If you’re new to using a sauna, you might wonder how frequently you should use it to gain the maximum benefits. Both infrared and traditional saunas provide numerous wellness perks, but establishing the right routine is key. Here’s a guide to help you find the best sauna schedule for your goals.
How Many Times Should I Use a Sauna Per Week?
For general wellness, two to three times a week is an ideal starting point. This frequency helps you ease into sauna use, allowing your body to adapt while you familiarize yourself with the experience. As you build tolerance and see positive effects, you may want to increase your frequency to four to five times a week.
If you enjoy sauna sessions and find them especially beneficial for relaxation or recovery, daily use may work well. Many seasoned sauna users find that using one daily enhances their wellness routine, but always listen to your body and adjust based on how you feel.
Ideal Duration for Sauna Sessions
Session length varies depending on the type of sauna.
- Traditional Sauna: Traditional saunas use higher temperatures, often between 150-195°F, with a steam option created by water poured over hot stones. Sessions are typically shorter, lasting 10-20 minutes. The high heat provides deep relaxation and is ideal for those who enjoy a classic sauna experience.
- Infrared Sauna: Infrared saunas operate at lower temperatures (typically 120-140°F) but penetrate heat deeply into the body, allowing for longer sessions. 20-30 minutes is common. The gentle warmth is ideal for people who prefer a milder experience that still offers excellent benefits, like muscle relaxation and improved circulation.
Frequency Based on Goals
Your sauna routine should reflect your wellness goals. Here’s a breakdown of suggested frequencies based on common objectives.
- Relaxation and Stress Relief: Two to three sessions per week can work wonders for relaxation. Both traditional and infrared saunas provide a peaceful escape from daily stress, helping you unwind and improve mental clarity. Regular use creates a calming ritual that can enhance overall mood.
- Muscle Recovery and Pain Relief: Athletes or those with muscle soreness may benefit from more frequent use, aiming for four to five sessions per week. Infrared saunas are often preferred for their ability to gently penetrate muscle tissue, aiding recovery and reducing stiffness, though traditional saunas also provide great relief through heat and steam.
- Circulation and Cardiovascular Health: Saunas can support heart health by promoting circulation. For these benefits, consider using a sauna three to four times per week. The increased blood flow aids recovery, promotes relaxation, and can contribute to a healthier cardiovascular system.
- Skin Health and Glow: Both traditional saunas and infrared saunas help enhance skin health by promoting circulation and encouraging regular sweating, which can improve skin clarity over time. For these benefits, aim for three to four sessions per week.
When to Take a Break
Regular sauna use is generally safe, but there are times to skip a session. Avoid using the sauna if you’re feeling dehydrated, are not feeling well, or have recently consumed alcohol. Staying hydrated is essential, as sweating can lead to fluid loss. If you’re new to sauna use or increasing your frequency, take a few rest days to allow your body to adjust comfortably.
Tips for a Better Sauna Experience
- Hydrate Well: Drink plenty of water before and after each session to stay hydrated.
- Start Slowly: Begin with shorter sessions and increase your time and frequency gradually as your body adapts.
- Try Alternating with Cold Therapy: Some users alternate between sauna heat and a cold plunge or shower, which can enhance circulation and improve recovery.
Discover the Benefits of Both Infrared Saunas and Traditional Saunas
At High Elevation Hot Tubs & Wellness, we carry both infrared saunas and traditional saunas, each designed to help you achieve specific wellness goals. Whether you’re seeking relaxation, muscle recovery, or improved skin health, establishing a consistent sauna routine can bring tremendous benefits. Reach out to our team to explore the perfect sauna for your needs, and start enjoying the health and relaxation benefits today.
