Infrared saunas have gained popularity among athletes and influencers for good reason. They boost the immune system, enhance skin health, and support fitness recovery. Unlike traditional saunas that rely on hot stones or heaters, infrared saunas use infrared light to deeply warm muscles, joints, and tissues.
Bjørn Ekeberg, CEO of Recharge Health, explains that this light increases blood flow, oxygen delivery, and cellular repair, reducing inflammation and easing muscle and joint pain. Ideal for athletes and active individuals, infrared saunas offer powerful recovery benefits. Read on for expert insights on their advantages, how to choose one, and what to expect on your first session.
What Is Infrared Light?
A 2018 study in the Journal of Photochemistry and Photobiology explains that infrared light is electromagnetic radiation with varying wavelengths. In a sauna, this light promotes cellular regeneration by enhancing mitochondrial function, crucial for energy production, while reducing inflammation and improving circulation, says Jeremy Brown, DPT, a physical therapist in San Diego.
Infrared saunas emit light in three bands: near, mid, and far, each with unique benefits, explains Candice Bruder, CEO of Pure Sweat Studios. Far-infrared penetrates deepest, breaking down toxins stored in fat and tissue to release them through sweat, helping cells strengthen against disease and inflammation. Mid-infrared targets muscles and joints, easing pain and speeding recovery. Near-infrared improves skin health, giving it a radiant glow.
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What’s the Difference Between Infrared Saunas and Red-Light Therapy?
Different light therapies address various health needs but are not interchangeable. Infrared light penetrates deeply, promoting toxin removal and muscle repair, as Bruder noted. Infrared saunas also operate at higher temperatures, between 110°F and 150°F (43°C to 65°C), explains Brown. In contrast, red-light therapy uses specific red to near-infrared wavelengths to energize cells without generating intense heat, says Ekeberg.
Benefits of infrared sauna for performance and recovery
Infrared saunas offer varying intensities that provide a range of fitness benefits, making them a valuable addition to your workout routine.
Accelerated Muscle Repair
Infrared light penetrates deep into muscle tissue, boosting cell regeneration and speeding recovery. “Infrared saunas help relax tight muscles, reducing recovery time after intense workouts,” says Ekeberg. The heat also triggers nitric oxide release, which increases circulation and oxygen flow, flushing out metabolic waste like lactate to decrease soreness, explains Brown. A 2024 Scandinavian Journal study confirmed that four days of 30-minute infrared lamp sessions accelerated muscle recovery in female soccer players.
Cardiovascular Health Boost
The heat raises your heart rate, simulating light aerobic exercise. Brown notes, “Regular sauna use improves cholesterol, blood flow, and lowers blood pressure.” Over time, your cardiovascular system strengthens, enhancing endurance and heart function. Bruder adds, “Infrared saunas widen blood vessels, promote oxygen-rich blood flow, and create passive cardiovascular exercise.”
Reduced Inflammation and Pain Relief
Mid-range infrared wavelengths penetrate soft tissues and joints to improve circulation and oxygen delivery, reducing inflammation and pain while accelerating healing, says Bruder. Brown concurs, highlighting infrared light’s role in lowering inflammatory markers and supporting tissue recovery. Research from AIMS Biophysics shows infrared exposure reduces oxidative stress and inflammation in various body parts, including the brain and spinal cord.
Infrared saunas offer multifaceted benefits, making them a smart choice for fitness enthusiasts seeking faster recovery and overall wellness.
Risks of infrared saunas
Infrared saunas offer many benefits but come with potential risks. Always consult a healthcare professional before starting sauna sessions to ensure they suit your health needs.
Risk of Dehydration
Sweating in an infrared sauna helps eliminate toxins but can also deplete electrolytes. Brown warns that excessive fluid loss may cause dizziness, fatigue, and headaches.
Possible Dizziness or Light-Headedness
While infrared saunas can lower blood pressure, this effect might lead to dizziness, nausea, or fainting. Brown advises standing up slowly and exercising caution if you feel light-headed during or after a session.
