Infrared vs Traditional Sauna: Which Recovery Method is Right for You?

You’ve finished a hard session and want to bounce back faster. In Fitness First’s Revive Recovery Zone you have two powerful options that work differently but complement each other. 

The Deep Heat Revolution: Infrared Saunas 

Our premium full-spectrum infrared saunas use near, mid and far infrared light to warm your body from the inside out, reaching deep into muscles and joints. This heat improves blood flow, speeds up muscle repair, and can boost skin health. Operating at a comfortable 45–60°C, you can stay in longer without feeling overwhelmed. Perfect for recovery days, lighter training sessions, or when you want a relaxing, restorative reset. 

The Classic Choice: Traditional Saunas

Our traditional hot-rocks saunas deliver high ambient heat at 80–100°C, warming the body from the outside in. Heart rate rises quickly, mimicking moderate exercise to condition your cardiovascular system. The heavy sweat helps flush metabolic waste, while the enveloping heat helps you switch off and decompress. Best on endurance days, big sweat sessions, or when you need mental clarity. 

Your Perfect Recovery Flow - Use them together 

You don’t have to pick one – combining both saunas with cold therapy delivers the ultimate recovery hit. Start with 12–15 minutes in the infrared sauna to loosen your muscles and boost circulation. Move straight into the cold plunge for 1-4 minutes, choosing your preferred temperature and feeling the instant rush as your body responds. From there, step into the traditional sauna for 10–12 minutes of deep, penetrating heat to lock in those recovery benefits. 

Once you’re fully warmed through, take a quick shower to wash off sweat before your final plunge. This last cold immersion, lasting 1-4 minutes again, helps gently regulate your core temperature, builds resilience, and activates brown fat via the Søberg Principle – a process that can help you warm up faster afterwards and may even give your metabolism a small lift. 

How often 

Aim for either sauna at least three times a week. A Finnish study found that three to four weekly sessions of traditional sauna use were linked to lower heart disease risk and improved overall health. 

Where to access 

This recovery stack is available exclusively with Fitness First Diamond Membership.