Thinking about including a sauna in your wellness routine but stuck deciding between an infrared or traditional one? Whether you're looking to use saunas for faster muscle recovery, stress relief, or a great way to detox, choosing the right type of sauna can make all the difference. If you’re wondering which option suits your needs better, you’re in the right place.
In this article, we’ll break down the key differences between infrared saunas and traditional ones to help you find the perfect fit for your health and relaxation goals.
Sauna bathing has been a part of health and relaxation practices for centuries, promoting both physical and mental well-being. While both infrared and traditional saunas promote relaxation and improved overall health, they provide distinct experiences with unique benefits. That’s why it's essential to understand their differences so you can make an informed decision in choosing the right type for you.
Let’s explore the main differences infrared and traditional saunas offer based on their heat sources, cost, and how they fit into your wellness routine.
Traditional saunas rely on electric heaters or wood-burning stoves. They produce high temperatures and often include humidity control through water poured over hot stones. This method warms the air, creating a more intense heat experience. This setup reaches higher temperatures, typically between 150-195°F (65-93°C) [1]. The high heat is ideal for those seeking traditional Finnish-style sauna therapy or aiming for a more vigorous detoxification experience.
In contrast, infrared saunas use infrared lamps to heat the body directly while keeping the air cooler at around 120-150°F (49°C to 65°C). This supports health goals like improved circulation, detoxification, pain relief, and recovery, without the need for intense heat exposure. They’re also favored for skin health and pain management in sauna therapy practices.
Traditional saunas need more space due to their bulkier design and need for dedicated installations and ventilation, making them ideal for larger or custom spaces. In contrast, infrared saunas are compact and versatile, fitting easily into smaller areas. Their sleek design offers flexibility in placement and more variety in styles, making them perfect for homes with limited space and users who want to match them with their home’s style.
The sauna experience in a traditional setup can be quite immersive, with high humidity and intense heat enveloping you almost like a hot room. It’s ideal for those seeking authentic sessions with higher temperatures.
An infrared sauna session can give you more even and gentle heat that penetrates deeper into the body. Sessions usually feel less oppressive, allowing longer stays within the sauna.
Generally, Infrared saunas are more energy-efficient than traditional saunas. They use less electricity by heating the body directly rather than the air, reducing overall energy consumption. This can result in lower utility bills over time, making them a sustainable choice.
From an environmental perspective, infrared saunas produce a smaller carbon footprint. If eco-friendly practices are part of your lifestyle, this can be a significant advantage to consider when choosing between the two types of saunas.
Traditional saunas require dedicated electrical breakers, which can add to installation costs [2]. They also consume more energy than infrared saunas, leading to higher utility bills. However, many users value the more traditional sauna experience they offer.
In contrast, infrared saunas usually cost less to install due to their simpler design and don’t require extra electrical work. Maintenance is generally more affordable, and operational costs are lower since they use less energy. How much you spend on upkeep depends on how often you use the sauna.
Next, we’ll cover installation and maintenance tips to help you make the best choice for your needs.
Due to their complex setup—including breakers, ventilation, and drainage—traditional saunas are more labor-intensive and costly to install. They also need regular maintenance, such as wood treatment and heater upkeep.
Infrared saunas, on the other hand, are generally plug-and-play, easier to install without special ventilation, and often come prefabricated. This reduces installation time and cost. Their lower maintenance needs and simpler design make them a more convenient and cost-effective option for those seeking lower long-term maintenance.
Both infrared and traditional saunas offer unique health benefits. We’ll dissect these two sauna types to help you see which one offers the advantages that you need. But first, let’s talk about general sauna benefits.
Saunas help in detoxification by increasing blood flow and inducing sweating, which flushes out toxins and impurities, improving skin appearance [4]. Traditional saunas rely on high temperatures from wood-burning stoves or electric heaters to promote intense sweating, while infrared saunas heat the body using infrared light at lower temperatures, offering gentler health benefits.
This makes infrared saunas a better choice for those with cardiovascular issues or joint pain who prefer a milder experience. Both sauna types support blood circulation, pain relief, and overall wellness.
Both types of saunas improve heart health by increasing your heart rate and blood flow, similar to light exercise [3]. Traditional saunas do this by using high temperatures, which can cause significant improvement in blood vessel function and lower blood pressure. Infrared sauna therapy offers the same cardiovascular health benefits but at lower temperatures. This gentler approach still supports heart health without the high heat stress.
