The Benefits of Taking a Sauna After Your Workout: Better Performance and Recovery?

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Working out is a fantastic way to stay healthy and get in shape, but it’s essential to ensure you get the most out of your workout. As such, this article will explore how taking a sauna after a workout can help to enhance your performance and aid in recovery. Read more about the benefits of adding a sauna to your post-workout routine!

Introduction to Saunas and its Benefits

If you’re like most people, the thought of taking a sauna after a workout sounds pretty appealing. After all, what could be more relaxing than soaking in some heat after a challenging workout?

As it turns out, there may be more to this post-workout sauna tradition than just relaxation. Recent research suggests that taking a sauna after exercise can improve your performance and recovery.

Here’s a look at the science behind this surprising finding:

In one study, researchers found that men who took a post-workout sauna had significantly lower muscle damage and perceived exertion levels than those who did not.

What’s more, the sauna group also reduced inflammation and accelerated the recovery of their muscles. Taking a sauna after exercise can help you perform better and recover faster.

Another study examined post-exercise sauna’s effects on endurance athletes. The researchers found that those who took a sauna had significantly lower anxiety levels and improved mood than those who did not. You can also join a gym with sauna.

Additionally, the athletes who used the sauna also had less perceived muscle soreness and improved heart rate variability – an important marker of cardiovascular health. These findings suggest that taking a sauna can help reduce stress and promote recovery in endurance athletes.

Why Should You Take a Sauna After Your Workout?

Like most people, you don’t consider the sauna a place to cool down after a workout. But research suggests that spending time in the sauna post-exercise may improve your performance and help you recover more quickly.

Here’s a look at the science behind why taking a sauna after your workout could be beneficial: | HUUM

Saunas improve blood flow and circulation.

One of the main benefits of taking a sauna is that it can help improve blood flow and circulation. This is important because when you exercise, your muscles need more oxygen-rich blood to help them recover.

The heat from the sauna dilates (expands) your blood vessels, which helps to increase blood flow and circulation. This can not only help your muscles recover more quickly, but it can also reduce inflammation throughout your body. 

Saunas can increase growth hormone production.

Another benefit of a sauna is that it can help boost growth hormone production. Growth hormone is essential for athletes because it helps repair tissue damage and aids in muscle growth and recovery. 

A study of elite runners found that taking two 15-minute sauna sessions immediately after exercise increased growth hormone production by 770%!  Another study found that regular sauna use was associated with increased levels of IGF-1, another vital hormone for muscle growth. 

How Does a Sauna Benefit Your Performance and Recovery?

A sauna can help your performance and recovery in several ways. The sauna’s heat can improve blood circulation, which helps deliver more oxygen and nutrients to your muscles. The increased blood flow can also help remove waste products from your muscles, speeding up recovery. Additionally, the sauna’s heat can help relax muscle tissue and reduce inflammation, improving the range of motion and decreasing pain.

What Type of Temperature and Duration is Recommended for a Post-Workout Sauna?

A post-workout sauna should be between 110-130 degrees Fahrenheit and last 10-15 minutes. This will help your body sweat out toxins, improve circulation, and reduce inflammation.

How Often Should You Take a Sauna After Working Out?

There is no accurate answer to this question. The frequency you take a sauna after working out will depend on several factors, including your overall fitness level, how intense your workout was, and how much time you have to recover. However, as a general rule of thumb, it is generally recommended that you take a sauna once or twice per week after working out. This will give your body enough time to recover from your workout while reaping the sauna’s benefits.


Taking a sauna after your workout can offer many unique benefits. Not only does it help improve performance, but it also helps with muscle recovery and relaxation. Additionally, the heat in the sauna can help release toxins from your body for improved overall health and well-being. Whether you want to increase your performance or recover faster, taking regular saunas is worth considering as part of your post-workout routine!

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