Is infrared sauna like cardio?

Author: Darrel Howell Sr.  |  Last update: Monday, August 4, 2025

The cardio benefits of infrared saunas are real and offer a valid and effective form of heart exercise. Making yourself exercise can be one of the hardest steps to take toward getting healthier. When you're not an athlete, exercising can be difficult for many reasons.

Does infrared sauna count as cardio?

It is well documented that HIIT with its alternating intensity of workout intervals is highly effective and even safe for those with type 2 diabetes. Infrared HIIT is super effective for weight loss as well as cardio.

Is an infrared sauna as good as exercise?

While in the infrared sauna, my heart rate increases to a max of 110–115 bpm, which is the equivalent of a brisk walk for me—not an intense workout. I do think that infrared sessions would be a good option for those with injuries that limit mobility. It's a way to get some passive cardio activity without movement.

Can I replace cardio with sauna?

Conclusion: Using a sauna for 15 minutes can complement a treadmill workout, but it cannot replace the cardiovascular and calorie-burning benefits of a 30-minute treadmill session. Ideally, incorporating both into your routine would provide a balanced approach to fitness and wellness.

Do you really burn 600 calories in an infrared sauna?

Absolutely! Spending time in an infrared sauna might be the easiest way to burn calories. One thirty minute infrared sauna session between 120 and 150 degrees can burn up to 600 calories. And burning calories leads to burning fat.

THIS is What Happens To Your Body in an Infrared Sauna | Dr. Steven Gundry

Does infrared sauna burn belly fat?

Key Takeaways: Sauna therapy promotes belly fat loss by increasing metabolic rate and calorie burn which is good for losing belly fat. Both infrared saunas and traditional saunas offer deep penetration for enhanced sweating and burn fat.

Is 20 minutes in an infrared sauna enough?

If you're new to using a sauna, it's best to start with shorter sessions of 15 to 20 minutes. You can gradually increase the duration as your body gets used to the infrared heat. Typically, experienced infrared sauna users enjoy sessions between 30 to 45 minutes, aiming to maximise the potential benefits and comfort.

Is cardio or sauna better for fat loss?

However, if you want to gain muscle while losing fat, cardio is the way to go. The two are not really interchangeable when it comes to benefits. You can alternate between the two, but you can't rely on the sauna for weight loss because it causes water loss, which isn't ideal.

What are the disadvantages going in a sauna after gym?

If you worked out hard and lost a lot of fluids, you also risk worsening your dehydration by sweating more in a sauna afterward, Fuchs says. Stay aware of how hot the sauna is and how long you're going to soak. And consider bringing your preferred hydration drink into the sauna with you, Church recommends.

Is sauna good or bad for heart?

The body's response to a sauna mimics that of exercise – an increase in heart rate followed by a drop in blood pressure. The current evidence suggests that a sauna is safe and likely beneficial for most individuals with heart disease except when there is an unstable condition as described above.

Does infrared sauna increase electric bill?

If you're considering purchasing a sauna for your home, it's natural to wonder how much electricity a sauna will cost. A single session in an infrared sauna will use about as much electricity as a dishwasher, and a traditional sauna using an electric heater is comparable to running a larger appliance like a dryer.

Why don't I sweat in an infrared sauna?

Most infrared saunas have a temperature control so you can easily adjust the heat to your liking. Another reason why people may not sweat during infrared sauna sessions is because they are not drinking enough water before their core body temperature rises.

What not to do in infrared sauna?

Be Aware
  1. The use of drugs, medication or alcohol prior to or during the infrared sauna session may lead to dizziness or unconsciousness. ...
  2. Please consult your physician if you are in doubt of your ability to use the infrared sauna for health reasons.
  3. No one under the age of 18 is permitted in the infrared sauna.

What's better, a treadmill or a sauna?

Is a sauna better than a treadmill? No, a sauna is not better than a treadmill. They serve different purposes: a sauna is used for relaxation and potential health benefits like detoxification, while a treadmill is used for cardiovascular exercise and improving physical fitness.

How long does it take to see the benefits of an infrared sauna?

Some individuals may start to notice improvements in their health and well-being after just a few sessions, while others may take longer to experience the full effects. Consistency is key when it comes to using an infrared sauna, so regular use over an extended period of time is likely to yield the best results.

Why do I feel worse after sauna?

You lose water through sweat, toxins leave your body and your heart rate can rise quite a bit too. All these factors can leave you feeling tired after a session.

Can I bring my phone in a sauna?

The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.

Can sauna replace working out?

It might be good for your heart, but it's not doing anything for your muscles. “A sauna session is a physical strain, and its long term-positive effects for the heart are similar to sports activities,” said Ketelhut. “But with no muscle activity, it won't be the same as doing exercise.”

Is sauna good for belly fat?

So, how can sauna reduce obesity? The body burns fat when it is in a heated environment because it is trying to regulate its temperature. The sauna also increases sweating which helps the body release toxins and burn fat (yes, belly fat as well).

Is it better to do cardio or sauna first?

Deciding whether to hit the sauna before or after the gym depends on your fitness goals and health. Using a sauna before exercising can help warm up your muscles, but should not replace a full warmup. Post-workout, the sauna may be more beneficial for muscle recovery and stress reduction.

Does sauna make you look leaner?

When you then renew your hydration levels by drinking more water, your body can sweat even more in the sauna, moving more toxins, salt, and bloat out of you, giving you a slimmer appearance. Losing water weight can be an excellent way to get your muscles looking extra toned before an event.

Can you overdo infrared sauna?

Sitting in an infrared sauna for too long can be counterproductive, as it can cause your body to become overheated – causing dehydration, dizziness, headaches, or sickness.

How do I get the best results from an infrared sauna?

Tips for using infrared saunas
  1. Start low and slow. Dial down the temperature and keep your sessions short when you begin using an infrared sauna. ...
  2. Max time. Even if you're an experienced sauna user, keep sessions below 30 minutes to avoid putting too much stress on your body. ...
  3. Stay hydrated. ...
  4. Rinse off afterward.

What time of day is best for an infrared sauna?

According to experts, the best times to use an infrared sauna are in the morning and evening, when the body is in a state of rest and repair. Additionally, it is recommended to use the sauna before and after a workout to enhance its effects.

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