In recent years, the popularity of saunas has skyrocketed as more people discover their numerous health benefits. However, with the introduction of infrared saunas, many are left wondering which type is best suited for their needs.
In this comprehensive guide, we'll explore the differences between traditional saunas and infrared saunas, their respective benefits, and help you decide which one might be the right choice for you.
Understanding Traditional Saunas
Traditional saunas, also known as Finnish saunas, have been around for centuries. These saunas typically use a wood-burning stove or electric heater to warm the air inside a small, enclosed room. The temperature in a traditional sauna usually ranges from 150°F to 195°F (65°C to 90°C), with humidity levels that can be adjusted by pouring water over heated rocks.
How Traditional Saunas Work:
- The heater warms the air in the sauna room.
- The heated air then warms your body.
- Your body temperature rises, inducing sweating.
- The high heat and humidity create a relaxing environment.
Benefits of Traditional Saunas:
- Improved cardiovascular health
- Stress reduction
- Muscle relaxation
- Detoxification through sweating
- Enhanced skin health
- Improved sleep quality
A study published in the Journal of the American Medical Association (JAMA) Internal Medicine found that frequent sauna use was associated with reduced risk of cardiovascular disease and all-cause mortality. The study, which followed 2,315 middle-aged men for an average of 20 years, showed that those who used saunas 4-7 times per week had a 40% lower risk of death from all causes compared to those who used saunas once a week.
Understanding Infrared Saunas
Infrared saunas are a more recent innovation in heat therapy. Instead of heating the air around you, infrared saunas use infrared lamps to warm your body directly. These saunas typically operate at lower temperatures, usually between 120°F to 140°F (49°C to 60°C).
How Infrared Saunas Work:
- Infrared lamps emit infrared light waves.
- These waves penetrate your body's tissues directly.
- Your body temperature rises from within.
- You begin to sweat, similar to traditional saunas, but at lower ambient temperatures.
Benefits of Infrared Saunas:
- Detoxification
- Pain relief
- Improved circulation
- Weight loss support
- Skin rejuvenation
- Relaxation and stress reduction
A study published in the Journal of Human Hypertension found that infrared sauna therapy improved the function of the endothelium (the inner lining of blood vessels) in patients with high blood pressure. This improvement in vascular function could potentially lead to better cardiovascular health.
Comparing Traditional and Infrared Saunas
Now that we understand how each type of sauna works, let's compare them across various factors to help you determine which might be best for you.
1. Temperature and Comfort
- Traditional Saunas: Operate at higher temperatures (150°F to 195°F), which some people find uncomfortable or overwhelming.
- Infrared Saunas: Function at lower temperatures (120°F to 140°F), making them more tolerable for those sensitive to heat.
- Winner: Infrared saunas are generally more comfortable for heat-sensitive individuals.
2. Heat Penetration
- Traditional Saunas: Heat the air, which then warms your body from the outside in.
- Infrared Saunas: Heat your body directly, penetrating deeper into tissues.
- Winner: Infrared saunas provide deeper heat penetration.
3. Humidity
- Traditional Saunas: Allow for control over humidity levels by adding water to heated rocks.
- Infrared Saunas: Typically have lower humidity levels.
- Winner: Traditional saunas offer more control over humidity.
4. Energy Efficiency
- Traditional Saunas: Require more energy to heat the entire room to high temperatures.
- Infrared Saunas: More energy-efficient as they only need to power the infrared lamps.
- Winner: Infrared saunas are more energy-efficient.
5. Installation and Space Requirements
- Traditional Saunas: Often require more space and can be more complex to install.
- Infrared Saunas: Generally smaller and easier to install, with some portable options available.
- Winner: Infrared saunas are more versatile in terms of installation and space requirements.
6. Cost
- Traditional Saunas: Can be more expensive to purchase and operate due to higher energy requirements.
- Infrared Saunas: Often less expensive to buy and operate.
- Winner: Infrared saunas are typically more cost-effective.
