Adding sauna sessions to your fitness routine can offer numerous benefits—from muscle recovery to stress relief. But like any wellness tool, it’s important to use it safely and effectively. At Summit Athletic Club, our sauna is available to help you relax, recover, and elevate your overall fitness experience. Here are key tips for safely incorporating sauna into your fitness routine.
Start Slow and Short
If you’re new to using a sauna, ease into it. Start with sessions lasting 5–10 minutes and gradually increase your time as your body adapts. Even short sessions can promote circulation and help loosen tight muscles post-workout.
Hydrate Before and After
One of the most essential tips for safely incorporating sauna into your fitness routine is staying hydrated. You’ll lose fluids quickly in the heat, so drink water before entering and replenish again after your session to prevent dehydration.
Use the Sauna After Your Workout
Saunas are best used post-workout to help muscles relax and reduce soreness. Avoid using the sauna before exercise, as the heat can lower your energy levels and cause fatigue. After strength training, cardio, or a class like SURGE FIT or Group Power, a sauna session can be the perfect recovery tool.
Limit Session Length
A typical sauna session should last between 10–20 minutes. Staying too long can lead to overheating or dehydration. Listen to your body—if you start to feel dizzy or uncomfortable, it’s time to step out.
Avoid if You’re Feeling Unwell
Skip the sauna if you’re feeling sick, lightheaded, or recovering from illness. Your body needs rest and hydration, and the heat can place extra stress on your system. Always check with a healthcare provider if you have any medical conditions before using a sauna.
Shower Off Afterwards
After leaving the sauna, rinse off with a cool shower. This helps close your pores, cool your body temperature, and wash away any sweat and toxins released during your session.
Pair With Other Recovery Tools
Summit Athletic Club offers more than just a sauna. For optimal recovery, pair your sauna session with our cold plunge, massage therapy, or compression therapy. These tools work together to reduce inflammation, speed up muscle recovery, and improve overall well-being.
Make It Part of a Balanced Routine
While the sauna is a fantastic recovery aid, it’s not a replacement for proper rest, hydration, or stretching. Use it as a supplement to your post-workout recovery routine to maximize its benefits safely and effectively.