muscle recovery by reducing tension and improving sleep quality.

By incorporating a post-workout sauna into your routine, you can optimize your muscle recovery and enhance your overall fitness journey.

Improves sleep

Enhancing your sleep quality can be achieved by incorporating sauna sessions into your routine, as the relaxation and stress reduction provided by saunas can promote a peaceful and restful night's sleep.

After a workout, going in the sauna can help relax your muscles and relieve any tension or soreness, allowing your body to fully unwind and prepare for a good night's sleep.

Sauna sessions also help to regulate your body temperature, which can aid in falling asleep faster and staying asleep throughout the night.

Additionally, the heat from the sauna can promote the release of endorphins, which're natural feel-good chemicals that can help reduce anxiety and promote relaxation.

So, if you're looking to improve your sleep quality, consider adding a sauna session to your post-workout routine.

Cardiovascular Fitness

Immerse yourself in the heat of the sauna and experience the incredible benefits it has on your cardiovascular fitness. The sauna isn't just a place to relax and unwind, but it's also a powerful tool to improve your heart health. Here's why you should consider hitting the sauna after a workout:

  • Increased blood flow: The heat in the sauna causes your blood vessels to expand, promoting better circulation and delivering oxygen-rich blood to your muscles.

  • Lower blood pressure: Sauna sessions have been shown to lower blood pressure, reducing the risk of cardiovascular diseases.

  • Improved endurance: Regular sauna use can enhance your cardiovascular endurance, allowing you to push harder during workouts and achieve better fitness results.

  • Faster recovery: The sauna helps to remove metabolic waste products from your muscles, reducing muscle soreness and speeding up recovery time.

So, after your next workout, don't forget to reward yourself with a rejuvenating sauna session to boost your cardiovascular fitness and overall well-being.

Lowers stress levels

Relaxation seekers can find solace in the sauna, where stress levels can be effectively lowered. After a tough workout, stepping into the sauna can provide a much-needed break from the demands of daily life.

The heat and steam work together to promote relaxation and calmness, helping you unwind after a challenging exercise session. As you sit in the sauna, your body temperature rises, causing a release of endorphins, which are natural stress-relieving hormones.

Additionally, the sauna's heat helps to dilate blood vessels, improving circulation and oxygen flow throughout your body, further reducing stress. So, if you're looking for a way to wind down and relax after a workout, consider heading to the sauna to melt away the stress and tension from your day.

Weight Loss

One of the potential advantages of sauna use is its weight loss benefits. When you sit in a sauna, the high temperature causes your heart rate to increase and your blood vessels to dilate, promoting circulation and increasing your metabolic rate. This can lead to an increase in calorie burning and potentially contribute to weight loss. However, it's important to note that any weight loss experienced in the sauna is primarily due to fluid loss through sweating, and not fat loss. It's also crucial to stay hydrated and replenish the fluids lost during a sauna session. While sauna use can be a complementary addition to a healthy lifestyle and exercise routine, it should not be relied upon as the sole method for weight loss. It's always best to consult with a healthcare professional for personalized advice. 

Check out the Pros and Cons of using a sauna for weight loss in the table below:


Pros of Sauna Use for Weight Loss

Cons of Sauna Use for Weight Loss

Tips for Sauna Use and Weight Loss

  • Increased calorie burning due to elevated heart rate and metabolic rate
  • Weight loss in the sauna is primarily due to water weight loss, not fat loss
  • Stay hydrated and drink plenty of water before, during, and after sauna sessions
  • Can complement a healthy lifestyle and exercise routine
  • Sauna use should not replace regular exercise and a balanced diet
  • Incorporate sauna use as part of an overall weight loss plan, including regular exercise and healthy eating
  • Promotes relaxation and stress reduction, which can indirectly support weight loss goals
  • Sauna use alone is not an effective or sustainable method for long-term weight loss
  • Listen to your body and don't push yourself too hard in the sauna
  • Can aid in detoxification and elimination of toxins, which may support weight loss efforts
  • Sauna use should be avoided if you have any underlying health conditions or are pregnant
  • Seek guidance from a healthcare professional before starting a sauna routine
  • Improved circulation and blood flow can help with nutrient delivery and waste removal
  • Sauna sessions should be limited in duration and frequency to prevent dehydration and overheating
  • Use sauna sessions as a tool for relaxation and self-care, rather than solely for weight loss purposes

Remember, weight loss is a complex process that involves a combination of healthy eating, regular physical activity, and lifestyle changes. Sauna use can be a beneficial addition to your overall weight loss journey, but it should not be relied upon as the sole method for achieving your goals.

Check out our full length article on how using can increase calorie expenditure and support weight loss 

Reduced Muscle Tension

To alleviate muscle tension from a strenuous workout, nothing beats the soothing heat of a sauna session. Going in the sauna after a workout can provide numerous benefits for your muscles. Here are three reasons why you should consider hitting the sauna after your workout:

  • Relaxation: The heat and steam in the sauna help to relax your muscles, relieving any tension or tightness that may have built up during your workout. It's like giving your muscles a warm, comforting hug. Up the relaxation with luxury saunas
  • Increased blood circulation: One of the best benefits of a sauna is that they causes your blood vessels to expand, allowing for better circulation. This increased blood flow delivers essential nutrients and oxygen to your muscles, helping them to recover and repair more efficiently.
  • Pain relief: Saunas have been shown to have analgesic effects, meaning they can help to reduce pain. The heat stimulates the release of endorphins, which are natural painkillers produced by your body. This can help to alleviate the inevitable DOMS (delayed onset muscle soreness) that you may be experiencing after your workout.

