When you’re done working out, proper recovery is essential to see the most gains and ensure you’re not too sore to get through your next workout. While eating well and stretching is a common part of people’s recovery routines, you might want to consider using a sauna in a gym after you’re done exercising for improved recovery. Saunas have been shown to provide several benefits that any gym goer should be aware of so they can decide whether to add a sauna trip to their post-workout routine.
Should You Use the Sauna Before or After Workouts?
You shouldn’t use a sauna before a workout, as a sauna will make you sweat a lot and dehydrate you, which could leave you drained before you start exercising. Plus, saunas relax your muscles, which could make it more likely you get injured. Due to these drawbacks, you’ll want to use a sauna after your workout and not before.
5 Sauna Benefits After Working Out
From improved cardiovascular health and better muscle recovery to reduced muscular tension and greater stress relief, saunas have several benefits you can take advantage of. Keep in mind that it’s recommended to only spend 15-to-20 minutes in a sauna, so don’t feel like you need to spend tons of time in the sauna once you’re done working out to receive its benefits. While saunas are largely safe, those with high blood pressure or heart disease should consult with their doctor first about whether they should use a sauna.
As you consider adding a sauna to your workout routine, learn more about the five main benefits of using a sauna after workouts below:
1. Better Muscle Recovery
After a workout, your muscles need time to repair themselves, and the heat a sauna provides can assist with muscular recovery. For example, one study found that an infrared sauna session reduced muscular soreness and helped participants recover more of their explosive strength the day after resistance exercise.
This improved muscle recovery may be due to heat causing blood vessels to dilate, which increases blood flow to your muscles. The increased blood flow helps your muscles receive more oxygen and nutrients, resulting in faster recovery and greater muscular growth.
2. Reduced Muscular Soreness
Alongside assisting with muscle recovery, saunas can reduce soreness and improve your comfort after a gym session. The heat of a sauna relaxes muscle fibers, which helps reduce soreness and pain. In fact, one small study found that dry sauna use helped reduce lower back pain in patients, which supports the idea it could assist with pain relief after exercise.
Reducing muscle soreness can be a great tool for those who want to be more consistent in the gym. Since you won’t be as sore from a tough workout after going to the sauna, you’ll be more likely to feel up to working out the next day.
3. Improved Cardiovascular Health
Another major benefit of a sauna after working out is improved cardiovascular health. A research review from the Mayo Clinic found that sauna use is linked to a reduced risk of cardiovascular disease and vascular diseases, such as high blood pressure. The reason for these health benefits could be due to dry heat causing toxins and mucus to loosen in your respiratory system. By loosening toxins and mucus, your lungs will breathe more efficiently, resulting in more oxygen in your muscles.
4. Greater Stress Relief
While stress relief isn’t always the first thing people think of when building their workout recovery routine, incorporating stress-relieving practices may help you look forward to working out more. Many people find that resting in a sauna after working out can help them relax, and if you make it a part of your routine, it can be a reward to give yourself after a tough workout. Saunas can also cause your body to release endorphins, which promote feelings of well-being!
5. Boosted Brain Health
While you’re in the gym working on your body, a sauna session after you’re done may help you improve your mind. A 2019 study found that frequent sauna use is linked to a reduced risk of psychosis in middle-aged men. Another study from 2020 also found that sauna bathing may protect against dementia. The study’s findings showed that participants who used a sauna 9-12 times a month had an over 50% lower risk of developing dementia over two decades compared to those who used a sauna 0-4 times a month.
Recover From Your Workout at City Fitness Philadelphia
If you’re looking for a sauna in a gym in Philadelphia, City Fitness Philadelphia has you covered. Our gyms are outfitted with premium fitness equipment and other amenities, such as functional training areas, in-house shake bars, and steam and sauna rooms. We also have group classes you can attend if you prefer working out in a group and want to get to know other fitness enthusiasts in your neighborhood!
Check out our list of clubs and membership options today! We’re also happy to offer all newcomers a Complimentary Experience that allows them to come and check out any of our locations for a day at no cost to them.