As fitness enthusiasts, we often focus on our workouts, pushing ourselves to reach new heights. But equally important is recovery, which can significantly impact our performance and overall well-being. Yes, recovery is equally as important to your fitness as is the quality of the actual workout.
One emerging recovery tool gaining traction is the infrared sauna. In this blog, we’ll explore how infrared saunas can enhance your recovery routine and help you feel your best. I will also urge you to train inside of an infrared sauna to experience far-infrared (FIR) recovery while you workout. The HOTWORX METHOD 3D Training incorporates the use of heat with infrared energy absorption during a workout inside of its patented infrared fitness sauna. The patented HOTWORX sauna delivers powerful workout results that include muscle recovery FIR therapy during the workouts themselves.
So, what is an infrared sauna anyway? Unlike traditional saunas that heat the air around you, infrared saunas use infrared panels to emit radiant heat that is absorbed directly by the body. This type of heat penetrates deeper into the skin, promoting a range of health benefits that can significantly enhance workout recovery. HOTWORX saunas use the longer, more deeply penetrating wavelength of far-infrared to maximize the workout recovery benefits.
Benefits of Infrared Saunas for Recovery
1. Enhanced Circulation
One of the primary benefits of using an infrared sauna is improved blood circulation. The heat causes your blood vessels to dilate, allowing for better oxygen and nutrient delivery to muscles and tissues. This enhanced circulation can aid in muscle recovery by reducing inflammation, alleviating soreness and promoting healing.
Evidence has indicated that FIR [Far Infrared] rays exert protective effects on CVD [cardiovascular disease]. Several weeks of sauna therapy markedly enhanced flow-mediated endothelium-dependent dilation of the brachial artery… …sauna treatments probably play a therapeutic role for patients with coronary risk factors, suggesting that sauna treatments improve vascular endothelial function. (1)
2. Detoxification
The sweating induced by infrared saunas helps flush out toxins, including heavy metals and chemicals. Regular detoxification can lead to improved overall health and better performance in subsequent workouts.
3. Reduced Muscle Soreness
Infrared therapy has been shown to alleviate muscle soreness and stiffness. The heat helps relax muscles and joints, making it easier to recover from strenuous activity. Many athletes report feeling less soreness after workouts when incorporating infrared sauna sessions into their routine. I hear from HOTWORX members all the time about the fact that the active recovery from the infrared during the workouts keeps them from experiencing soreness.
4. Stress Relief and Relaxation
Post-workout recovery isn’t just physical; it’s also mental. Infrared saunas promote relaxation and reduce stress levels by increasing endorphin production. This can be especially beneficial during a tough isometric or HIIT workout. This helps you to unwind and recharge. Far-Infrared is good for mental recovery too, which will greatly enhance your stress management. Compelling science now suggests that far-infrared (FIR) delivers beneficial effects on emotional disorders. Evidence shows that exposure to FIR positively modulates dopamine D1 receptor in the striatum area of the brain. (2)
5. Improved Flexibility
Regular use of an infrared sauna can help improve flexibility over time. The heat helps to loosen tight muscles and joints, which can enhance your range of motion and your ability to stretch. This is particularly useful for those involved in activities that require flexibility, such as yoga, barre or Pilates. Improved flexibility can enhance recovery and increase muscle durability/pliability.
6. Enhanced Skin Recovery
Far-Infrared is not only good for muscle recovery, it serves to help rejuvenate the skin as well. The light waves that penetrate the skin from infrared saunas can promote collagen production and improve skin elasticity. Infrared induced sweating helps to unclog pores and remove impurities, resulting in healthier, clearer skin. This can be a great bonus for those who value skin health as part of their fitness journey.
How should I incorporate infrared into my workout recovery routine?
For optimal recovery, consider combing your sauna sessions with your workouts rather than the traditional approach of working out in an air-conditioned gym and then going into the sauna. There is no need to waste so much time! Training inside of an infrared sauna can give you way more from your workout in much less time. There is no need to spend an hour in the gym and then another 20-30 minutes in the sauna when you can do both in just 30 total minutes with isometrics and only 15 minutes with HIIT!
Everyone’s body responds differently to heat. Start with shorter sessions and gradually increase the time as you become accustomed to the heat. Pay attention to how your body feels, and don’t hesitate to step out of the sauna or just sit for a moment until you are ready to begin your workout posture again, if it becomes uncomfortable. And, remember that hydration is crucial, so drink plenty of water before, during, and after your session, and try mixing a good amino + electrolyte powder with your water as you hydrate through your sauna workouts.
Infrared sauna therapy works well alongside other recovery practices too, such as foam rolling, stretching, and proper nutrition. Combining these methods can create a comprehensive recovery strategy that addresses multiple aspects during training and for post-workout muscle recoup.
Incorporating infrared sauna therapy into your workout recovery routine can provide numerous benefits, from improved circulation and detoxification to reduced muscle soreness and enhanced muscle relaxation. If you’re looking to elevate your recovery game, and feel your best, consider giving HOTWORX infrared workout saunas a try. Your muscles—and your mind—will thank you!
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(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935255/#:~:text=Compelling%20evidence%20has%20indicated%20that,25
(2) https://www.sciencedirect.com/science/article/abs/pii/S0197018618305503#:~:text=mAChRs%20are%20divided%20into%20five,SCH23390%2C%20attenuates%20MA%2Dinduced%20behavioral
