Sauna sessions have long been associated with rest, relaxation and recovery. But beyond these positive anecdotal affects, regular sauna use can provide significant physiological and neurological benefits too. This is especially true when the heat exposure from a sauna is incorporated into your post-workout routine. 

Alan Morton, lead tutor and assessor at The Fitness Group, the UK's leading provider of personal trainer courses, shares his science-backed reasons of why adding a post-workout sauna session can help boost your health and aid recovery, alongside the other top benefits.

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Benefits of a post-workout sauna

After a tough workout, there’s nothing better than sitting back, relaxing and giving your muscles and mind a bit of time to recover. For many, the sauna is an ideal place for this. 

But what are the actual benefits when it comes to a post-workout sauna? Let’s take a look at the top 5 so you can sauna with the satisfaction that it’s working wonders for your body. 

1. Improved heart health

Your heart is one of the main parts of your body to benefit from a regular after workout sauna. And with heart and circulatory diseases causing over a quarter of all deaths in the UK, this is an important one. 

When exposed to high temperatures, your heart rate increases. With saunas hitting between 45°C and 100°C (113°F to 212°F), your heart is made to work harder. This has a similar effect on your cardiovascular system as moderate exercise, which of course helps to improve overall heart health.

A long run study in the sauna heartlands of Finland (the Kuopio Ischemic Heart Disease [KIHD] Risk Factor Study) has shown that men who use saunas frequently have a significantly reduced risk of cardiovascular disease (CVD). It’s been shown that those who use the sauna 4-7 times per week can reduce the likelihood of a CVD-related death by 50% compared to those who use it less frequently.

Regular sauna use also has positive impacts on blood pressure and vascular functioning. Heat exposure causes blood vessels to relax and dilate, which help improve blood flow and circulation. Research based on the KIHD study found that using a sauna after exercise for 15 minutes three times a week for eight weeks lowered systolic blood pressure and improved cholesterol levels more than just exercise alone. 

2. Muscle recovery and performance enhancement

As you know, the heat from a sauna increases blood flow around the body. This is great news for your muscles as this blood delivers more oxygen and nutrients to your fibres to fuel their recovery.

One study found that athletes who sat in an infrared sauna for 30 minutes after an endurance workout experienced faster recovery and less soreness compared to those who sat in a normal room. 

Regular sauna use also promotes thermoregulatory adaptations. The benefit here is that the body learns to cool itself more efficiently, a positive for future workouts as it allows you to workout for longer without overheating. 

There’s also evidence to suggest that regular post-workout sauna use can lead to greater improvements in VO2 max (the maximum amount of oxygen your body can use during exercise) compared to those who just exercise.

3. Improved stress response

Low doses of stress can strengthen the body’s ability to handle future stress. This is known as hormesis. Using a sauna induces a mild form of hyperthermia. Don’t be too alarmed - a mild, temporary form of hyperthermia is good as it triggers a physiological response similar to that experienced during exercise.

This mild stress response activates cellular defence mechanisms, including the up-regulation of heat shock proteins and other molecular pathways. These improve the body's ability to cope with more significant stressors in the future.

4. Reduced inflammation and joint health

Inflammation is a natural response to intense physical activity. However, chronic inflammation that doesn’t subside overtime can harm recovery and lead to joint problems. 

Sauna use has been shown to reduce systemic inflammation, making it an excellent tool for post-workout recovery.

In terms of the science, the heat exposure from saunas activates heat shock proteins, which play a crucial role in reducing inflammation markers, such as C-reactive protein (CRP). 

A study found a significant inverse relationship between sauna frequency and CRP levels. The bottom line here is that more frequent sauna use results in lower inflammation.

The heat from saunas also helps muscles, joints and connective tissue to relax. This tension-relieving effect can be particularly beneficial for individuals with joint pain or mobility issues.

5. Improved mental well-being 

In addition to the physical benefits, sauna’s stress-reducing abilities can have a profound effect on mental health.

Studies have found that regular sauna bathing can help lower cortisol levels, the hormone largely responsible for stress. To be clear, cortisol and stress are actually beneficial in low doses for the body - for example, exercise causes stress levels to increase, which has a positive impact on performance - however, the problem comes when cortisol levels are elevated for long periods of time. 

Sauna use has been shown to reduce cortisol levels. It’s worth noting that the precise response of cortisol levels for individuals can vary depending on the temperature and duration of sauna use. 

There’s evidence to suggest that the heat exposure from sauna use can help receptors in the body become more sensitised to beta-endorphins, the body's natural feel-good hormones. This can lead to a heightened sense of well-being, making sauna use a great way to relieve stress after an intense workout.

Risks to be aware of from sauna use

There’s no doubt that using the sauna on a regular basis comes with plenty of benefits. However, there are a few considerations to keep in mind.

• Dehydration - Saunas cause significant water loss through sweating. People can mistake this for burning fat, which isn’t true - it’s water that’s being lost. For this reason it’s essential to stay hydrated before and after your sauna session. This is particularly important after exercise, as your body will already be low on fluids. 
• Pre-existing heart conditions - If you have heart conditions or hypertension, sauna use may not be suitable. The increased heart rate and blood flow could place extra strain on your cardiovascular system. It’s always best to consult a healthcare professional if you have underlying health issues.

Tips for maximising sauna benefits

• Post-exercise timing - The ideal time to use a sauna is 10-20 minutes. This gives enough time for your body’s core temperature to rise without going too far. 
• Start slow - If you're new to saunas, start with shorter sessions (5-10 minutes) and gradually work up to 20-minute sessions.
• Hydrate well - Always drink plenty of water before and after using the sauna to avoid dehydration.

Best types of saunas

There are several types of saunas you can use. Each offers a slightly different experience based on the method used to generate heat - the one thing they all have in common. The most common types of sauna include:

• Wood-burning saunas - Traditional Finnish-style saunas use wood-fired stoves to heat rocks, creating a dry heat with high temperatures with low humidity. Wood-burning types are ideal for outdoor or garden sauna rooms, often built using premium materials like cedar, spruce or pine to give that natural look and a durable finish. 
• Electrically heated saunas - These saunas are similar to wood-burning models but use an electric heater instead of a stove. The heat is dry and the temperature can be easily adjusted, making them a convenient option for indoor or outdoor setups.
• Infrared saunas - Infrared saunas are also electric but operate in a different way. Their wavelengths directly heat the body rather than the surrounding air. This allows for a slightly lower temperature of around 60°C, which is still enough to provide intense heat exposure for the body for you to reap those post-exercise sauna benefits. 
• Steam rooms - Also known as Turkish-style saunas, steam rooms are humid environments with 100% humidity and lower temperatures. The high humidity makes them ideal for those who prefer a gentler heat.

Adding a sauna session into your post-workout routine is a great habit to form. From improved cardiovascular health and faster muscle recovery to reduced inflammation and improved mental well-being, the benefits from regular use are clear. So next time you hit the gym or you’ve had a tough session with your personal trainer, why not try a post-workout sauna session and build up these science-backed benefits for yourself?