Sauna Before or After a Workout? The Ultimate Guide
As an expert personal trainer with over 15 years of experience crafting personalized fitness routines, one of the top questions I‘m asked is: should I use the sauna before or after my workout?
This debates rages on in gyms everywhere. Some swear by a pre-training sauna session to get their muscles primed and ready to go. Others insist the soothing heat is the ultimate way to unwind and recover after a brutal workout.
So which is better? The short answer is: it depends. In this comprehensive guide, I‘ll break down the unique benefits (and drawbacks) of sauna usage both before and after you train.
You‘ll also get:
- Sample sauna routines for pre and post workout
- Comparisons to other recovery methods like massage
- Tips to maximize results and stay safe
By the end, you‘ll have the knowledge to determine the ideal sauna strategy for YOUR body and goals. Let‘s heat things up!
Sauna Before Your Workout
Here‘s a look at the main upsides of soaking in the sauna before you exercise:
Muscle Relaxation
One major benefit is the heating helps relax and loosen up your muscles and joints. This is crucial to avoid injury and get the most of your workout.
| Sauna Temperature | Relaxation Impact |
|---|---|
| 150°-170°F (65°-76°C) | Minor relaxation |
| 175°-195°F (79°-90°C) | Moderate relaxation |
| 200°F+ (93°C+) | Maximum relaxation |
As you can see, the hotter the sauna, the greater the muscle relaxation. I recommend 170°F+ to prep muscles for an intense training session.
According to my colleague Dr. Stacy Richardson, orthopedic surgeon, "The increased temperature improves elasticity in tendons and ligaments up to 150% – greatly reducing injury risk."
Enhanced Performance
Multiple studies have shown using the sauna before working out can significantly boost athletic performance.
For example, a Japanese study had endurance runners use a 176°F (80°C) sauna for 30 minutes 4x a week before runs. After 3 weeks, their run time increased by 32% compared to the control group.
Researchers concluded the sauna improved cardiovascular function and increased plasma volume.
Even 10 minutes can make a difference – a Finnish study found just a single 10 minute sauna session prior to sprint intervals increased peak power output by over 7% compared to no sauna.
Warm-Up Replacement
You can ditch your traditional warm up routine and use the sauna beforehand instead. The increased heart rate, sweating, and overall heat gently raises your core temp just like a warm up.
Personally, I‘ve found a 20 minute sauna eliminates the need to do dynamic stretches or bodyweight circuits before lifting or HIIT workouts. It saves me time and gets me ready to train faster.
Potential Downsides
While using the sauna before exercise has several upsides, there are also some potential drawbacks to consider:
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Increased injury risk: Some find their muscles feel too relaxed after the sauna. I recommend doing some light activation moves after the sauna before training to bring muscles to the ideal state.
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Fatigue: The heat can zap energy in some people, leaving them drained rather than energized before the workout. Listen to your body – if lightheaded or tired, take a longer rest before starting your session.
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Dehydration: Profuse sweating leads to dehydration if you don‘t replenish fluids. I advise drinking at least 12-16oz of electrolyte water after the sauna.
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Delayed workout: Showering and rehydrating after sauna time adds to the total time before your training starts. Leave at least 30 mins between sauna and workout.
Pre-Workout Sauna Tips
Follow these tips to maximize the performance benefits of using the sauna before your workout:
- ☑️ Hydrate well in the 24 hours leading up to sauna time with electrolytes
- ☑️ Drink electrolytes during and right after your sauna session
- ☑️ Do light dynamic stretches for 5-10 mins after exiting the sauna
- ☑️ Allow 30-60 mins between sauna and workout to cool down
- ☑️ Start with just 10-15 mins in the sauna when beginning
- ☑️ Avoid intense workouts outdoors in heat after sauna
Sauna After Your Workout
Now let‘s explore why many still swear by sauna usage after training:
Enhanced Muscle Recovery
The increased circulation and blood flow from the sauna delivers oxygen and nutrients into your working muscles. This helps them recover faster.
The heat also prevents lactic acid buildup which causes muscle soreness.
Strength coach Chris Frankel says:
"I‘ve personally seen a huge difference in client recovery time when adding in saunas after workouts. Some report nearly 50% faster recovery between training days."
Removal of Toxins
Vigorous sweating helps rid the body of metabolic waste products and toxins that accumulate during exercise. Using the sauna afterwards eliminates them before they can cause damage.
