Sauna for Athletes

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

Sauna Effects on an Atomic Level

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Sauna's Effects on an Atomic Level Your Body, The Environment

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

The Particle-Level Difference: Heat Transfer Mechanisms

At the core, the difference between a traditional sauna and an infrared sauna is about how energy is transferred to your body.

  • Traditional Sauna (Convective + Conductive Heating)
     In a hot-rock sauna, heating elements warm stones, which in turn heat the air and water vapor (steam). This hot, humid air surrounds the body, transferring heat primarily through convection (air molecules bumping into your skin) and conduction (direct contact with hot water vapor/condensation on the skin).
    • At the particle level, heated air molecules have higher kinetic energy and collide with your skin, transferring energy.

    • Steam adds an extra layer: water molecules condense on the cooler skin surface, releasing latent heat, which is very effective in raising skin temperature quickly.

    • This external heating raises skin temperature dramatically, which then drives heat deeper into tissues via blood circulation.

  • Infrared Sauna (Radiative Heating)
     Infrared heaters emit electromagnetic waves in the infrared spectrum (typically 3–12 microns for “far infrared”). These waves penetrate a few millimeters into the skin before being absorbed by water molecules, proteins, and lipids in tissues.
    • At the particle level, infrared photons are absorbed by molecular bonds, causing them to vibrate (increased molecular oscillation = heat).

    • Instead of heating the air significantly, energy is transferred directly to tissues. That’s why the ambient air temperature feels milder in an infrared sauna, even though the body is absorbing heat.

Infrared vs. High Heat: Biological and Molecular Responses

  • Skin & Surface Reactions
    • Traditional sauna: Skin heats up rapidly due to hot air and steam contact. Proteins and lipids in the outer skin layers experience elevated thermal stress, triggering sweating. Water vapor condensing on the skin creates a glossy, bread-like crust analogy, much like in baking.

    • Infrared sauna: Heat is deposited deeper before skin gets as hot. Sweating is stimulated more gradually, without the intense external gloss from steam. The sensation is often described as “from the inside out” heating.

  • Circulatory & Thermoregulatory System
    • Traditional sauna: External heat load is high. The cardiovascular system ramps up aggressively to shed heat: vasodilation of skin vessels, increased heart rate, and profuse sweating.

    • Infrared sauna: Heat load is more localized in tissues. Circulation increases, but the body perceives less external thermal stress—hence the lower heart rate and blood pressure response compared to traditional saunas.

  • Cellular Stress Responses
     Both forms of sauna activate heat shock proteins (HSPs), which protect cells from damage and may promote longevity.
    • Traditional saunas induce stronger HSP activation due to higher ambient stress.

    • Infrared may activate HSPs at lower thresholds, but research suggests the effect is milder.

Why It Feels Different: A Chef’s Analogy, Expanded

  • Microwave (Infrared Sauna)
     Like microwaves exciting water molecules in food, infrared photons penetrate and directly heat tissues. The outside environment (air) stays relatively cool, just as a microwave oven doesn’t heat the air inside.

  • Convection Oven (Traditional Sauna)
     Hot air circulates, transferring heat evenly. Like food browning in an oven, your skin gets that steamed, glossy surface as heat builds externally.

  • Wood-Fired Oven (Authentic Sauna Experience)
     The stones + steam element adds complexity—like caramelization and crust formation in bread. The mix of conduction, convection, and radiation makes the experience multi-layered, sensory, and cultural.

