Saunas have been used for relaxation and recovery for centuries, and infrared saunas have made the experience gentler and more accessible. If you have wondered about infrared sauna vs traditional sauna, the short version is that a traditional sauna heats the air around you while an infrared sauna heats you directly, at a much lower cabin temperature. Here is how the technology works, what the different infrared types mean, the benefits you can realistically expect and how to use the infrared sauna in the recovery zone at Hammer’s Gym in Nunawading.
How the two saunas differ
A traditional Finnish-style sauna uses a heater with hot rocks (sometimes with steam) to raise the air temperature to 80 to 100 degrees. Your body warms from the outside in, and the heat can feel intense, especially when breathing.
An infrared sauna uses panels that emit infrared light, a form of radiant heat that your body absorbs directly. The cabin air stays around 45 to 60 degrees, so it feels far more comfortable, yet you still sweat deeply because your tissue is being warmed from within. Most people find they can stay longer and use it more often, which for recovery purposes is the point.
Far, mid and near infrared
- Far infrared has the longest wavelength and penetrates a few millimetres into the skin, producing the deep, relaxing warmth and heavy sweat most infrared saunas are known for.
- Mid infrared sits between the two and is associated with increased circulation to muscles and soft tissue.
- Near infrared has the shortest wavelength and is mostly studied for skin and surface tissue effects.
Many modern cabins, including ours, combine wavelengths (full-spectrum) so you get the benefits of each.
What an infrared sauna realistically does
Improved circulation and recovery
The heat dilates blood vessels and raises your heart rate gently, increasing blood flow to muscles and soft tissue. That helps clear the by-products of training and deliver oxygen and nutrients for repair, which is why a 20-minute session after a hard workout eases next-day soreness for many members.
Muscle and joint comfort
Warmth relaxes tight muscles and eases stiff joints. People with everyday aches and training-related tightness often report feeling looser afterwards. If you have a diagnosed condition, ask your doctor whether sauna use suits you.
Stress relief and better sleep
Twenty quiet, warm minutes switches your nervous system out of fight-or-flight. Sauna use is associated with lower perceived stress, and many members sleep noticeably better on sauna nights. Sleep, in turn, is the most powerful recovery tool there is.
Skin
A deep sweat and increased blood flow leave most people’s skin feeling clearer and looking fresher, though claims about collagen and wrinkles are not well established.
What it does not do
An infrared sauna does not “melt fat” or meaningfully aid weight loss; the weight you lose in a session is water and returns when you rehydrate. Nor does sweating “detox” you; your liver and kidneys handle that. The benefits are real but they are about recovery, comfort and relaxation, not fat loss.
How long should you stay in?
Start with 10 to 15 minutes and build to 20 to 30 as you get used to it. Two to four sessions a week suits most people. Drink water before and after, sit on a towel, remove jewellery, step out if you feel dizzy, and never use a sauna after alcohol. Check with your doctor first if you are pregnant or have heart, blood pressure or other medical conditions. Our full infrared sauna guide covers the safety guidelines in detail.
Pair it with cold
Alternating the sauna with the cold plunge, known as contrast therapy, amplifies the circulation and recovery effects and is the most popular routine in our recovery zone. See also cold plunge benefits.
Try the infrared sauna at Hammer’s Gym
Our infrared sauna sits in the recovery zone alongside the cold plunge, massage chairs and stretch area, and it is available to members every day. Read all of our recovery hacks to see how members build it into their week, and if you are not yet a member, claim a free one-day trial in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.