Key Takeaways

Infrared saunas heat the body directly using light waves; traditional saunas heat the surrounding air to extreme temperatures — the result is a fundamentally different physiological experience
Infrared saunas operate at 120-150°F vs. 185-195°F for traditional steam saunas, making them more accessible for people who find high heat difficult to tolerate
Research suggests infrared penetrates deeper into tissue (up to several inches) versus the more surface-level warming of traditional saunas
PEAKFIT Studio in Arden, NC offers infrared sauna — chosen specifically for its recovery and wellness benefits for active clients
For most fitness-focused users, infrared offers better recovery outcomes; traditional sauna has a longer history in cardiovascular health research

If you’ve ever looked into sauna options and found yourself confused by the competing claims, you’re not alone. The fitness and wellness industry uses the two terms almost interchangeably, but infrared and traditional saunas are genuinely different in how they work, what they feel like, and what they’re best suited for.

At PEAKFIT Studio in Arden, NC, we use infrared — and the decision was intentional. This breakdown explains why, and helps you understand which option makes the most sense depending on what you’re trying to accomplish.

How Traditional Saunas Work

Traditional saunas — often called Finnish saunas or steam saunas — have been used for thousands of years. They work by heating the air in an enclosed room to very high temperatures, typically between 185-195°F (85-90°C). Some configurations add steam by pouring water over hot rocks, which increases perceived humidity and can intensify the experience.

Your body responds to this extreme air heat by attempting to maintain its core temperature. The hypothalamus triggers sweating, heart rate increases, blood vessels dilate near the surface of the skin to dissipate heat, and circulation increases throughout the body. This cardiovascular demand is one of the mechanisms through which traditional sauna use produces health benefits — particularly cardiovascular health improvements documented in large Finnish population studies.

A landmark 2018 study in Mayo Clinic Proceedings followed 2,315 Finnish men over two decades and found that those who used sauna 4-7 times per week had a 40% lower risk of cardiovascular death compared to those who used it once per week (MCP, 2018). This research is robust, but important context: the study tracked traditional Finnish sauna use — not necessarily infrared.

How Infrared Saunas Work

Infrared saunas use infrared light waves to heat the body directly, rather than heating the surrounding air to extreme temperatures. The air temperature in an infrared sauna is typically 120-150°F — significantly lower than a traditional sauna — but the penetration depth of the heat is much greater.

Infrared wavelengths fall into three categories: near-infrared (NIR), mid-infrared (MIR), and far-infrared (FIR). Far-infrared is the most common in commercial fitness settings and is the range used at PEAKFIT. Far-infrared wavelengths penetrate several inches into soft tissue, warming muscle and connective tissue rather than just the outer skin layer.

The result: a deeper tissue warming response at a more comfortable temperature, producing sweating, circulation increases, and physiological stress similar to traditional sauna — but in an environment that most people find significantly more tolerable.

Key Differences Side by Side

Feature	Traditional Sauna	Infrared Sauna
Air temperature	185-195°F	120-150°F
Heating mechanism	Hot air (often with steam)	Infrared light waves
Heat penetration depth	Surface-level skin warming	Several inches into tissue
Humidity	Variable (low in dry, high in steam)	Low
Tolerance for sensitive users	Often challenging	Generally comfortable
Session length	15-25 minutes typical	25-40 minutes typical
Primary research base	Cardiovascular health (Finnish studies)	Athletic recovery, inflammation, soft tissue
Setup complexity	Requires high power, takes 30-45 min to preheat	Heats quickly, lower power requirement

Which Is Better for Athletic Recovery?

For the specific purpose of post-workout recovery — reducing delayed-onset muscle soreness, managing inflammation, and supporting faster return to training — the research on infrared is more directly applicable.

A 2018 review in Evidence-Based Complementary and Alternative Medicine that specifically examined infrared sauna and post-exercise recovery found significant reductions in muscle soreness, improved circulation to damaged tissue, and reduced inflammatory markers in participants using infrared post-training (NIH/PMC, 2018). The deeper tissue penetration of infrared is the likely mechanism — heat reaching the muscle directly accelerates the clearing of metabolic waste products and supports repair processes in a way that surface-level warming cannot.