7. Health Benefits
Both types of saunas offer numerous health benefits, many of which overlap. However, there are some differences:
Traditional Saunas:
- May be more effective for muscle relaxation due to higher heat.
- Better for respiratory health due to the ability to add humidity.
Infrared Saunas:
- May be more effective for deep tissue healing due to deeper heat penetration.
- Better for those with heat sensitivity or cardiovascular issues due to lower operating temperatures.
Winner: It's a tie. Both offer significant health benefits, with slight variations that might make one preferable depending on individual health goals.
8. Detoxification
Both sauna types promote detoxification through sweating. However, some proponents claim that infrared saunas are more effective for detoxification due to the deeper penetration of heat. It's important to note that while sweating does help eliminate some toxins, the liver and kidneys are the body's primary detoxification organs.
A study published in the Archives of Environmental and Contamination Toxicology found that both traditional and infrared sauna use resulted in the excretion of heavy metals through sweat, with no significant difference between the two types.
Winner: It's a tie. Both sauna types promote detoxification through sweating.
9. Tradition and Experience
- Traditional Saunas: Offer a time-honored, authentic sauna experience with the option of adding steam.
- Infrared Saunas: Provide a modern, technology-driven experience that some find less authentic.
- Winner: Traditional saunas for those seeking an authentic, traditional experience.
Making Your Decision
Choosing between a traditional sauna and an infrared sauna ultimately comes down to personal preference and individual health goals.
Here are some factors to consider:
Choose a Traditional Sauna if...
- You enjoy high heat and steam.
- You want a traditional, authentic sauna experience.
- You're looking to improve respiratory health.
- You don't mind higher energy costs.
Choose an Infrared Sauna if...
- You're sensitive to high heat.
- You want deeper tissue penetration.
- You're looking for a more energy-efficient option.
- You have limited space or want a portable option.
- You have cardiovascular concerns (always consult with your doctor first).
Safety Considerations
Regardless of which type of sauna you choose, it's important to use them safely:
- Stay hydrated by drinking plenty of water before, during, and after your sauna session.
- Start with shorter sessions (5-10 minutes) and gradually increase as you become accustomed to the heat.
- Listen to your body and exit the sauna if you feel dizzy, nauseous, or uncomfortable.
- Avoid alcohol before or during sauna use.
- Consult with your healthcare provider before using a sauna, especially if you have any health conditions or are pregnant.
Conclusion
Both traditional and infrared saunas offer a wide range of health benefits and can be excellent additions to your wellness routine. Traditional saunas provide a time-honored, high-heat experience that many find deeply relaxing and invigorating. Infrared saunas, on the other hand, offer a gentler heat that penetrates deeper into the body, making them a good choice for those who are heat-sensitive or looking for targeted therapy.
Ultimately, the best sauna for you is the one that you'll use consistently and enjoy. Whether you prefer the intense heat of a traditional sauna or the gentler warmth of an infrared sauna, regular use can contribute to improved health, relaxation, and overall well-being. As with any new health practice, it's always a good idea to consult with your healthcare provider to ensure that sauna use is safe and appropriate for you.
Note: Context matters. Please read our Disclaimer.
Citations
- https://rimbasweat.com.au/blog/infrared-sauna-vs-traditional-sauna/
- https://drruscio.com/infrared-sauna/
- https://www.ultracryorecovery.com/infrared-saunas-vs-traditional-saunas
- https://www.mindbodygreen.com/articles/infrared-vs-traditional-sauna
- https://www.sunrisepremierpoolbuilders.com/the-health-benefits-of-a-home-spa/
- https://athletechnews.com/these-9-luxury-wellness-products-will-elevate-your-self-care-game/
- https://www.wholefoodsmagazine.com/blogs/1-wholefoods-magazine/post/16293-10-wellness-trends-to-watch-from-the-spa-industry
- https://www.webmd.com/beauty/features/spas-the-risks-and-benefits
