Sauna Before Or After Workout? EXPLAINED!

A sauna session before or after exercising could significantly impact your performance and the speed of recovery. There are a variety of opinions about the best time you should use saunas in conjunction with working out.

Some believe it’s best to go to the sauna before exercising, whereas others prefer to go through saunas after your workouts at the gym.

Are you a fan of exercising, swimming, or lifting at your gym, and it’s equipped with a steam or sauna? Find out the benefits of using the sauna in a friendly and relaxing way, either before or after your exercise.

Benefits Of Sauna Before Workout

Many people opt to book an hour of the sauna before exercising. A short sauna session before exercise can help warm your body and loosen the muscles. This is crucial before beginning the exercise.

A quick sauna session before your workout is also used to stretch muscles, especially those likely to be the most used during your workout.

Find an equilibrium

It is crucial to get that ideal balance, and don’t spend too long in the sauna before getting started with your fitness routine.

A sauna session can have the ability to relax both the mind and body. However, naturally, when exercising, you’ll need to stay alert and focused.

Saunas also increase the heart rate, which can cause sweating. This is wonderful. However, it would help if you didn’t overdo this while you’re still required to exercise, or you may not be performing the way you need to.

In essence, having the idea of a sauna before a workout is acceptable, provided you limit it to a short period. It should only be performed to help warm your body.

Drink plenty of water throughout and following your sauna session. Hydration is among the most critical issues to be aware of when working out.

Advantages To A Sauna After Workout

Many people, however, prefer to go to a sauna after completing their exercise. A tired brain (and the body) naturally seeks to relax, and saunas are a great way to assist.

However, is using saunas following exercise provide any advantages? Here are a few reported advantages of taking saunas after a workout.

  1. Muscle Relaxation

A sauna session doesn’t just relax the mind but also aids in allowing muscles to unwind after a hard workout.

This, in turn, will help the recovery process overall to your muscle.

2. Eliminate Toxins

The heat you are exposed to for a long time can cause more sweating. This can help break down the lactic acid within your body.

It also assists in eliminating any other waste the body has accumulated in muscles and joints through exercises.

3. A Long-Term Workout

The sauna’s temperature will keep your heart rate high. In a way, this extends your workout since it is akin to a gentle aerobic workout.

The primary reason that people do not recommend using the sauna after a workout is that the heart rate needs to come back to normal following an exercise gradually.

A sauna session generally results in the reverse.

Although this could be the case, it must be considered in the context of. If you’ve been through an intense exercise session with your heartbeat high, I would not recommend a sauna for an additional hour. A brief sauna session can help ease the mind and body in this scenario.

Recovery from exercise and bringing the heart rate to normal levels is an ongoing process. A brief sauna session could aid in this process.

Instead of switching from highly intense to normal, it might be beneficial to fit in a brief sauna session following your (intense) exercise to allow the body (and heart rate) to recover slowly.

How Long Do You Have To Be In The Sauna?

The duration of the sauna session should last determined by the individual and the intensity of the workout.

A session of 10 minutes is sufficient for those who aren’t, and others could quickly go for a half-hour in the scorching heat. Be sure to make use of common sense and listen to your body’s signals.

It’s also beneficial to take an ice-cold shower following a sauna to allow your body to be relaxed and stop the excessive sweating that occurs after you do not want to sweat anymore.

Final Thoughts On Sauna And Exercise

Sauna use before or following training depends on the individual and the intensity and nature of the exercise session.

Having saunas before workouts are okay, provided the short but sweet duration. It can help with the initial warming up phase; however, once you feel sweaty, it’s time to get out of the sauna and prepare for your exercise.

A sauna session after an exercise helps ease muscle tension, relax the body and slowly lower heart rate to normal levels. It also aids in breaking down lactic acid as well as eliminating other waste products that the body produces in the course of exercise.

The best thing to do is take the path you believe works most effectively for you, as long as you always listen to the body’s messages.


  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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