Elite athletes have used sauna as a post workout recovery tool for decades. There is no denying the relaxed, refreshed feeling you feel upon exiting the sauna, but there are benefits of using sauna after a workout that exceed anything you’ll actually feel. We’re talking about the true benefits of sauna after a workout and how it can help you speed muscle recovery time.
What you’ll learn in this post:
- Should I Sauna Before or After Workout?
- How High Performance Athletes Recover With Saunas
- What Types of Saunas Do Athletes Use?
- How To Use a Sauna Post-Workout
First off, we have to answer the question:
Is It Better To Sauna Before or After a Workout?
It’s better to sauna after a workout compared to before.
The heat of a sauna helps your blood vessels open and relax your muscles. This means your body is sends more oxygen and nutrients to those tired muscles. This aids in recovery and leads to less muscles soreness.
For this reason above, it is better to use the sauna after your workout versus before. You will have less muscle soreness and better recovery. Not to mention the mental benefits of sitting in a sauna. You can soak in the quiet space of the sauna basking in the feel-good of pushing yourself through a workout.
Taking a sauna before a workout may warm up your muscles, but it does not replace stretching. The sauna may also make you overheated before starting your workout.
How High Performance Athletes Use Sauna As A Recovery Tool After A Workout
It’s well documented, particularily in the sport of hockey, on just how many high performance athletes use a sauna as a recovery aid after a workout. Former Detroit Red Wings defenseman and Hall of Famer Chris Chelios was known for actually riding an exercise bike in the sauna after a workout. While that may be a bit extreme, the number of professional athletes using sauna as a key tool to help recover after a workout is astounding.
Many of the athletes we talk to that utilize a sauna as a recovery tool after a workout feel that it is one of the best tools available to help their muscles quickly recover after an intense workout. At the professional level, where an athletes livelihood depends on their body performing at a high level, saunas are used to naturally speed the recovery process.
What Types of Saunas Do Athletes Use To Aid In Muscle Recovery?
In the world of Sauna, there are two main types of Sauna. While technically, there is a third type of sauna called a steam room, saunas are generally either traditional saunas or infrared saunas. While many athletes actually own both types of sauna, the most commonly used sauna for athlete muscle recovery is a traditional steam sauna.
The benefits of traditional sauna are well documented, with studies that have proven their use for muscle recovery. In the case of high performance athletes, the reasons for why they incorporate sauna as part of their recovery process vary. In Chelios’ case he noted that he preferred to sauna because of it’s capability at removing and reducing toxins in the body. In a traditional sauna, steam is generated by adding water to the rocks which creates high heat and humidity, resulting in large amounts of sweating. Toxins exit the body via sweat, hence the toxin reduction that results from consistent sauna use.
If you’re an athlete reading this, or even one who works out quite a bit and would like to add a sauna as part of your recovery process, below are the two types of saunas we sell the most of for muscle recovery.
The #1 Sauna for Muscle Recovery: Northstar Panel Built Traditional Sauna
While we carry a full line of infrared saunas, for maximum recovery benefits, we always recommend a traditional sauna. The Northstar Sauna comes in a handful of different sizes and can be placed just about anywhere, even if you own an apartment!
Here’s why athletes choose the Northstar Sauna for post-workout recovery
- Traditional sauna: add water to the rocks to create steam, adding to the overall sauna experience and unlocking the traditional finnish sauna experience that’s been used for hundreds of years.
- Multiple difference sizes: many of the athletes we deliver Northstar Saunas to choose this sauna for it’s size flexibility and ability to use it in a variety of living situations. The Northstar Sauna comes in a 4’x4′ size, 4’x6′ size, 5’x6′ size and a 5’x7′ size. If you’d like the ability to lie down in your Sauna, the 5’x7′ is the best option.
- Use it anywhere: this sauna has an optional vinyl floor that eliminates the need for any special drain.
- Smart phone controls: start your sauna from your phone when leaving the gym, arena, or wherever you train.
The #2 Sauna for Muscle Recovery: Hallmark Panel Built Traditional Sauna
The Hallmark Traditional sauna is an easy to set up, highly versatile traditional sauna that mirrors the performance of the Northstar Traditional sauna, at a slightly reduced price point.