So, the next time you finish a tough gym session, treat yourself to a sauna session. Your muscles will thank you!

Before or After: Benefits of Sauna After a Workout

You might be wondering whether it's best to hit the sauna before or after your gruelling workout session. While there is no one-size-fits-all answer, it ultimately depends on your personal preference and goals. Having a sauna before your workout can help relax and warm up your muscles, preparing them for exercise and reducing the risk of injury. On the other hand, spending time in a sauna after a workout can aid in muscle recovery and help relieve any tension or soreness. It's important to listen to your body and do what feels best for you. Experiment with both options and see which one enhances your workout experience and recovery. Remember to stay hydrated and avoid spending too much time in the sauna to prevent dehydration.

How long to sit in sauna after workout

Once you've finished your workout, it's time to unwind and give your body some well-deserved relaxation in the sauna. But how long should you actually sit in the sauna after a workout? 

The duration of your sauna session after exercise will depend on the type of sauna and your personal preference and tolerance to heat. Generally, it's recommended to spend around 10-20 minutes for traditional Finnish saunas or dry saunas. the sauna after a workout. If you're using an Infrared Sauna, then you can extend this to around 20-30 minutes in a sauna. Although the temperatures in infrared saunas are often a little bit lower they still bring all the same sauna benefits. After you finish your hot sauna session remember to cool down gradually, listen to your body and not overdo it! 

If you're new to saunas, remember to take it easy. If you start to feel dizzy or lightheaded, it may be time time to get out. Remember to stay hydrated by drinking plenty of water before, during, and after take a sauna to replenish fluids lost through sweating. 

Check out our full length guide on how long you should stay in the sauna for optimal health benefits

Etiquette: The Do's and don'ts for Public Sauna Use

If you don't have a home sauna it's highly likely you'll be spending time in the sauna room at your local gym. Etiquette is crucial in a public sauna - knowing the do's and don'ts can ensure a comfortable and respectful experience for everyone involved. 

Here are some important guidelines to keep in mind:

  • Respect personal space: While saunas can get crowded, it's important to respect the personal space of others. Avoid sitting too close or invading someone else's area.

  • Keep conversations low: Saunas are meant for relaxation, so keep conversations quiet and minimal. This allows everyone to enjoy the peaceful atmosphere.

  • Maintain cleanliness: Be considerate, and clean up after yourself. Sit on a towel to avoid leaving sweat marks, wipe down the benches and avoid leaving any trash or personal belongings behind.

  • Don't bring your phone: If you are sharing a sauna with other people, using your phone can be annoying and intrusive. Other people may not appreciate hearing your music or watching you scrolling through social media while they’re trying to relax. 

By following these simple rules, you can create a harmonious environment in the public sauna and make the experience enjoyable for yourself and others. So, relax, unwind, and respect the sauna etiquette!

Risks: Keeping safe while you use a sauna

Staying safe in the sauna is crucial to ensure a relaxing and enjoyable experience for everyone involved. When using a public sauna, it's important to be aware of the risks and take necessary precautions. 

First and foremost, make sure to stay hydrated by drinking plenty of water before, during, and after your sauna session. This will help prevent dehydration, which can lead to dizziness and nausea. 

Additionally, it's essential to limit your sauna time to 15-20 minutes and avoid staying in for too long. Prolonged exposure to the high temperatures can be harmful. Gradually cool down after your session and avoid sudden temperature changes. 

Lastly, if you start to feel unwell or uncomfortable during your sauna, listen to your body and leave the sauna immediately. 

By following these guidelines, you can safely enjoy the benefits of the sauna.

Summary: Post-Workout Saunas are great, why not try it?

Why not enhance your post-workout recovery and relaxation by indulging in the soothing heat sauna bathing?

UIAfter a strenuous workout, your muscles are likely to be tired and fatigued. using a sauna after working out provides numerous benefits to aid in your recovery process. The heat from the sauna helps to increase blood flow, which in turn delivers essential nutrients and oxygen to your muscles, promoting faster healing and reducing muscle soreness.

Additionally, one of the benefits of sweating in a sauna is to flush out toxins from your body and improve your overall well-being. So, if you're looking to unwind and optimize your results at the gym, why not try a sauna after your next workout ?

Just remember to stay hydrated, limit your time in the sauna to about 15-20 minutes, and gradually cool down afterwards for a safe and effective post-workout experience.

Check out our article on the 10 Clinically Proven Health Benefits of using a Sauna

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Jasper Knight the Founder of Secret Saunas photographed in an Auroom Sauna in Estonia

About the Author

I'm Jasper Knight, the founder of During my travels through Finland and Scandinavia in 2018 I was introduced to the thrilling local ritual of taking daily hot saunas and then cooling off by plunging into the dark icy waters of a frozen lake. This experience was so fulfilling that it felt like an addiction. My desire to return to the forests and lakes of Northern Europe led me to set up Secret Saunas with the mission of bringing that authentic Finnish sauna experiences home.

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