Key Takeaways

PEAKFIT Studio in Arden, NC offers 30-minute infrared sauna sessions starting at $25
Infrared saunas heat your body from the inside using light wavelengths, not hot air — making them more tolerable and more effective for recovery than traditional saunas
First-timers typically feel relaxed and less sore the day after their session
No experience or special preparation needed — just show up hydrated

If you’ve never been in an infrared sauna before, the concept sounds more technical than it actually is. You sit in a warm wooden room. Light heats your body rather than the air around you. You sweat, you relax, and you leave feeling better than when you walked in. That’s the short version.

Here’s what you actually need to know before your first session at PEAKFIT Studio in Arden, NC.

How Infrared Sauna Differs From a Traditional Sauna

Traditional saunas work by heating the air to extremely high temperatures (often 180 to 200 degrees Fahrenheit), which then heats your body. Infrared saunas work differently. They use far-infrared light wavelengths to penetrate tissue directly, heating your body from within at lower ambient temperatures — typically 120 to 140 degrees Fahrenheit.

This matters for two reasons. First, it’s more comfortable. Most people who find traditional saunas unbearably hot can tolerate and actually enjoy an infrared session. Second, because the heat penetrates deeper into muscle tissue rather than just warming your skin surface, the physiological effects on recovery are more pronounced at lower temperatures.

A 2021 review in the International Journal of Environmental Research and Public Health found that far-infrared sauna use significantly reduced markers of oxidative stress and inflammation in physically active adults (IJERPH, 2021). Inflammation drives soreness and slows recovery — reducing it matters.

You can compare the two approaches in detail on our infrared sauna vs. traditional sauna page.

What a 30-Minute Session at PEAKFIT Actually Looks Like

You’ll arrive, check in, and be shown to the sauna. You don’t need to bring anything special. A towel is provided. Most clients wear workout clothing or a swimsuit; others prefer a towel wrap. It’s your call.

The sauna is pre-heated to your target temperature. You settle in, and the session runs for 30 minutes. Many clients use the time to decompress, listen to a podcast or music, or simply sit quietly — something that’s increasingly rare in a busy week.

Around the 10-minute mark, you’ll start sweating. By minute 20, most people are sweating significantly. This is normal and good. After your session, you’ll cool down, hydrate, and you’re free to grab something from our performance juice and smoothie bar before heading out.

The whole experience door to door takes about 45 to 50 minutes.

How to Prepare for Your First Infrared Sauna Session

Hydrate well before you come. Drink at least 16 to 20 ounces of water in the two hours before your session. You’ll lose fluid through sweat, and coming in dehydrated makes the experience uncomfortable and limits the physiological benefits.

Eat a light meal if you plan to train and sauna on the same visit. A heavy meal right before a sauna session can feel unpleasant. If you’re combining training and sauna, eat your main meal after.

Avoid alcohol for several hours beforehand. Alcohol and heat stress do not mix well. This is a straightforward one.

Bring or wear comfortable, breathable clothing. You don’t need to go out and buy anything. Workout shorts and a t-shirt work perfectly.

What Results Can You Expect?

Results depend on how regularly you use the sauna and how it fits into your overall training and recovery plan. That said, here’s what most first-time and regular clients report:

After one session: A noticeable reduction in muscle soreness the following day. Many clients who are typically stiff the morning after a strength session feel significantly better when they follow training with a sauna session.

After 4 to 6 weeks of regular use (2 to 3 sessions per week): Improved recovery between training sessions, better sleep quality, and reduced general inflammation. Research in the journal Complementary Therapies in Medicine found that participants using infrared sauna two to three times weekly for six weeks reported significant improvements in fatigue, sleep, and physical health scores (Complementary Therapies in Medicine, 2019).

Long-term: Clients who use infrared sauna as a consistent recovery tool alongside their private personal training program typically maintain better training consistency — because recovery is keeping pace with training demand.

Read about the specific benefits of infrared sauna for fitness progress and how PEAKFIT trainers account for sauna in programming decisions.

Who Uses Infrared Sauna at PEAKFIT — and Why

Our infrared sauna is used by a wide range of clients, not just athletes or serious gym-goers:

Professionals in their 40s and 50s who sit at a desk all day and carry chronic tension through their upper back and shoulders find real relief from regular sauna sessions paired with assisted stretching.

Adults managing joint pain or mild arthritis use infrared heat for its anti-inflammatory effects. Our specialized fitness programs for chronic conditions often incorporate sauna as part of a broader management strategy.

Women navigating perimenopause and menopause find that sauna supports mood, sleep, and general well-being. Our women’s fitness programs address recovery as part of the full hormonal picture.

People who train 3 to 4 times per week with one-on-one personal training use sauna on off days as active recovery — maintaining circulation and reducing soreness without adding more stress to the body.

Pricing and Scheduling

A single 30-minute infrared sauna session is $25. A 5-session package brings the per-session cost down. View all PEAKFIT programs and service pricing for the current package options.

You can schedule your session by calling us at (828) 620-7020 or through our app. Sessions are available during all regular studio hours — Monday through Friday 6 AM to 8 PM, Saturday 8 AM to 6 PM, and Sunday by appointment.

Frequently Asked Questions

Is infrared sauna safe if I have a medical condition?

Infrared sauna is well-tolerated by most adults, but if you have cardiovascular disease, are pregnant, or take medications that affect blood pressure or heat tolerance, check with your doctor before your first session. We’re also happy to discuss your situation during a free consultation.

How soon after a workout should I use the sauna?

Most recovery research supports using the sauna within 30 to 60 minutes after training. This is when your muscles are most primed to benefit from the increased blood flow and inflammation reduction that the heat promotes. That said, many clients simply schedule their sauna session immediately following their training session — the timing works out naturally.

Will I lose weight from infrared sauna?

You’ll lose water weight through sweating, which you’ll replace by rehydrating. Infrared sauna is not a fat loss tool on its own. What it does do is support the conditions that make fat loss possible — better recovery, reduced inflammation, improved sleep, and more consistent training. It works best as part of a program that includes personalized nutrition coaching and structured training.

How often can I use the sauna?

Most people use it two to four times per week. Daily use is generally safe for healthy adults, but most clients find two to three sessions per week is the sweet spot for recovery benefit without diminishing returns.

Can I combine a sauna session with red light therapy on the same visit?

Yes. Many clients schedule both in the same visit. Red light therapy and infrared sauna address different recovery mechanisms — cellular energy production and heat-based circulation, respectively — so the two complement each other well.

Come See Why PEAKFIT Is Arden’s Recovery Destination

PEAKFIT Studio is at 100 Julian Ln, Suite 120, Arden, NC 28704 — minutes from South Asheville, Hendersonville, and Fletcher. Book your first infrared sauna session or call (828) 620-7020 to schedule directly.

For a full picture of everything we offer, explore our complete recovery and wellness services.