Summary: Particle-Level Takeaway

  • Traditional Sauna
    • Heat transfer: convection, conduction, radiation (all three)

    • Particle action: air and water molecules colliding with skin, condensing steam dumping latent heat

    • Effect: intense surface heating, strong cardiovascular and detox response, authentic cultural experience

  • Infrared Sauna
    • Heat transfer: radiation (direct absorption by tissue molecules)

    • Particle action: photons absorbed by molecular bonds, generating vibration/heat deeper in tissues

    • Effect: gentler, more targeted heating, easier to tolerate, unique but less “authentic” heat stress

 

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

Traditional V Infrared

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Traditional or Infrared Sauna A Comparative

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

A Chef’s Thought Process 

The difference between a traditional sauna with elements heating hot rocks and an infrared sauna using waves was explained to me by a chef. He said that an infrared sauna was a microwave oven, a great wood-fired sauna, and a convection oven. That statement explained everything instantly. It also made me want to put a fan in my first sauna build. Rumination on this conversation has gone on for years. Thoughts include an arrangement of cookies on a baking tray like humans in a sauna seating arrangement. The way steam makes your skin all glossy, the way steam makes the skin on bread. The way food comes out of a microwave, the way food comes out of an oven. Was it like that?

As the popularity of saunas continues to grow, the debate between traditional saunas and infrared saunas intensifies. Traditional saunas, also known as hot-rock saunas, have been around for centuries and use heated rocks to generate heat, while infrared saunas use infrared waves to directly heat the body. While both types of saunas have their benefits, scientific evidence suggests that traditional saunas are superior in terms of providing health benefits and an authentic sauna experience.

Traditional saunas are known for their ability to promote cardiovascular health, detoxification, and relaxation. In a study published in the Journal of Human Kinetics, researchers compared the effects of traditional sauna bathing and infrared sauna bathing on cardiovascular health. The study found that traditional sauna bathing resulted in a greater increase in heart rate, blood pressure, and cardiac output than infrared sauna bathing. These changes in cardiovascular function can have a positive impact on overall health and may reduce the risk of cardiovascular disease.

In terms of detoxification, traditional saunas are also more effective than infrared saunas. A study published in the Journal of Environmental and Public Health compared the detoxification effects of traditional and infrared saunas. The study found that traditional saunas were more effective at removing heavy metals from the body than infrared saunas. This is because the high temperature and humidity in traditional saunas cause sweating, which helps to flush toxins out of the body. Infrared saunas, on the other hand, do not produce as much sweating and may not be as effective at removing toxins from the body.

In addition to providing greater health benefits, traditional saunas also offer a more authentic and enjoyable sauna experience. Traditional saunas are often built from wood, which provides a natural and rustic feel. The steam produced by the hot rocks and water creates a relaxing and therapeutic environment that cannot be replicated by an infrared sauna. Traditional saunas are usually larger and offer the opportunity to enjoy a social sauna experience where friends and family can gather together and relax.

Despite the advantages of traditional saunas, infrared saunas have become increasingly popular in recent years due to their convenience and unique health benefits. Infrared saunas are typically smaller and can be easily installed in homes and apartments. The entry cost is also significantly lower alongside convenience in the purchase.

Traditional saunas are built by craftsmen from scratch with large heating elements requiring a chimney or high-watt electrical hookups. Infrareds are plug-and-play.  They also use lower temperatures than traditional saunas, making them more comfortable and accessible to those who cannot tolerate the high heat of traditional saunas. See introduction to Sauna here 🙂 Infrared saunas are also believed to have unique health benefits, including improved skin health, pain relief, and weight loss.

However, the scientific evidence supporting the unique health benefits of infrared saunas is still limited. While some studies have shown that infrared saunas can improve skin health and promote relaxation, the evidence is not as strong as that for traditional saunas. In addition, the lower temperatures used in infrared saunas may not be as effective at promoting cardiovascular health and detoxification as the high temperatures used in traditional saunas.

While infrared saunas may be more convenient and offer some unique health benefits, they cannot replicate the full spectrum of benefits provided by traditional saunas. Therefore, for those seeking the most authentic and beneficial sauna experience, traditional saunas remain the best option. Accessibility plays a part in sauna culture. Traditional saunas with in a home are a unique special thing. Please count your blessings if you were fortunate enough to grow up or live in a household with one. Great saunas are usually found in athletic clubs, spas and the best gyms. The Scandahoovian is out in full force when I’m on the road with Sarge.  My homebase sauna is special for me, but I love visiting others and sharing where you can find the best sauna in your area. 

