Both sauna types raise your heart rate, but traditional saunas tend to cause a sharper spike, often reaching 100 to 150 beats per minute, while infrared saunas produce a steadier, sometimes slightly lower climb in the range of 90 to 130 bpm, driven by direct tissue heating rather than intense ambient air temperature.
If you're trying to decide between an infrared and a traditional sauna, or you've noticed your heart pounding differently in each, you're asking the right question. The effect on your heart rate isn't just a curiosity—it's a direct window into how your cardiovascular system responds to two fundamentally different types of heat. Both will raise your pulse, but they do it through different physiological mechanisms. Understanding this difference helps you choose the right tool for your health and recovery goals.
The Core Difference: Heating You vs. Heating the Air
First, you need to understand the basic mechanics, because this is where the heart rate story begins.
- Traditional (Finnish) Saunas use a heater to warm the air to a high temperature, typically between 160°F and 200°F. The hot air then heats your skin and body. This is known as convective heating.
- Infrared Saunas use heaters to emit infrared light waves. This light penetrates your skin directly, heating your body tissues from the inside out. The air temperature stays much lower, usually between 120°F and 140°F. This is radiant heating.
This distinction—hot air versus direct tissue heating—drives the different cardiovascular responses you feel.
The Traditional Sauna Heart Rate Response: A Cardiovascular Workout
In a traditional sauna, your body's primary job is to cool itself down. As your skin temperature rises from the hot air, your body initiates a powerful cooling protocol.
- Massive Vasodilation: Your blood vessels near the skin widen dramatically to bring more warm blood to the surface to release heat.
- Sweating: Your sweat glands kick into high gear.
- Increased Heart Rate: To maintain blood pressure while your vessels are dilated and to support increased circulation, your heart has to pump faster and harder.
Research backs this up clearly. Studies document a significant rise in heart rate, often reaching 100 to 150 beats per minute. That's comparable to the heart rate you'd see during light to moderate-intensity exercise, like a brisk walk or a steady jog. This effect is primarily driven by your body's thermoregulatory stress response to the intense ambient heat.
The Infrared Sauna Heart Rate Response: A Deeper, Steadier Climb
Infrared saunas create a different internal scenario. Because the infrared waves heat your core and muscles directly, you feel intensely hot even though the air is cooler. Your body still needs to cool itself, but the pathway and strain are distinct.
The research shows infrared saunas also reliably raise your heart rate, but the pattern can differ. The peak increase might be slightly less dramatic than in a traditional sauna, but it can feel more sustained because the heat is penetrating deeper from the start. Your heart rate might rise to a range of 90 to 130 bpm.
Think of it this way: In a traditional sauna, your heart is working hard to cool your surface. In an infrared sauna, your heart is working to manage heat generated within your tissues.
Side-by-Side: What This Means for You
Here’s a clear breakdown of how they stack up.
- Primary Heating Method: Traditional heats the air (convective). Infrared heats the body directly (radiant).
- Air Temperature: Traditional is high (160-200°F). Infrared is lower (120-140°F).
- Heart Rate Response: Traditional often causes a sharper, more pronounced increase (100-150 bpm). Infrared leads to a steady, sometimes slightly lower increase (90-130 bpm).
- What It Feels Like: Traditional is a high-exertion environment with rapid sweating. Infrared feels very hot internally, but the air is easier to breathe.
Choosing Your Session
So, which one should you use? The long-term cardiovascular benefits of regular sauna use are well-documented, largely from studies on traditional Finnish saunas. But the core stimulus—increased heart rate, improved blood flow, and vascular function—is provided by both types.
Choose a traditional sauna if you tolerate high heat well and want a session that closely replicates the heart rate demand of a cardio workout. Choose an infrared sauna if you prefer lower air temperatures, are focused on deep muscle relaxation alongside the cardio benefit, or find the dry, extreme heat of a traditional sauna uncomfortable.
Your heart rate is your best guide. Start with short sessions of 10 to 15 minutes. If your heart is racing uncomfortably or you feel lightheaded, step out and cool down. Hydrate thoroughly with water and electrolytes before and after any session.
A final, non-negotiable point: This significant effect on heart rate means you must be cautious if you have any known cardiovascular conditions or are new to heat therapy. Consulting with your doctor before starting a sauna routine is the smart move.
Both infrared and traditional saunas challenge your cardiovascular system in a beneficial way. They just take different roads to get your heart pumping. Knowing those roads lets you pick the right one for the ride.
Frequently asked questions
Why does a traditional sauna make your heart beat faster than an infrared sauna?
In a traditional sauna, air temperatures between 160°F and 200°F force your body into an aggressive cooling response. Blood vessels near the skin dilate dramatically, and your heart has to pump faster to maintain blood pressure and support that increased circulation. This thermoregulatory stress drives the pronounced heart rate spike.
Is the heart rate increase from an infrared sauna still worth it for cardiovascular health?
Yes. Infrared saunas reliably raise your heart rate and improve blood flow, providing a real cardiovascular stimulus even though the air temperature stays lower, usually between 120°F and 140°F. The core benefits of increased heart rate and vascular response are present in both sauna types.
How long should a first sauna session be?
The article recommends starting with short sessions of 10 to 15 minutes. If your heart is racing uncomfortably or you feel lightheaded, you should step out and cool down. Hydrating with water and electrolytes before and after every session is also strongly advised.
Should I check with a doctor before using a sauna if I have a heart condition?
Absolutely. Because both sauna types produce a significant rise in heart rate, anyone with a known cardiovascular condition or no experience with heat therapy should consult a doctor before starting a routine. The article treats this as a non-negotiable precaution.