INFRARED SAUNA VS. COLD PLUNGE: WHEN TO USE THEM PRE- OR POST-WORKOUT?
For athletes and fitness enthusiasts, recovery is just as important as training. The use of infrared sauna and cold plunge therapy has gained popularity for their powerful benefits in muscle recovery, performance enhancement, and overall well-being. But should you use them before or after a workout? Let’s break it down based on scientific research.
1._INFRARED SAUNA: PRE- OR POST-WORKOUT?
Best Time to Use:
Pre-Workout (for Warm-Up) or Post-Workout (for Relaxation & Recovery)
How It Works:
Infrared saunas use heat waves to penetrate deep into muscles, increasing blood flow, oxygen delivery, and flexibility.
Pre-Workout Benefits:
Using an infrared sauna before exercise can:
• Increase muscle elasticity and prevent injuries (Wilcock et al., 2006).
• Improve circulation, enhancing oxygen and nutrient supply to muscles (Laukkanen et al., 2018).
• Reduce stiffness and joint pain, making movement smoother.
When to Avoid Pre-Workout Sauna:
• If you're doing high-intensity training, excessive heat may cause dehydration or fatigue.
• Avoid prolonged sessions over 10-15 minutes before training.
Post-Workout Benefits:
After a workout, an infrared sauna helps by:
• Reducing muscle soreness (DOMS) by increasing blood circulation (Scoon et al., 2007).
• Enhancing relaxation and stress reduction by boosting serotonin levels (Hussain & Cohen, 2018).
• Detoxifying through sweat, flushing out toxins from metabolic stress.
When to Avoid Post-Workout Sauna:
• If you're extremely dehydrated, wait before using the sauna.
• Sessions over 20 minutes may cause fatigue.
2._COLD PLUNGE: PRE- OR POST-WORKOUT?
Best Time to Use:
Post-Workout (for Recovery) or Pre-Workout (for Energy Boost in Some Cases)
How It Works:
Cold water immersion (CWI) reduces inflammation, muscle soreness, and speeds up recovery by constricting blood vessels and flushing metabolic waste (Leeder et al., 2012).
Pre-Workout Benefits:
• Enhances alertness and mental focus by stimulating the nervous system (Brewer & Doughty, 2021).
• May reduce muscle fatigue before endurance training (Stanley et al., 2013).
•. Helps heat-adapted athletes cool down before exercise in hot conditions.
When to Avoid Pre-Workout Sauna:
• If your workout requires maximum strength or flexibility, cold exposure may reduce muscle power and elasticity (Roberts et al., 2015).
• Best used for low-intensity workouts or endurance sports.
Post-Workout Benefits:
• Reduces muscle inflammation and soreness (Bleakley & Davison, 2010).
• Accelerates muscle recovery by reducing swelling and lactate accumulation (Leeder et al., 2012).
• Enhances immune function by activating the body's stress response (Kox et al., 2014).
When to Avoid Post-Workout Sauna:
• Avoid immediately after strength training—it may blunt muscle growth by reducing inflammation needed for adaptation (Peake et al., 2017).
• Use after high-intensity or endurance workouts for best results.
CONCLUSION: WHEN SHOULD YOU USE SAUNA VS. COLD PLUNGE?
• Before Workout? → Use infrared sauna (short session) for warming up. Cold plunge only for mental alertness before endurance training.
• After Workout? → Use cold plunge for recovery and soreness relief. Use infrared sauna for relaxation and detoxification.
By understanding when to use these therapies, you can optimize your workout performance, recovery, and overall wellness.
REFERENCES
Wilcock, I. M., Cronin, J. B., & Hing, W. A. (2006). Physiological response to water immersion: A method for sport recovery? Sports Medicine, 36(9), 747-765.
Leeder, J. D., et al. (2012). Cold water immersion and recovery from strenuous exercise: A meta-analysis. British Journal of Sports Medicine, 46(4), 233-240.
Laukkanen, J. A., et al. (2018). Sauna bathing and cardiovascular health. Mayo Clinic Proceedings, 93(8), 1111-1121.
Scoon, G. S., et al. (2007). Effect of post-exercise sauna bathing on endurance performance. Journal of Science and Medicine in Sport, 10(4), 259-262.
Hussain, J., & Cohen, M. (2018). Clinical effects of regular sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine.
Peake, J. M., et al. (2017). The effects of cold water immersion on inflammation and adaptation following resistance exercise. Frontiers in Physiology, 8, 1047.
Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS, 111(20), 7379-7384.