Traditional sauna cardiovascular benefits are well-established, but the research on traditional sauna for exercise recovery specifically is less focused. For clients at PEAKFIT who are primarily using sauna to support training — reducing soreness, improving consistency, and recovering faster between sessions — infrared is the more targeted choice.

Which Is Better for Comfort and Accessibility?

Traditional saunas at 185-195°F are simply not tolerable for some people. Those with cardiovascular concerns, heat sensitivity, claustrophobia, or low tolerance for intense heat often find traditional saunas impossible to use for a productive duration.

Infrared saunas at 120-150°F are significantly more accessible. The air feels warm rather than overwhelming, and the deeper tissue response develops over the 25-40 minute session rather than hitting you the moment you walk in. Most clients new to infrared describe the experience as relaxing rather than intense — which makes consistent use far more achievable.

Consistency is everything in recovery. A tool you use three times per week produces far better results than one you find too uncomfortable to sustain.

Which One Does PEAKFIT Offer and Why?

PEAKFIT Studio offers infrared sauna at its Arden facility. The decision was based on the recovery goals of the client base — active adults and athletes who need the sauna to serve the training program, not compete with it.

At lower, more comfortable temperatures, clients can use the sauna consistently and for full session durations. The deeper tissue effects support what happens in the training room. And the lower barrier to tolerance means the service is accessible to a broader range of clients, including those with higher heat sensitivity or those new to sauna use.

Infrared sauna sessions at PEAKFIT run 30 minutes, with five-session packages available. The sauna is one part of the complete recovery and wellness system at the studio — which also includes red light therapy, assisted stretching, InBody body composition analysis, and a performance juice and smoothie bar.

No other gym in Arden, South Asheville, or Hendersonville offers this range of recovery services alongside personal training and nutrition coaching.

If You Already Use a Traditional Sauna

If you have access to a traditional sauna and enjoy it, there’s no reason to stop. The cardiovascular research alone makes a compelling case for regular traditional sauna use. But if you’re specifically looking for a recovery tool to support an active training program — and you want to use it at a facility where your sauna sessions, training, and nutrition are all connected — infrared at PEAKFIT is the more targeted option.

You can also use both. Some clients use the infrared sauna at PEAKFIT after training sessions, and access a traditional steam sauna elsewhere for longer, less frequent sessions. The benefits aren’t mutually exclusive.

Frequently Asked Questions

Which type of sauna is safer?

Both are safe for most healthy adults when used appropriately. Traditional sauna carries a slightly higher risk for people with cardiovascular sensitivity because of the extreme heat and the more intense cardiovascular demand it creates. Infrared’s lower temperature makes it more accessible for heat-sensitive users. Neither should be used by pregnant women without medical clearance, and individuals with implanted electronic devices should consult a physician before using either type.

Does infrared sauna produce real sweat?

Yes. Despite the lower air temperature, infrared users typically sweat as much or more than traditional sauna users — because the heat penetrates deeper, triggering a more systemic sweating response even at lower ambient temperatures. Hydration before and after is equally important.

Can I use infrared sauna every day?

Research supports 2-4 sessions per week for most recovery purposes. Daily use is generally considered safe for healthy adults, but most clients find that 2-3 sessions per week alongside their training program produces the best outcomes without over-stressing recovery systems. Your PEAKFIT trainer can recommend a specific frequency based on your training schedule.

How does infrared sauna compare to ice baths for recovery?

They work on different principles. Ice baths (cold therapy) reduce inflammation primarily by constricting blood vessels and slowing the inflammatory cascade. Infrared sauna increases circulation and supports the repair phase of inflammation. Some research suggests cold therapy may blunt long-term strength and hypertrophy adaptations when overused post-strength training, while infrared supports rather than suppresses the repair process. For strength-focused clients, infrared may be the better routine choice; cold therapy remains useful for acute injury or extremely high-volume training blocks.

Summary

The difference between infrared and traditional saunas comes down to mechanism, temperature, and application. Traditional saunas have a longer research history and strong cardiovascular evidence. Infrared saunas operate at lower, more comfortable temperatures, penetrate deeper into muscle tissue, and have a growing evidence base specifically supporting post-exercise recovery. For clients at PEAKFIT Studio in Arden whose primary goal is recovering faster between training sessions, reducing soreness, and training more consistently — infrared is the right tool. Book your first session or learn more about all PEAKFIT recovery services.