Sauna vs Cardio: Which One Should You Choose?

In a fast-paced world where fitness is the go-to mantra for everyone, the choice of fitness routine often comes down to selecting just one exercise a day. And for a lot of fitness enthusiasts this means choosing between sauna vs cardio workout. 

But choosing between sauna sessions and cardio workouts isn't that straightforward either. After all, both serve different purposes despite offering a few similar benefits. 

For instance, using the likes of a Delta sauna can offer benefits like stress relief, muscle recovery, better cardiovascular health etc. At the same time, cardio exercises are known for their fat-burning and heart-strengthening benefits. 

So, which one should you choose between a cardio vs sauna workout? 

Well, read on as I’ve broken down the benefits of both to help you choose your ideal fitness solution.

Sauna vs cardio: Breaking down the benefits of both
Let’s start with the sauna

Saunas have been the number one health and wellness course across different cultures for centuries now. And rightly so since their relaxation and detoxification benefits, among others, are simply unparalleled. 

You see, as you sit in a sauna, your body is exposed to high heat, which causes profuse sweating and increases overall circulation. 

Also, it simulates a heavy cardiovascular exercise by increasing your heart rate. And that’s exactly why a lot of health benefits associated with sauna bathing also overlap with cardio effects. 

But that said, saunas are still a form of heat therapy via release of heat-shock proteins and not an actual exercise like cardio. Meaning, their benefits are more therapeutic than fitness-oriented.

Let’s look at the key sauna benefits to understand better. 

Benefits of regular sauna sessions 

As I’ve discussed in my blog on sauna benefits, the major advantages of regular sauna bathing include detoxification, improved cardiovascular health, workout recovery, and more. 

Here’s a detailed break-down of the major sauna benefits: 

1. Improves heart health

Sauna bathing increases both your heart rate and blood flow. And as you indulge in regular sauna sessions, it actually mimics the effects of a cardio workout. 

This results in reduced blood pressure and lower changes of heart-related illnesses. So much so that a PubMed study even suggests regular saunas can reduce the risk of mortality in 

individuals with cardiovascular diseases. 

In fact, getting cardio benefits without having to actually workout is one of the reasons why saunas have become so popular in the first place. 

2. Helps with muscle recovery 

As saunas increase blood circulation in your body, it helps speed up muscle recovery. Also, the sauna heat relaxes your tight muscles, especially around joints, and reduces soreness. 

This makes saunas the go-to place for post-exercise muscle recovery. 

3. Detoxifies your body 

Saunas are the number one source of natural detoxification. That’s because they induce intense sweating which results in exfoliation or elimination of toxins from your body through skin pores.

From pollutants to nicotine to alcohol-based toxins, and more, you name it and a sauna workout can help you get rid of them all. 

4. Improved mental health 

Just like cardiovascular exercise, sauna bathing also lowers stress levels. And they do so by lowering the levels of cortisol or stress-causing hormones. 

Also, the heat-shock proteins help release endorphins or feel-good hormones which helps elevate your mood. 

Let’s talk about cardio effects

Cardiovascular exercises, or simply cardio as we call them, are intense physical activities that increase your heart rate. And this includes running, jogging, cycling, swimming, or just about anything that gets your body moving fast. 

In terms of impact, these physical activities can help you burn calories, improve lung function, and strengthen heart muscles to name a few. 

Also, in the long run, cardio can help reduce the chances of heart attack and high blood pressure while building up your stamina. 

Benefits of regular cardio exercises

A lot of cardio benefits are similar to that of a sauna. However, cardiovascular exercises involve high-intensity workouts and thus the benefits are more evident. 

I’ve explained the benefits of cardio and distinguished them from that of saunas. 

1. Builds a healthier heart 

Just like saunas, cardio exercises also strengthen your heart health. And this, in turn, reduces the risk of heart disease​. 

However, cardio effects are way more prominent compared to sauna bathing. That’s because exercises like running or cycling help strengthen heart muscles, thus resulting in a stronger and healthier heart. 

2. Helps cut down calories 

Cardio workouts are known for burning calories and aiding weight loss. So much so that a 30-minute run can help you burn anywhere between 300 and 500 calories.

Now, if you’re wondering whether or not can sauna burn calories, the answer is yes it can. 

But how many calories does a sauna burn compared to cardio exercises? 

Well, it is significantly lower at 1.3 - 1.8 calories per 2.2 lbs of your body weight. 

3. Makes you feel better 

Cardiovascular exercises help release endorphins or feel-good hormones while also reducing cortisol build-up, just like sauna bathing.

As a result, you’ll find yourself in a great mood and high spirits after a cardio session. 

Cardio vs sauna: Frequently asked questions

Can sauna replace cardio? 
No, it can’t. 

It is commonplace for people to ask if sauna sessions can replace cardio for weight loss and heart health. 

But although the likes of Amerec saunas offer these benefits, you can’t rely on them solely. That’s because while a sauna simulates light exercise, cardio exercises involve high-intensity workouts. 

As a result, the calorie burn and muscle build-up are far lower in a sauna. 

Can you burn calories in a sauna?
Yes, you can. 

However, the extent of calories burnt in a sauna are much lesser compared to what you burn in during a cardio exercise. 

Meaning you should never replace regular cardiovascular exercises with sauna if you’re looking for some serious weight loss. 

The verdict: Combine sauna and cardio 

When it comes to the debate of sauna vs cardio, there’s no clear winner. That’s because the ideal fitness solution depends on your personal health and fitness goals. 

For instance, if you’re someone who wants to shed weight and improve heart health, cardio is your best recourse. 

However, if you’re looking to relax your body and mind at the end of the day while also experiencing a spectrum of health benefits, then sauna is your go-to place.   

Also, if you’ve those extra 15-20 minutes, there’s nothing better than combining sauna and cardio as it can offer the best of both worlds. 

Picture this: While your cardio session will burn down calories and improve cardiovascular health, a sauna will help reduce muscle soreness and relax you from the inside out. 

Looking for a home sauna to complement your cardio exercises? 

You can get in touch with us!

At Steam & Sauna Experts, we are South Florida’s renowned sauna installation professionals. And our online storefront features state-of-the-art sauna accessories from the likes of Delta, Amerec, Mr. Steam, and more. 

In short, we’ve got all your residential sauna requirements covered. 

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