Recent years have seen the growth in popularity of infrared saunas for wellness enthusiasts, athletes, senior adults, and more. Their promise of deep relaxation, detoxification, and weight management has captured the attention of health-conscious individuals.
But how many calories do you burn in an infrared sauna session? We’ll answer that question and more as we break down the benefits of infrared saunas and their effects on the body.
What Makes Infrared Saunas Different Than Steam Saunas?
Infrared saunas stand apart from steam saunas by the way they generate heat. Instead of heating the air around you, infrared saunas use infrared light to penetrate your skin and raise the core body temperature directly. This method promotes a deep, invigorating sweat at lower temperatures compared to traditional saunas, often ranging between 120 and 140 degrees Fahrenheit.
The appeal of infrared saunas lies in their numerous health benefits. Beyond calorie burning, they’re great tools for detoxifying the body, improving circulation, relieving pain, enhancing skin, and relaxing the mind. However, when it comes to burning calories, their ability to mimic the body’s response to moderate physical activity makes infrared saunas particularly intriguing.
The Basics of Calorie Burning and Metabolism
To understand calorie burning in an infrared sauna, it’s important to first grasp the fundamentals of metabolism. Metabolism is the process by which the body converts food and stored energy into usable fuel. The number of calories individuals burn at rest or the basal metabolic rate (BMR) varies depending on people’s age, weight, gender, and overall health.
When exposing your body to heat, like in a sauna, it works harder to regulate the internal temperature and maintain homeostasis. This process increases your heart rate and activates the sweat glands, causing your body to expend additional energy. Sitting and sweating in an infrared sauna can mimic the physiological response of light physical exercise, contributing to calorie burn. Although it’s not equivalent to jogging a mile, a sauna session can still serve as a useful calorie expenditure.
Factors That Affect Calorie Burn in an Infrared Sauna
How many calories you burn in an infrared sauna will depend on various factors. The key influences on your body’s calorie burning include the duration of the session, the intensity of the heat, and individual factors like your body’s metabolic rate.
Duration of Your Sauna Session
The longer you stay in an infrared sauna, the more your body’s natural cooling mechanisms will work. Generally, a 30– or 45–minute session is optimal for calorie burning without overexerting your body. Short durations may result in minimal calorie burn, while anything longer than 45 minutes could risk dehydration.
Temperature Levels
Infrared saunas typically operate between 120 and 140 degrees Fahrenheit, which promotes sweating but is gentler on the body than traditional saunas. Higher temperatures usually increase calorie burning, but you should always approach such heat cautiously, as too much can lead to discomfort and dehydration.
Individual Differences
Your overall metabolic rate, body composition, and fitness levels play an important role in calorie burn. For example, heavier individuals often burn more calories during the same session than lighter individuals because their bodies expend more energy to regulate their internal temperature.
Similarly, those with faster metabolism rates may notice enhanced results. Although two people can sit in the same infrared sauna for an equal amount of time, they might individually burn a different number of calories.
Why Infrared Saunas Are Great Tools for Calorie Burning
Infrared saunas present a unique opportunity to enhance your wellness routine because they help you burn calories without putting physical strain on your body. For those recovering from injuries or dealing with conditions that limit their mobility, saunas offer a low-impact alternative to burn energy and improve cardiovascular health.
Studies, such as those conducted by the Journal of the American Medical Association (JAMA), have indicated that a typical 30-minute infrared sauna session can lead to burning between 200 and 600 calories, depending on factors like duration, fitness level, and temperature. This calorie burn is comparable to moderate physical activities, like walking or light cycling. While not a direct replacement for vigorous exercise, sauna sessions can complement an active lifestyle and aid in weight management goals.
Tips To Maximize Calorie Burn During Sauna Sessions
To maximize the calorie-burning effects of an infrared sauna, we’ve got a few tips to consider during your session. Always hydrate to keep your body healthy, stretch before the session, and stay consistent with your sauna usage.
Hydrate
Start by staying well-hydrated to keep your body functioning at its best. Dehydration can lower your calorie-burning potential and make you feel fatigued. Drink plenty of water, or an electrolyte-heavy drink, before, during, and after the sauna session.
Stretch and Exercise
People can supplement their sauna experiences by doing light stretches or incorporating deep breathing exercises to increase their heart rates and further enhance calorie burning.
If there’s not enough room in the sauna for full mobility and flexibility, consider stretching before entering to jumpstart your heart rate. However, always listen to your body and ensure the movements remain gentle and safe to avoid overheating.
Stay Consistent
Finally, consistency plays a big role in calorie expenditure. Regular sauna sessions will pay higher dividends than doing it only occasionally. Combine regular sauna sessions with a balanced diet and active lifestyle to yield the best long-term results.
Other Health Benefits of Infrared Saunas Besides Calorie Burning
While the idea of burning calories in an infrared sauna is undoubtedly appealing, it’s only scratching the surface of what this wellness practice can offer. Detoxification is another benefit, as sweating helps the body eliminate toxins. Infrared saunas also improve circulation, reduce muscle tension, and provide pain relief by promoting natural healing within the body.
For skincare enthusiasts, infrared saunas increase circulation and collagen production, which are valuable to promote skin health and elasticity. Saunas also help to relieve stress as many individuals find the experience relaxing and meditative, reducing cortisol levels and promoting mental clarity.
Elevate Your Wellness With Health Mate Saunas
Infrared saunas are a proven tool for enhancing health and wellness. From calorie burning and detoxification to stress relief and skin improvement, there are numerous health benefits. By understanding how to optimize your sessions and incorporate them into a consistent wellness routine, you can unlock the full calorie-burning potential of infrared sauna therapy.
If you’re ready to start burning calories and improve your overall health, Health Mate is here to help. We offer a wide selection of infrared saunas that are ideal for homes and businesses, including infrared 2-person saunas and more. View our models online or contact our staff to speak with an infrared sauna and wellness expert today.