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Saunas have been used for centuries as a way to improve health, support relaxation, and speed recovery. But with the rise of infrared saunas, many athletes and wellness enthusiasts are asking: which is better for recovery — infrared or traditional?
Both types of sauna deliver benefits, but they work in different ways. Understanding the science behind each will help you choose the right approach for your recovery goals.
Heat Delivery
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Traditional Sauna: Uses heated rocks or stoves to warm the air, raising the temperature inside the room to 70–90°C. Your body heats up as the surrounding air gets hotter.
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Infrared Sauna: Uses infrared light to penetrate the skin directly, heating your body from the inside out. The air temperature is lower (usually 40–60°C), but the heat reaches deeper into muscle tissue.
Cardiovascular Benefits
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Traditional Sauna: The high heat stimulates your cardiovascular system, increasing heart rate and improving circulation. It’s been shown to lower blood pressure and support long-term heart health.
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Infrared Sauna: Produces a similar cardiovascular response but at a lower temperature, making it more accessible for people who struggle with the intensity of a traditional sauna. Research suggests infrared sessions may also improve endothelial function, which supports healthy blood flow.
Recovery Benefits
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Traditional Sauna: The intense heat helps relax muscles, reduce tension, and flush out metabolic waste. It’s particularly useful for post-training relaxation and stress relief.
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Infrared Sauna: Provides deeper heat penetration, which may be more effective for reducing joint stiffness, easing chronic pain, and accelerating muscle recovery after workouts. Many athletes prefer infrared for targeted recovery and improved flexibility.
Accessibility & Comfort
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Traditional Sauna: Some people find the extreme heat overwhelming or uncomfortable, especially if they’re new to sauna use. Sessions are typically shorter because of the intensity.
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Infrared Sauna: Because it runs at a lower air temperature, sessions are easier to tolerate, often lasting 20–30 minutes. This makes it a practical option for frequent use, even for beginners.
Which Sauna is Right for You?
The truth is that both traditional and infrared saunas can play a valuable role in recovery:
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Choose traditional sauna for deep relaxation, cardiovascular conditioning, and the classic sauna experience.
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Choose infrared sauna for accessible sessions, targeted muscle recovery, and deeper tissue benefits.
For many athletes, the best option is not either/or but both. Alternating between sauna styles can provide the full spectrum of recovery benefits.
Final Thoughts
When it comes to recovery, saunas are a proven, science-backed tool. Infrared and traditional models each offer unique strengths — and the right choice depends on your goals, preferences, and tolerance for heat.
Experience both in your local Cold Hut and find out which works best for you.