Frequent sauna use raises core body temperature, simulating a mild fever that activates immune responses. Both traditional and infrared saunas can increase white blood cell production, enhancing the body's defense against infections. Since infrared saunas are often more accessible for home use, regular sauna use may help maintain a strong and responsive immune system.
Regular sauna use helps reduce stress by activating the body’s relaxation response, promoting both mental and physical well-being.They can aid in muscle recovery by increasing blood circulation and relaxing muscles, which helps reduce soreness and at the same time boost wound healing.
The heat exposure triggers the endorphin release, leading to better mood and calmness, which is why many sauna users feel more relaxed after a session. This can also lead to significant improvement in your mental health and better sleep.
Infrared saunas utilize infrared light to warm the body directly, leading to a wide range of potential health benefits. Because they operate at lower temperatures, they also allow for longer and more comfortable sessions. Many users report relief from joint pain like those caused by rheumatoid arthritis, and muscle soreness due to improved circulation and relaxed muscles. The gentle heat from an infrared sauna can also be beneficial if you have sensitive skin or respiratory issues that make high humidity uncomfortable.
The intense traditional sauna heat can lead to increased blood flow, aiding in pain relief and muscle relaxation. The high temperatures can also help reduce symptoms of joint pain and stiffness, making them popular among people with rheumatoid arthritis. Their simple design and time-tested benefits make them a classic choice for sauna enthusiasts seeking intense heat therapy.
When considering sauna use, it's important to be aware of potential health considerations and safety measures.
Who Should Avoid Saunas?
Those with health conditions such as high blood pressure, heart issues, or skin disorders should consult a doctor before sauna use. Traditional saunas reach high temperatures with wood-burning stoves or electric heaters, while infrared saunas offer lower, gentler heat using radiant infrared energy.
Safety Tips:
To make your choice between an infrared sauna and a traditional sauna, think about your wellness goals, personal comfort, and lifestyle.
Infrared saunas are great for those who prefer longer sessions and gentler heat from lower temperature. They’re energy-efficient and ideal for regular use in small areas, so check your available space too. If you want to be more eco-friendly, save on utility bills, have joint pain or heat sensitivity, infrared saunas are likely your best option.
On the other hand, traditional saunas deliver intense heat, often preferred by those who enjoy the classic sauna experience. If you love high temperatures and can dedicate more space and time to your sessions, a traditional sauna might be the better fit.
At the end of the day, the best sauna for you depends on your health goals and preferences
Yes, you can use infrared and traditional saunas together. Doing so offers benefits from both methods. For example, the traditional sauna might be better for those looking for intense detoxification. The infrared sauna can offer a more relaxing and calming experience.
Infrared saunas are better for beginners or those sensitive to heat. Operating at lower temperatures, they provide a gentler, more comfortable experience by heating the body directly, making them ideal for extended sessions and easier adaptation.
Both infrared and traditional saunas have safety concerns. Infrared saunas pose less risk due to lower temperatures, while traditional saunas may cause dehydration or heat stroke. Stay hydrated, limit time, and consult a doctor if necessary.
To recap, choosing between infrared saunas and traditional saunas ultimately comes down to your medical conditions, health goals, and personal preferences. Infrared saunas offer lower temperature and gentle radiant heat, making them ideal for those seeking pain relief, muscle recovery, and improved circulation. They also tend to be more energy-efficient with lower energy consumption, making them ideal if you prefer a more moderate sauna experience.
On the other hand, traditional saunas deliver a more intense experience with high temperatures, often powered by electric heaters or wood-burning stoves. These saunas create a traditional Finnish-style sauna environment that is perfect for those who enjoy sweating and a more vigorous heat therapy session.
Ultimately, regular sauna sessions using types can provide significant improvement in cardiovascular health, stress relief, and overall wellness. Choose the best one that aligns with your needs and lifestyle. Whether you're looking for relief from soreness or a way to relax after a long day, Strength Warehouse USA has the right sauna for you.
Ready to feel the difference? Check out our high-tech Infrared Saunas and sturdy Traditional Saunas and find the perfect fit for your health goals.
Joe leverages over 20 years of intense workout experience and six years in the fitness industry. As a former collegiate football player, Joe knows what it takes to stay in peak physical condition. He's dedicated to providing straightforward, expert advice on setting up home gyms, personal training spaces, and commercial facilities. Balancing his passion for fitness with being a devoted family man, Joe’s rigorous full-body and metcon workouts exemplify his commitment to staying strong and being a role model for his kids and customers alike.
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