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Sauna After Exercise: A Proven Boost for Heart Health and Fitness



Sauna after exercise for heart health – 2022 clinical trial shows improved fitness, lower blood pressure, and reduced cholesterol

Exercise is one of the most effective ways to support heart health—but for many people with cardiovascular risk factors, results can take time, and adherence is often a challenge. What if there were a way to make exercise even more effective without adding more workouts?


A 2022 randomized clinical trial explored exactly that question. By adding a short 15-minute sauna session immediately after each workout, participants achieved greater improvements in fitness, blood pressure, and cholesterol than exercise alone. This suggests that sauna bathing may be a simple, accessible way to amplify the cardiovascular benefits of regular exercise.



Study Overview


  • Participants: 47 sedentary adults (average age ~49) with at least one cardiovascular risk factor.

  • Duration: 8 weeks.

  • Groups:

    • Exercise + Sauna (EXS): 3 weekly workouts, each followed by a 15-minute sauna session.

    • Exercise Only (EXE): 3 weekly workouts, no sauna.

    • Control (CON): No intervention.

  • Outcomes Measured: Cardiorespiratory fitness (CRF), blood pressure, cholesterol, fat mass, and arterial stiffness.


Key Findings: Sauna After Exercise for Heart Health


  • Cardiorespiratory Fitness (CRF):Both exercise groups improved fitness, but the exercise + sauna group gained nearly 3 extra VO₂ max points beyond exercise alone—a meaningful increase in cardiovascular capacity.


  • Blood Pressure:The sauna group achieved an additional 8 mmHg reduction in systolic blood pressure compared with exercise only. This drop is clinically significant, enough to move someone out of a hypertension risk category.


  • Cholesterol:Participants in the sauna group also experienced greater reductions in total cholesterol, further lowering cardiovascular risk compared to exercise alone.


  • Safety:All participants tolerated the combined intervention well, with no major adverse events reported.


Implications for Heart Health and Recovery


This study highlights sauna bathing as a noninvasive, drug-free, and time-efficient way to enhance the benefits of exercise. For people at risk of cardiovascular disease, it offers a practical solution: simply adding a short sauna session after workouts amplifies the results.


For clinicians and wellness professionals, this evidence supports integrating infrared sauna for heart health and circulation support into existing programs. Whether in medical practices, fitness centers, or wellness spaces, sauna therapy provides a research-backed tool to improve outcomes and client satisfaction.



From Research to Real-World Application: BH Labs


At BH Labs, we help health and wellness professionals integrate advanced recovery solutions—like infrared sauna—into their practice. Our systems are designed to deliver evidence-based benefits in user-friendly, commercial-grade formats.


By combining infrared sauna with other proven modalities—such as PEMF, red light therapy, and compression-based lymphatic therapy—you can provide clients with comprehensive, science-backed recovery experiences that improve outcomes and expand your business.

Discover how BH Labs can help you incorporate infrared sauna into your offerings at www.bh-labs.com

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