Why Athletes choose the Hallmark Traditional Sauna for post-workout recovery
- Traditional sauna: add water to the rocks, just like you can with all of our traditional saunas
- Smart Controls: just like the Northstar Sauna series, and all of our saunas (both permanent custom and modular sauna kits), you can operate your sauna from anywhere
- Lighting and Sound: bluetooth connectivity for sound in the sauna comes standard on the Hallmark series. Worth noting, you can add this to any sauna ordered through us
- Warranty: all saunas we sell come with an unmatched warranty.
- Portability: this sauna sets up faster than any of our modular rooms, giving it the flexibility to move if you do.
While we sell more traditional saunas than any other type for muscle recovery, we do carry a complete line of infrared and combo (infrared / traditional) rooms. Please contact us online or give us a call at (763)688-1488 with any questions, we’d be happy to answer your questions!
How To Use A Sauna For Post Workout Recovery
While the process for actually using a sauna is very simple (you just turn it on, let it heat up and sit down), there are some general guidelines you should consider before going at it full speed. For new sauna users, consider the temperature at which you’ll sauna at. We’ve written about the different heat zones extensively in the linked article, so for the sake of brevity we’ll cover it lightly below.
First things first, health and safety. Of course, if you have a lot of experience with sauna, you know just how much sweat is produced in a sauna. If you’re using a sauna after an intense workout, ensuring that you’re hydrating properly is critical not only while you’re in the sauna, but before and after. Just because you consumed water inside the sauna doesn’t mean that you no longer need to hydrate after exiting the sauna.
Athletes understand the importance of hydration as it relates to athletic performance and muscle recovery, but it’s so important that it’s value cannot be overstated. Take proper steps to ensure that you are hydrating properly if you’re using a sauna at any time, not just as a post workout muscle recovery aid.
Recommended sauna routine for muscle recovery
If you plan to sauna as a recovery aid after working out and have never used a sauna before, here’s a sample routine to follow. Like any sauna use, it’s better to start smaller as you become accustomed to the effects you feel (and don’t feel) in a sauna, instead of going at it with a full head of steam.
This sauna routine for muscle recovery is just a suggested schedule. It is not medical advice, always consult a doctor prior should you decide to start using a sauna.
- Let your sauna heat for 15-20 minutes before entering. Prepare your water bucket for creating steam ahead of time, should you choose to use it. The true finnish sauna experience cannot be had without pouring water over the rocks!
- Enter the sauna for 5-10 minutes, add a ladle or two of water to the rocks at the 4 and 8 minute mark.
- Exit the sauna for 10 minutes, drink a glass or two of water
- Re-enter the sauna for another 5-10 minutes, repeat the process from step 2
- Exit the sauna, drink a glass of water and rinse off in the shower
As you build your sauna tolerance, this process can be adjusted to your liking. Personally, we tend to do 20-30 minutes in the sauna. Some days, it’ll be all at once, others it will be with breaks in between sauna sessions. It’s important to note that a sauna can definitely be overdone and if at any point you start to feel dizzy or light headed, you should exit the sauna immediately.
If you’ve never used a sauna, we cannot stress the importance of listening to your body. You should never use a sauna to the point where you feel dizzy, lightheaded, or generally un-well. When you are properly using a sauna to the tolerance you’ve built, you should exit feeling refreshed and relaxed. There is no better tool for understanding where you are at than by listening to your body tell you when it’s time to leave.
While we sell many saunas large enough to lie down in, you should never, ever sleep in a sauna. Only use a sauna when you are awake and alert and should you begin to feel drowsy, you should exit immediately and ensure that you take steps to recovery. If you feel like you may be in an emergency, you should seek professional medical help right away.
We write that not to scare anyone from using a sauna, the health benefits that they bring for muscle recovery far out-weigh any negative feelings (which is an indication of over use), it’s simply something that should be considered. Saunas have been used by millions of people on a daily basis around the world for an incredibly long time, they bring positive feelings of recovery and relaxation, not negative ones. If you’re not feeling well from using a sauna, consider lowering the temperature or using it for shorter periods of time as you become more accustomed to it!
Should you have any questions on sauna use, or if you may be considering buying a sauna whether it’s a portable panel built sauna or a permanently installed custom sauna do not hesitate to contact us or give us a call at (763)688-1488. We would be thrilled to share our passion for sauna, or to help you purchase one!
