Hammer’s Gym in Nunawading has an infrared sauna available to members, and it has quickly become one of the most popular ways to finish a session. But what exactly is an infrared sauna, how is it different from the traditional kind, and what does it do for your training? Here is a plain-English guide to infrared sauna benefits, along with the safety guidelines we ask every member to follow.
How an infrared sauna works
A traditional sauna heats the air around you with hot rocks or steam, typically to 80 to 100 degrees. An infrared sauna uses infrared light panels to warm your body directly, so the cabin air stays much cooler, usually 45 to 60 degrees, while you still work up a deep sweat. Most people find the gentler air temperature far more comfortable, which makes it easier to stay in for a full session and to use it regularly.
Infrared sauna benefits for gym-goers
Muscle recovery and soreness
Heat increases blood flow to muscles and soft tissue, which helps deliver oxygen and nutrients to recovering muscle and clear the by-products of hard training. Many members find a session after a heavy leg day or a tough Muay Thai class noticeably eases next-day soreness. It pairs well with the other ideas in our recovery hacks article.
Improved circulation
As your body warms, blood vessels dilate and your heart rate rises gently, similar to light cardio. Regular sauna use is associated in research with cardiovascular benefits, and the improved circulation supports tissue repair.
Relaxation and stress relief
Twenty quiet minutes of warmth after training is a powerful way to switch off. Sauna sessions lower perceived stress, relax tight muscles and, for many people, lead to deeper sleep that night, which is itself one of the biggest drivers of recovery and progress.
Joint and muscle comfort
Deep, gentle heat relaxes tight muscles and eases stiff joints. Many users with everyday aches and training-related tightness report feeling looser and more comfortable after regular sessions. If you have a diagnosed condition, ask your doctor whether sauna use is appropriate for you.
Skin and general wellbeing
A good sweat leaves most people feeling refreshed, and many report their skin looks clearer with regular use. Beyond that, the ritual of a warm, quiet finish to a session is a habit that makes people look forward to training, which matters more than any single physiological effect.
Mobility work in the heat
Warm tissue stretches more easily. Gentle mobility work in or straight after the sauna is an efficient way to improve range of motion; try a few movements from our mobility routine.
Infrared vs traditional sauna vs cold plunge
Traditional saunas deliver a more intense heat load in a shorter time; infrared is gentler and easier to tolerate for longer. Both are useful. Cold plunges work in the opposite direction, constricting blood vessels and reducing inflammation, and alternating hot and cold is a favourite recovery protocol among our fighters. Read sauna, cold plunge and mobility and cold plunges for performance and recovery for how we combine them.
How to use the infrared sauna safely
- Hydrate. Drink water before, during and after your session. You will sweat more than you expect.
- Start slow. New to infrared? Begin with 10 to 15 minutes at a lower setting and build toward 20 to 30 minutes over a few weeks.
- Listen to your body. If you feel dizzy, lightheaded, nauseous or uncomfortable, step out immediately and cool down.
- Sit on a towel to keep the benches clean, and remove metal jewellery, which can heat up uncomfortably.
- Cool down gradually. Step out slowly, sit for a few minutes and take a lukewarm shower rather than jumping straight into cold.
- Time it well. After training is ideal; avoid using it immediately before a heavy lifting or sparring session, when you want your nervous system sharp.
- Check with your doctor first if you are pregnant, have a heart condition, low blood pressure or any medical condition, or take medication that affects sweating or blood pressure. Never use the sauna after drinking alcohol.
Experience it at Hammer’s Gym
The infrared sauna is part of the recovery zone at Hammer’s Gym in Nunawading, alongside our cold plunge and stretching area. Our staff are happy to show you how it works and answer any questions, and our personal trainers can build recovery sessions into your weekly program. Not yet a member? See our membership options or claim a free one-day trial. We are minutes from Mitcham, Blackburn, Box Hill and Doncaster.