There’s no denying that regular exercise is vital for a healthy lifestyle. But finding time to hit the gym or go for a run can definitely be challenging. 

If you're looking for an alternative way to boost your fitness routine that doesn’t require you spending hours on the treadmill, consider trying a sauna workout. 

This innovative approach combines the benefits of a sauna with physical activity, making it a great way to burn calories and boost your metabolism.

But how do you incorporate sauna use into a workout routine? Is it safe to exercise in the sauna, and how will this affect your fitness goals? Here's everything you need to know about sauna workouts.

Before You Begin: Preparing for a Sauna Workout

Sauna workouts are a great way to kick off your fitness routine. But before you start performing high-intensity exercises in the sauna, it's important to prepare yourself for this new approach. 

Consult a Healthcare Professional

If you have any medical conditions or concerns about using a sauna, make sure to consult a healthcare professional before beginning your workout routine. 

A professional can help determine whether sauna workouts are suitable for you and ensure that your body is ready to handle the heat. This is particularly important for people with heart problems, asthma and other lung ailments, high blood pressure, and pregnant individuals.

Choose the Right Sauna

There are different types of saunas, including infrared, traditional, and steam saunas. Each has its own set of benefits and drawbacks.

• Infrared saunas use infrared light to heat your body directly rather than heating the air around you. Studies show that the heat from this sauna deeply penetrates your muscles and joints, providing deep tissue relief and promoting muscle recovery.

• Traditional saunas, such as Almost Heaven Rainelle 4-Person Indoor Sauna, heat sources like wood or electricity to heat the air, which then warms your body. Known for providing a more intense heat experience, these saunas can help improve blood circulation, and boost your metabolism, allowing you to burn more calories. When you pour water over the heated rocks, it can create higher levels of humidity. The moist heat can help improve respiratory function and increase lung capacity, ultimately enhancing your performance during exercise, per Tufts Medical Center.

It’s important to choose a sauna that aligns with your fitness goals and health needs. 

If you’re just starting out, go for a traditional sauna. Conversely, if you really want to sweat it out and burn some calories while doing so, an infrared sauna can be a good option.

Dress Appropriately

Since you’ll be sweating a lot, wearing appropriate clothing is important. This includes loose-fitted, breathable clothes that allow air to circulate and reduce moisture buildup while helping you cool down efficiently (via the Department of Industrial Relations California). 

Also, consider your activity level and make sure your preferred workout attire doesn't restrict your movement.

Stay Hydrated

Staying hydrated is key to performing your best during a sauna workout. While you sweat, you release toxins through your pores, but you also lose a lot of essential minerals and electrolytes. This can cause dehydration, dizziness, and lightheadedness.

Research shows that severe dehydration can result in low blood pressure, seizures, stroke, and even hypovolemic shock in extreme cases. To help avoid this, drink plenty of water before, during, and after your session to replenish fluids lost through sweating. 

You can also consider adding electrolyte-enhanced beverages, like gatorade or good ol’ coconut water, to maintain mineral balance in your body. 

The Sauna Workout: During and After

When it comes to performing a sauna workout, there are a couple of different methods.

Different Approaches to Sauna Workouts

Pre-workout warm-up

You can use the sauna for a pre-workout warm-up to prepare your body for exercise. This process has been proven to increase your core temperature, improve blood flow, and stretch your muscles.

Spend 10-15 minutes in the sauna before your workout, focusing on deep breathing and gentle stretches.

Intermittent sauna training

Intermittent sauna training involves alternating between short periods in the sauna and periods of rest or light activity outside the sauna. Studies show that this alternative approach can help improve your body's ability to tolerate heat and may enhance cardiovascular endurance. 

You can start with short intervals (e.g., 5 minutes in the sauna followed by 5 minutes of rest) and gradually increase the duration of your sauna sessions as you become comfortable with the high temperature.

Hotworx

Hotworx is a fitness program that combines the benefits of infrared sauna therapy with isometric and HIIT (High-Intensity Interval Training) workouts. These sessions typically last 30 minutes and are performed in an infrared sauna like Dynamic Sauna Barcelona Edition 2 at 125°F (51°C). 

Studies show that when heat and infrared energy increases your core temperature, it can significantly reduce your warm-up time. This allows you to quickly transition from submaximal to more intense exercises, maximizing your workout efficiency. 

