An infrared sauna, unlike a traditional sauna, uses infrared radiation to generate heat inside your body.  

Infrared is a type of electromagnetic radiation, just beyond visible red light on the spectrum. It’s divided into three categories based on wavelength: 

• Near-infrared (NIR): 0.7–1.4 μm — mostly penetrates skin surface; can influence cellular energy (ATP production) 

• Mid-infrared (MIR): 1.4–3 μm — penetrates deeper into soft tissue, increasing circulation and flexibility 

• Far-infrared (FIR): 3–1000 μm — penetrates up to ~1.5 inches into the body and provides most of the heating effect in saunas 

When you first walk into an infrared sauna, you’ll immediately notice that it’s not as intense as a traditional sauna. That’s because the temperature is a lot cooler. An infrared sauna runs between 40 - 60°C while a traditional sauna is more like 80 - 90°C.  

On top of that, the way that the sauna generates heat is different. Rather than heating up the air around you, the infrared radiation penetrates your body to heat it directly.  

Because of this, an infrared sauna can typically be more comfortable for people who struggle with the intense heat of a traditional sauna. You still sweat in a infrared sauna but it’s more gradual and, crucially, you still get all of the same benefits.  

What are the benefits of an infrared sauna? 

As someone who trains at the gym or in a regular class, you’ll find lots of benefits from the infrared sauna which are backed by science.  

For your heart, a review found that heat therapy (including infrared) improved blood pressure, arterial stiffness, endothelial function (the cells that line your inner blood vessels). Saunas (including infrared) may also mimic moderate exercise (increasing heart rate and circulation), improving your cardiovascular health. 

The benefits of using a sauna come from the way that the heat opens up your blood vessels, creating better blood circulation. This allows for more blood flow around your body, helping to remove the waste products and toxins leftover from exercise which can make your muscles feel sore. Using the infrared sauna can improve your recovery from Delayed Onset Muscle Soreness (DOMS). Some small studies also suggest that infrared sauna therapy can reduce pain (for example chronic pain or arthritis). 

Infrared saunas can also:  

• Improve injury healing time 

• Help you feel more relaxed 

• Help you sleep better  

What makes an infrared sauna session unique? 

Infrared saunas are great for people who find the dry heat of a traditional sauna too intense. But even if you’re not one of those people, you can still benefit from trying one out. 

While you could approach your session as you would a traditional sauna, the slightly more gentle heat of the infrared sauna also gives you the opportunity to be extra mindful. You could try using this as a time for meditation, focusing on gentle, but structured breathing exercises and potentially stay in for slightly longer 

How often should I use an infrared sauna? 

When it comes to using the sauna, consistency is key and the more you use it, the better results you’ll get. With lower temperatures of around 40 – 60°C, the goal is sweating and to increase your heart rate a little, not excessively.  

We recommend around 15-20 minutes per session, 3–4 times per week.  

What else should I think about? 

• Start slow – begin with 10 minutes, 2–3 times per week, then build up gradually  

• Stay hydrated – drink water before, during (small sips) and after sessions 

• Cool down gradually – allow 10–15 minutes to return to normal body temperature 

• Don’t use the sauna if you have consumed alcohol or are dehydrated 

• Eat a snack or a small meal before using the sauna 

• Listen to your body – dizziness, headache or nausea are signs to stop immediately 

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FAQs  

What is an infrared sauna? 

An infrared sauna is a type of sauna that uses heat generated from infrared wavelengths of electromagnetic radiation. It directly warms your body, rather than warming the air around you and is a less intense way to enjoy all the benefits of heat therapy. 

Does an infrared sauna help muscle recovery? 

Yes, for people with DOMS or recovering from injury, heat therapy can help to promote quicker cell growth for enhanced healing and better blood circulation.  

Why is an infrared sauna good for athletes? 

An infrared sauna can help you heal post-workout and can also prepare you better for your next session. It will help with sore muscles, injury times, cardiovascular health and make you feel more relaxed.  

Where can I find an infrared sauna? 

You’ll find a brand-new infrared sauna in Virgin Active Mayfair, alongside a Finnish sauna, vitality pool, cold plunge pool and all-new Contrast Therapy classes.