{"id":4464,"date":"2025-09-29T21:35:05","date_gmt":"2025-09-29T21:35:05","guid":{"rendered":"https:\/\/sawahsolutions.com\/aging\/fitness\/everything-you-need-to-know-about-the-fitness-and-recovery-benefits-of-infrared-sauna\/"},"modified":"2025-09-29T21:35:05","modified_gmt":"2025-09-29T21:35:05","slug":"everything-you-need-to-know-about-the-fitness-and-recovery-benefits-of-infrared-sauna","status":"publish","type":"post","link":"https:\/\/sawahsolutions.com\/aging\/fitness\/everything-you-need-to-know-about-the-fitness-and-recovery-benefits-of-infrared-sauna\/","title":{"rendered":"Everything You Need to Know About the Fitness and Recovery Benefits of Infrared Sauna"},"content":{"rendered":"
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Infrared saunas have become a sworn-by tool used by influencers and athletes alike. And for good reason: They offer a host of benefits ranging from strengthening your immune system to improving your skin. What\u2019s more, they can serve as a vital component in your fitness routine, aiding in your recovery after workouts.\u00a0\u00a0\u00a0<\/p>\n

Unlike traditional saunas, which can use everything from hot stones to electrical heaters, infrared saunas warm the body through infrared light emitted by lamps. \u201cInfrared light penetrates deeply into the body’s tissues, reaching muscles, joints, and deeper structures,\u201d says Bj\u00f8rn Ekeberg, co-founder and CEO of Recharge Health, the company behind FlexBeam, a portable infrared-light device. \u201cAt a cellular level, infrared energy increases circulation by dilating blood vessels and improves oxygen delivery to tissues, enhancing cellular metabolism and repair. This leads to reduced inflammation, relief from muscle and joint pain, and improved tissue healing.\u201d<\/p>\n

These benefits are optimal for a range of folks, especially athletes. Below, check out expert tips on the benefits of infrared saunas, how to decide if they\u2019re right for you, and what to know ahead of your first try.<\/p>\n

What Is Infrared Light?<\/h2>\n

According to a study published in a 2018 issue of Journal of Photochemistry and Photobiology, infrared light is \u201celectromagnetic radiation\u201d that has varying wavelengths. This light, particularly when experienced in a contained sauna setting, can help the body regenerate on a cellular level, bolstering mitochondrial function\u2014key for the body\u2019s ability to produce energy\u2014while addressing inflammation and circulation, says Jeremy Brown, DPT, physical therapist at Bespoke Physical Therapy in San Diego.<\/p>\n

In an infrared sauna, the light can be issued in a variety of expressions, or \u201cbands:\u201d near, mid and far. Each of these bands distinguishes the intensity of the wavelengths, which offer different benefits, says Candice Bruder, founder and CEO of Pure Sweat Studios.<\/p>\n

For example, \u201c\u2019Far\u2019 penetrates the deepest, reaching toxins stored in fat and tissue, breaking them up so they can be released through sweat. [Far wavelengths] can help struggling cells get back into shape, so they are stronger to fight disease, viruses and inflammation,\u201d she says. \u201cMeanwhile, \u2018mid\u2019 infrared light \u201ctargets muscles and joints, supporting pain relief and recovery,\u00a0 and \u2018near\u2019 can help you score glowy skin.\u201d<\/p>\n

What\u2019s the Difference Between Infrared Saunas and Red-Light Therapy?<\/h2>\n

Various light therapies have emerged as positive solves for a range of conditions and needs. However, they aren\u2019t interchangeable. Infrared light provides deeper penetration into the body, which can trigger a number of responses, from ridding the body of toxins to encouraging muscle repair, as Bruder explained. They are also hotter, with temperatures ranging from 110\u00b0F to 150\u00b0F (43\u00b0C to 65\u00b0C), says Brown.<\/p>\n

Meanwhile, red-light therapy \u201crelies on specific wavelengths in the red to near-infrared range that energize cells without relying on high heat,\u201d says Ekeberg.<\/p>\n

Benefits of infrared sauna for performance and recovery<\/h2>\n

With their various intensities, infrared saunas can act as an additional tool in your fitness kit, potentially providing a swath of robust and diverse gains.<\/p>\n

Infrared saunas may help your muscles repair faster.<\/h3>\n

Because infrared light encourages faster cell regeneration, targeting deep within the muscle tissue, muscles can repair faster, helping athletes recover more efficiently. \u201cInfrared saunas have been embraced by fitness enthusiasts for their ability to support muscle relaxation and recovery. The penetrating heat helps ease tight or overworked muscles, which can speed up the time it takes to bounce back after intense workouts,\u201d said Ekeberg.<\/p>\n

In an infrared sauna, nitric oxide is released in the body, which helps \u201cincrease circulation and oxygen,\u201d says Brown. This, in turn, helps the body to flush out \u201cmetabolic waste\u201d like lactate, which can build up during a workout, \u201callowing for quicker muscle repair and decreased soreness.\u201d\u00a0<\/p>\n

Indeed, one small study in a 2024 issue of Scandinavian Journal of Medicine and Sciences found that four consecutive days of 30-minute sessions of infrared lamp therapy provided \u201caccelerated recovery\u201d from muscle damage in female soccer players compared to those who didn\u2019t undergo the treatment.<\/p>\n

They might help boost cardiovascular health.<\/h3>\n

When you enter an infrared sauna, you may find that the heat causes your heart rate to pick up. \u201cThe heat of the infrared sauna increases your heart rate, mimicking the effect of light aerobic exercise,\u201d says Brown. \u201cConsistent utilization of saunas improves your cholesterol balance, increases blood flow, and even lowers your blood pressure.\u201d And, as your body adapts, your cardiovascular system will strengthen, and your heart will become increasingly capable of performing more intensely and for a longer duration.<\/p>\n