The combination of heat and exercise also helps increase your calorie burn, making Hotworx an effective option for individuals who want to shed some pounds or improve their core strength quickly.

Hot Yoga

Also known as Bikram Yoga, hot yoga is practiced in a heated environment, usually between 90 to 100 degrees Fahrenheit. This type of yoga typically consists of a series of poses and deep breathing exercises to build strength, enhance flexibility, and improve balance. 

Bikram yoga has been shown to improve lower body strength, upper and lower body range of motion, and balance. 

The warm, moist heat can also help alleviate joint stiffness and muscle tension, reducing the risk of injuries during a strenuous yoga session. 

Incorporating Sauna-Friendly Exercises

Before hopping into the sauna, it's essential to plan your workout routine and choose activities suitable for the heated environment and your experience level. 

If your primary goal is to lose weight and sweat as much as possible, consider focusing on high-intensity workouts that will increase your heart rate and rapidly burn calories. These include push-ups, squats, planks, bicycle crunches, and jumping jacks.

If you're dealing with muscle strain or limited mobility, you might want to focus on recovery exercises instead. These include yoga poses, foam rolling and light stretching. According to Physical Therapy in Sport Journal, the heat will help relax muscles, making it easier to stretch and improve flexibility.

Importance of Pacing Yourself

Since both saunas and exercise generate heat, combining the two can rapidly increase your core body temperature. If not managed properly, this could result in heat exhaustion or heat stroke, both potentially life-threatening conditions, per WebMD. 

If you're new to sauna workouts, it's essential to start slow and gradually increase the intensity and duration of your sessions. Begin with shorter workouts for 10-15 minutes, and gradually increase the time as you become more acclimated to the heated environment. 

While working out, monitor your heart rate and ensure it stays within a safe range for your age and fitness level. If you feel lightheaded, dizzy, or excessively tired, take a break or stop the session altogether.

Working out in a sauna can also cause your muscles to become more flexible and relaxed, which may lead to a false sense of security. This can result in overstretching or pushing yourself too hard, increasing the risk of injury. Always pay attention to your body’s signals and go for interval training. 

This method involves alternating between periods of high-intensity exercise and rest or low-intensity exercise. This allows your body to recover briefly between intense bursts of activity, helping you manage your core temperature and avoid overheating (via Healthline).

After your sauna workout, allow your body to cool down gradually. Spend a few minutes stretching or performing gentle movements outside the sauna to help your body return to its normal temperature.

Muscle Recovery Benefits of Sauna Workouts

Sauna workouts can do wonders for muscle recovery. Following are some muscle recovery benefits of a sauna workout:

Increases Nutrient Absorption 

The heat from a sauna session causes your blood vessels to dilate, increasing blood flow to the muscles. 

Research shows that this increased circulation helps deliver essential nutrients and oxygen to the muscles, promoting faster recovery and reducing muscle soreness.

Removes Metabolic Waste

As you exercise, your muscles produce metabolic waste products like lactic acid, which can lead to muscle fatigue and soreness. The increased blood flow during a sauna workout helps flush out these waste products, allowing your muscles to recover more quickly.

Reduces Inflammation

Studies show that heat stress triggers the release of anti-inflammatory substances that activates your immune cells, reducing systemic inflammation. This can help reduce muscle inflammation and speed up the healing process after an intense sauna workout.  

Supports Muscle Growth

Sauna workouts can help increase the production of heat shock proteins, which are essential for muscle growth and repair. 

According to the Journal of Applied Physiology, these proteins help transport amino acids to damaged sites, repairing damaged muscle fibers while stimulating growth hormones that can help increase lean muscle mass and improve strength. 

Sauna Workout: The Takeaway

Whether you want to tone your muscles, shed some pounds, or increase your cardiovascular endurance, sauna workouts are a great way to achieve your goals.

Just make sure to take it slow and gradually increase your workout duration. Remember to always listen to your body and enjoy the experience!

If you're interested in incorporating sauna workouts into your fitness routine, check out MySaunaWorld's collection of traditional and infrared saunas. For more information, contact us at +1 (260) 254-3087. Our team will be more than happy to help you find the perfect model for your wellness space.