How to best use an infrared sauna for fitness and recovery
Fitting one more thing into your busy schedule can feel overwhelming, but the benefits of infrared saunas make it worth prioritizing.
Brown and Bruder recommend using infrared saunas after workouts or on active recovery days to boost muscle repair and reduce soreness. “They work best as a post-workout recovery tool to support muscle healing and cardiovascular health,” says Brown.
On recovery days, treat sauna sessions as low-level cardiovascular exercise. Brown also suggests adding breathwork or meditation to activate the parasympathetic nervous system for deeper recovery.
While session lengths vary, research shows 10- to 15-minute stints are effective. If you’re new, start with shorter sessions and gradually increase time based on how your body responds.
To maximize benefits, Bruder advises aiming for three sessions within 10 days. “Consistency is key—like exercise, regular sauna use helps you sweat sooner and deeper, enhancing results over time.”
Who should skip infrared saunas?
If you’re considering infrared saunas to enhance fitness and recovery, consult a licensed medical professional—such as a sports medicine doctor or physical therapist—for personalized advice. According to Brown, certain groups should avoid infrared saunas, including:
- Pregnant individuals
- People with low blood pressure
- Those with fluid and electrolyte regulation issues, like kidney disease patients
- Anyone sensitive to heat or heat intolerant
How to prepare for your first trip to the infrared sauna
Feeling nervous about your first infrared sauna session? Don’t worry—here are expert tips to help you prepare and know what to expect.
Before You Go: Hydrate well before and during your session. “Staying hydrated is key,” says Ekeberg.
What to Wear: Infrared saunas can get warm, so wear lightweight, breathable clothing like cycling shorts, a sports bra, and sandals or flip-flops. Check with your sauna studio for their dress code.
During the Session: Relax as your body heats up and begins to sweat. Brown notes, “You may feel warmth and relaxation from the release of nitric oxide,” creating a soothing experience.
Frequently Asked Questions
What makes infrared saunas different from traditional saunas?
Infrared saunas use infrared light to penetrate deeper into muscles and tissues, promoting cellular repair and recovery without the intense heat of traditional saunas.
How do infrared saunas aid muscle recovery?
Infrared light boosts blood flow and oxygen delivery, helping to flush out metabolic waste like lactate and reduce inflammation, which speeds up muscle repair and reduces soreness.
Can infrared saunas improve cardiovascular health?
Yes, the heat increases your heart rate, simulating light aerobic exercise, which can improve circulation, lower blood pressure, and enhance cardiovascular fitness over time.
Are infrared saunas effective for pain relief?
Infrared wavelengths, especially mid-range, penetrate muscles and joints to reduce inflammation and pain while promoting tissue healing.
How long should I stay in an infrared sauna?
Sessions typically last 10 to 15 minutes, but beginners should start shorter and gradually increase time based on comfort and tolerance.
How often should I use an infrared sauna for best results?
Consistency matters. Aim for about three sessions over 10 days to help your body adapt and maximize benefits.
Are there any risks or side effects?
Possible risks include dehydration, dizziness, and lowered blood pressure. Stay hydrated, stand up slowly, and consult a healthcare professional if you have underlying conditions.
Who should avoid infrared saunas?
Pregnant individuals, those with low blood pressure, kidney disease, fluid regulation issues, or heat intolerance should avoid infrared sauna use unless advised otherwise by a doctor.
What should I wear during a session?
Lightweight, breathable clothing like cycling shorts and a sports bra is recommended, but always check the studio’s guidelines.
Can I combine infrared sauna sessions with other recovery techniques?
Yes, incorporating breathwork or meditation during your sauna session can enhance relaxation and recovery benefits.
Concluison
Infrared saunas offer a powerful, science-backed way to enhance fitness recovery, reduce pain, and boost cardiovascular health. By penetrating deep into muscles and tissues, they accelerate healing and promote overall wellness. While the benefits are compelling, it’s important to approach sauna use thoughtfully—staying hydrated, starting with shorter sessions, and consulting a healthcare professional if you have any health concerns. With consistent use and proper guidance, infrared saunas can become a valuable addition to your fitness and recovery routine, helping you perform better and feel stronger every day.
