Overview of Infrared Sauna Therapy
Heat therapy has been used for centuries to promote relaxation, improve circulation, and support detoxification. We’ve come a long way from the traditional sauna style used in ancient Finland, though. Today, there are many more sauna types, including the infrared (IR) sanua.
These operate at much lower temperatures than their traditional counterparts - yet, they still produce an intense sweat. That’s because instead of heating the air within the sauna, IR heaters penetrate your skin and warm the body directly. This can be more comfortable for those who find the high heat of a traditional sauna overwhelming.
But are infrared saunas worth it? Absolutely. In comparing the benefits of infrared sauna vs steam sauna there is some overlap, but infrared technology also offers some therapeutic possibilities a traditional sauna experience does not. Here are some reasons to try an IR sauna:
- Detoxification through enhanced sweating
- Improved circulation and cardiovascular health
- Muscle recovery and pain relief
- Stress reduction and mental clarity
- Weight management through increased calorie burn
- Enhanced skin health due to improved blood flow
- Stronger immune function
Are infrared saunas safe, though? They certainly can be when used correctly. The only concern is dehydration or heat exhaustion which can be easily avoided.
But that’s a conversation for another day. Let’s take a look at some of the factors influencing the sauna benefits timeline for now to help you set your expectations.
Frequency and Consistency of Use
While occasional sessions may offer temporary relaxation, they aren’t going to unlock the real magic an IR sauna has to offer. Consistent use, such as 3-4 times a week, produces more profound improvements in circulation, detoxification, and stress reduction.
Think of it like exercise: consistency yields lasting results. You aren’t going to reach your body composition goals in the first week, and the same can be said about any of your goals with sauna therapy.
Session Duration and Temperature
Longer sessions at higher temperatures (within safe limits) may accelerate detoxification and cardiovascular responses. We still recommend starting at lower temperatures and shorter durations for beginners, though. The last thing you want is to cause more harm than good.
Individual Health and Fitness Levels
Your current health status, metabolism, and fitness level play a major role. Someone with an active lifestyle and a robust cardiovascular system might experience benefits faster than someone with underlying health conditions or a sedentary routine.
How Long to See Benefits of Infrared Sauna
The best way to get a gauge of how long to see benefits of infrared sauna is to narrow it down to the specific benefits you’re hoping to see. Here’s a breakdown of when to expect infrared sauna results:
Immediate Benefits (1-3 Sessions)
From the first session you’ll feel more relaxed and mentally refreshed thanks to the calming effect heat therapy has on the nervous system. Infrared saunas also encourage your body to release endorphins, so you just feel good walking out of the sauna.
Some users even report feeling mild muscle soreness and joint stiffness dissipate from the first few sessions. This is because heat stimulates better blood flow and supports a healthy inflammatory response.
Short-Term Benefits (1-4 Weeks of Regular Use)
If you continue using the sauna for a few weeks you’ll likely find yourself sleeping more soundly at night because of how the sauna helps regulate cortisol levels and promote relaxation.
By this point, you may even start to see improvements in your skin. The increased circulation of consistent sauna use helps bring out a healthy glow, while sweating helps clear out impurities and unclog pores.
Some users may notice water weight reduction due to sweating, but be clear - the real infrared sauna results for weight loss take a bit longer to manifest and require combination with a healthy lifestyle.
Long-Term Benefits (4-12+ Weeks of Consistent Use)
We said from the start the real benefits of infrared sauna use come from consistent use over a longer period of time. You should plan on making IR sauna use a part of your regular self-care ritual from here on out. By doing so you may enjoy better:
- Cardiovascular Health: Regular sessions can improve circulation, lower blood pressure, and enhance heart function over time just like moderate exercise does.
- Chronic Pain Management: The discomfort of arthritis, fibromyalgia, and chronic back pain may subside with consistent use. This is thanks to a better inflammatory response and increased endorphin production.
- Detoxification: Frequent sauna use can help your body get better at eliminating certain toxins like heavy metals through sweat.
The key takeaway from this conversation is that whether you use an infrared sauna vs dry sauna, consistency is key. We’ll share a few more tips to help you speed up the infrared sauna benefits timeline below.