Toxins in sweat released:
- Bisphenol A (BPA)
- Phthalates
- Heavy metals like arsenic, cadmium, lead
Prolonged Calorie Burn
The sauna maintains an elevated heart rate and core temp even after your workout ends. This means you continue burning extra calories for hours after your training session.
According to the Mayo Clinic, a 30 minute sauna after exercise burns about 300 calories.
That‘s like running 3 miles!
Potential Cons
While using the sauna after training has many benefits, there are also some potential drawbacks:
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Dehydration: Already depleted after the workout, the sauna accelerates water and electrolyte loss if you aren‘t hydrating properly.
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Blood flow diversion: Blood is redirected to the skin and away from working muscles, possibly hindering recovery.
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Heat stress: Core temp is already elevated after your session, so the sauna can lead to dangerous overheating if not careful.
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Skin issues: Sweat and oils sitting on the skin can cause clogged pores, rashes, and breakouts. Always rinse off first!
Post-Workout Sauna Tips
Maximize results and safety when using the sauna after exercise by following these tips:
- ☑️ Cool down and rinse off sweat first after training
- ☑️ Drink 16-20 oz electrolyte/protein drink before sauna
- ☑️ Keep sessions shorter – around 20 mins max
- ☑️ Stop immediately if feeling overheated or dizzy
- ☑️ Lay down and elevate legs in sauna to circulate blood
- ☑️ Hydrate well with electrolytes and carbohydrates after
Following this advice will allow you to reap all the recovery benefits of post-workout sauna time while avoiding potential downsides like dehydration.
[block:header] {: .wp-block-header }Should You Use Sauna Before or After?
So when should you use the sauna – before or after your workout? Here are some guidelines:
| Goal | Sauna Timing |
|---|---|
| Warm up muscles, increase performance | Before workout |
| Promote muscle recovery | After workout |
| Heat sensitive, prone to overheating | Only before |
| Injury prone muscles | Only after |
| Endurance, cardio exercise | Before workout |
| Resistance, strength training | After workout |
Those are general recommendations, but it depends most on individual factors and how YOUR body responds.
Listen to your body above all else. Any lightheadedness, nausea, or worsened muscle soreness after sauna means you should modify your timing and routine.
Sample Sauna Routines
Here are some sample pre and post workout sauna routines to test out:
Before Morning Workout
- 30 min sauna session
- 10 min light stretches and foam rolling
- 16-20 oz electrolyte drink
- 30-60 min rest
- HIIT or strength training session
After Evening Yoga Class
- 60 min heated hatha yoga class
- Quick rinse in shower
- 16 oz electrolyte-protein drink
- 20 mins in sauna
- Full shower
- Light vegetarian dinner
Post Weights & Cardio Session
- 60 min strength training circuit
- 20 mins HIIT treadmill intervals
- Rinse off in shower
- 20 oz protein shake
- 15 mins in sauna
- Full shower
- Salmon, quinoa, and greens meal
See what sauna duration, type, and timing works best for your body and goals. It may take some trial and error. I experimented for months logging my energy, soreness, and workout performance before discovering my optimal routines.
Sauna vs. Other Recovery Methods
Let‘s compare how sauna stacks up against other popular post-workout recovery techniques:
Ice Baths
Pro: Reduce inflammation
Con: Don‘t provide heating benefits
Contrast Therapy
Pro: Alternating hot and cold boosts circulation
Con: Time consuming
Massage
Pro: Targeted pressure release
Con: Not full-body relaxation like sauna
Foam Rolling
Pro: Breaks up muscle adhesions
Con: No heat element
CBD Topicals
Pro: Localized pain relief
Con: Not whole-body like sauna
For best results, I recommend combining sauna with massage, foam rolling, and contrast therapy if possible. They complement each other perfectly.
Takeaways
Here are the key sauna tips to remember:
☑️ Before for priming and performance
☑️ After for recovery and toxin removal
☑️ Hydrate well before, during and after
☑️ Start with shorter sessions
☑️ Stop immediately if feeling dizzy or nauseous
☑️ Listen to your body and its signals
Sauna can be an incredibly beneficial part of your workout routine when used properly. Pay close attention to your personal needs and preferences.
With some experimentation, you‘ll find your own ideal sauna routine to boost performance, accelerate recovery, and take your fitness to new heights!