🏋️♂️ 🏋️♀️ Fitness, Reinvented: Why Saunas Are Entering the Exercise Chat
The science, the strategy, and the surprising upside of combining heat with your fitness routine
You’ve probably seen it: athletes in saunas doing light stretching, shadowboxing, or just sitting quietly post-lift, marinating in the heat.
It might seem like overkill — or a hack too good to be true.
But science says: done right, sauna (infrared) workouts and post-exercise sauna sessions can actually enhance your performance, recovery, and longevity.
Let’s unpack what’s real, what’s hype, and how you might integrate it (safely) into your routine.
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Note that throughout this piece I will refer to any sort of heat-enhanced exercise as “Sauna”, but this could also be infrared saunas, or “hot room” use. There are some differences, but for brevity’s sake, we’ll use them interchangeably. They all provide positive affects!
🧠 Why Saunas Work (and What They Really Do)
Saunas aren’t new — humans have been sweating in hot boxes for centuries. People seek them out as a natural human instinct. But what’s new is how we understand the physiological impact of heat on performance and health and use it to our advantage.
So what are these physiological impacts of Sauna use?
1. Sauna use provides an extra “Cardiovascular Boost” ❤️
Regular sauna (infrared, hot room) use mimics some of the effects of moderate-intensity cardio. Combining sauna with exercise can improve VO₂ max, lower blood pressure, and reduce cholesterol more than exercise alone.
Again, that’s “more than exercise alone”. Think of it as a cardio amplifier, not a replacement.
2. Enhance Muscle Recovery and Anti-Inflammation 🔥
Heat promotes blood flow, relaxes muscle tissue, and can reduce DOMS (delayed-onset muscle soreness). That’s why athletes might use infrared and traditional saunas post-training.
Sauna sessions (especially after exercise) also elevate heat shock proteins, which help cells recover and adapt more efficiently. Some research suggest this may even slow age-related muscle breakdown.
Heat shock proteins (HSPs) are a group of specialized proteins that help protect cells from stress. Think of them as the body’s molecular repair crew — they kick into action when cells are under pressure.
HSPs function as molecular chaperones, meaning they:
Help fold proteins correctly (proteins must have specific shapes to function)
Refold mis-folded or damaged proteins
Prevent protein clumping (aggregation)
Transport proteins across membranes
Tag irreversibly damaged proteins for destruction
Because things like HSPs naturally occur post-exercise, using heat during or after exercise should be seen as icing on the cake 🎂 .
3. Mental Toughness and Relaxation 💪
Ready for a unique one?
Sweating in silence might be one of the last unoptimized mindfulness tools.
This comes from the built-in constraints being in a sauna offers:
You’re not on your phone
You’re not multitasking
You’re just sitting with discomfort
And those are training tools to practice all on their own!
🛠 How to Integrate Sauna Sessions into Your Fitness
If you’re not ready to do jumping jacks in 130ºF heat (and you probably shouldn’t), here’s how you can ease into a smart, science-backed sauna routine:
✅ Post-Workout Passive Use (Most Common)
Duration: 15–20 minutes
Frequency: 2–3x per week
Goal: Recovery, cardiovascular enhancement, mental reset
🧘♂️ Low-Intensity Sauna Movement
Think stretching, breath-work, and subtle mobility (not full workouts)
Works best in infrared saunas, which operate at lower temps
🏋️♀️ Guided Classes
Engage in an instructor-led class to learn the basics in a safe manner
Most classes are around the same cost as your typical monthly gym membership
🚫 Anything to Avoid?
High-intensity workouts in a hot sauna → strain + dehydration risk
Overuse → more heat ≠ more benefit. Your body still needs rest.
Underlying health conditions → talk to your doc before diving in
As with most new regiments, start slow and progress into using this tool with more intensity.
🙋♂️ Hype, Hip, or Hack
Sauna workouts aren’t a gimmick — they’re a legit enhancement tool for performance, recovery, and longevity.
Not everyone needs to sweat in a cedar box five times a week, but done right, light exercise in a sauna can:
Boost cardiovascular conditioning
Accelerate recovery
Offer rare mental clarity for extended periods after
Balancing a healthy amount of sauna use — with or without exercise — is key.The dosage makes the poison.
In Learning,
Disclaimer: The information provided in this post is for general informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new exercise or wellness program.