In summary, the difference between traditional and infrared saunas is significant. Traditional saunas offer greater cardiovascular benefits, detoxification, and a more authentic sauna experience, while infrared saunas are more convenient and offer some unique health benefits. However, scientific evidence suggests that traditional saunas are superior in terms of providing health benefits and an authentic sauna experience. Ultimately, the choice between traditional and infrared saunas will depend on individual preferences and needs. Regardless of which type of sauna one chooses, it is important to use caution and follow proper safety protocols to ensure a safe and enjoyable sauna experience.

 

References:

  1. Laukkanen, T., & Laukkanen, J. A. (2018). Sauna bathing and cardiovascular health: Implications for aging. Journal of human kinetics, 61(1), 49-57.
  2. Sears, M. E., & Kerr, K. J. (2012). Arsenic, cadmium, lead, and mercury in sweat: a systematic review. Journal of environmental and public health, 2012.
  3. Janssens, P. L. H. R., et al. (2019). Infrared Sauna in Patients With Rheumatoid Arthritis and Ankylosing Spondylitis—A Pilot Study Showing Good Tolerability, Short-term Improvement of Pain and Stiffness, and a Trend towards Long-term Beneficial Effects. International Journal of Rheumatology, 2019.
  4. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American journal of medicine, 110(2), 118-126.
Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

When to Sauna Before or After Lift or Cardio

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

When to Sauna Before or After Lifting, cardio or other workouts

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

Saunas are becoming increasingly popular among fitness enthusiasts as they are believed to offer a wide range of benefits, including relaxation, detoxification, and improved athletic performance. However, one common question that arises is when is the best time to sauna – before or after a workout? In this article, we will explore the scientific evidence and offer some guidance on when to sauna for optimal results.

Working Out Before Sauna

Working out before sauna is a popular choice for many athletes, as it is believed to provide several benefits. One significant advantage is that exercising before sauna can help prepare the body for the heat and increase heat tolerance. According to a study published in the Journal of Science and Medicine in Sport, subjects who performed moderate-intensity cycling before sauna had a higher heat tolerance and lower heart rate response than those who did not exercise beforehand. This suggests that exercising before sauna can help your body adapt to the heat more quickly and effectively.

Another benefit of working out before sauna is that it can increase the release of endorphins. Endorphins are the body’s natural painkillers, and they can help reduce muscle soreness and fatigue after exercise. According to a study published in the Journal of Strength and Conditioning Research, sauna after exercise can help increase endorphin levels, leading to reduced muscle soreness.

Working Out After Sauna

Working out after sauna is also a popular choice, as it is believed to offer several benefits. One significant advantage is that sauna can help warm up your muscles and increase blood flow, which can help improve performance during exercise. According to a study published in the Journal of Athletic Training, subjects who underwent passive heating through sauna before exercise had increased muscle flexibility and power output, suggesting that sauna can have a positive impact on athletic performance.

Another benefit of working out after sauna is that it can help promote relaxation and reduce stress levels. According to a study published in the International Journal of Behavioral Medicine, sauna can help reduce stress and anxiety levels and promote feelings of relaxation and well-being. This can be especially beneficial after a tough workout or a stressful day.

Conclusion

Overall, whether to sauna before or after a workout depends on your specific goals and preferences. Working out before sauna can help increase heat tolerance and prepare the body for the heat, while working out after sauna can help improve athletic performance and promote relaxation. It is important to note that saunas can cause dehydration, and it is essential to drink plenty of water before and after sauna to avoid dehydration.

Sources:

Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 47(1), 111–114. https://doi.org/10.1093/ageing/afx203

Pilch, W., Szygula, Z., Klimek, A., & Palka, T. (2018). Influence of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 63(1), 203–211. https://doi.org/10.2478/hukin-2018-0037

Scoon, G. S. M., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262. https://doi.org/10.