Sauna Routines

We have talked with 24 athletes who mention sauna.


Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
Occasionally I’ll do the sauna and hot tub for recovery as well. It is so important to recover properly if you want to really see any results.
Carlos Zamora
Carlos Zamora (male, 32)
This Is How I Combine Coaching with Professional MMA and American Show Wrestling
I don’t do any off-season bulking techniques as I am not a bodybuilder, however, for pre-competition fat loss techniques, I prefer a low carb, one week before a fight, shoot etc. And then hitting sauna to make weight.
Alexa Towersey
Alexa Towersey (female, 41)
How the Gym Made Me Fitness Guru, TV Host and Head Trainer
Back in those days I loved “yang” style high volume and high intensity. These days I’m much healthier, happier AND LEANER when I’m combining “yin” style training with stress management techniques (yoga, pilates, calisthenics, power walking, infra red saunas).
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
The most important thing to do to avoid injury is to PRIORITIZE RECOVERY WORK. Foam rolling, yoga, Bowen, massage, and saunas/steam rooms are all very effective at releasing the body of necessary toxins and stretching the muscles.
Joanna Zwierzynska
Joanna Zwierzynska (female, 34)
I'm a Brazilian Zouk Dancer. This is How Fitness Made Me Stronger After a Hip Surgery
After my gym training, I always go to the sauna. When I train at home, I always use the foam roller to relax my body at the end of the day.
Shotzie Cado
Shotzie Cado (female, 38)
This Is How I Train Effectively to Stay Fit While Working from Home
I finish that off with a nice steam in the sauna for about 30 minutes (if I can stand it lol).
Francesca Esker
Francesca Esker (female, 33)
How Fitness and Bodybuilding Helped Me Win 4 Muscle Beach Trophies
After training, I would eat my scrambled eggs! I love my breakfast munchies, ha! A good stretch, sit in the sauna, and suit up for a successful day.
Chyl Robinson
Chyl Robinson (male, 27)
I Started Working Out at Age Four. This is How I Stay Disciplined and Motivated
I will always choose a gym that has a sauna I can hit after my workouts.
Keri Ann Heitzman
Keri Ann Heitzman (female, 37)
I'm an IFBB WP Olympian. How I Kept Going After a Traumatic Brain Injury
Meditation, float tanks, massage, chiropractics, cryotherapy, acupuncture, hot soaks, cold plunges steam room and saunas are all in the rotation. I meet with a life coach every month to two months depending on what is happening in my life or personal things I choose to work on.
Nicolas Cambi
Nicolas Cambi (male, 30)
How I Train, Eat and Recover as a Competitive Strongman
To avoid injury, listen to your body, and take proactive measures, chiropractors, bodywork specialists, yoga, sauna, ice, bloodwork to name a few.
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
My sessions once again depending on cardio are long due to warm up, stretches, rolling, the lifts, then cardio and more cool down work. Sometimes I do sauna and hydro-massage. I have seen major gains following a push pull legs split. Just make sure you target the areas that need the most work.
Charlie Seltzer
Charlie Seltzer (male, 43)
How I Went From an Obese Teenager to a Fit Medical Doctor
I do not use any recovery aids like massage or steam or sauna. I love all three, but there’s a time issue with massage and my gyms do not have steams or saunas. If I do every get access to one or the other, you can be assured I will use them. 
Csillag Sulyok
Csillag Sulyok (female, 40)
I'm an Ethical Vegan and Bikini Model. This is How I Eat, Train and Workout at 40
I regularly go to sauna for massage, even every 3-4 months to chiropractor. Thankfully, I did not have any serious injuries so far, probably because I focus on prevention, and this would be my advice to everyone: Avoid over exercising, take enough rest, mentally as well (meditation).
Deniz Saypinar
Deniz Saypinar (female, 25)
How I Trained to Become the First Turkish Woman with IFBB Pro Status
1 apple for low blood sugar after training 1 scoop isolate whey 1 shot L carnitine Wipe for dirty gym bench LOL Hair Cream Tooth Brush–tooth pasta – Listerine My computer My waist trainer (I’m the owner of a waist trainer brand) My knee sleeves My Vlog Camera My tripod and selfie stick Backup underwear and Tshirt Notebook – Pencils Gym Shoes Special Hard Foam Roll Circle Bands After Training I just go to the gym bar and get my supplements, talk on my social media and check my mails, talk with people and then eat my apple. Finally I go to the sauna for 20 minutes.
Daniela Leccisi
Daniela Leccisi (female, 36)
How I Stay Strong and Compete in Bodybuilding Despite Having Hashimoto's Thyroiditis
I go to sauna once a month since I don’t have easy access to a sauna now, massage once a week have been a good help for sure, and floating tank once a month. I also use a shakti mat 45 minutes every second day.
Jake Andersen
Jake Andersen (male, 27)
Eyes on the Goal. This is How I Eat and Train for my First Bodybuilding Competition
I train for hypertrophy three to seven days every week for approximately one hour, with the goal of exercising each muscle group every 72 hours. I recently added ten to thirty minutes of sauna time to the end of my routine to flush toxins; the benefits I have already observed are increased clarity and interoception.
Azad Singh
Azad Singh (male, 28)
I'm a Vegan Personal Trainer. This is How I Developed My Passion for Fitness
I’m a huge fan of yoga, the sauna and foam rolling although I don’t do enough of any of them.
Andrew Chappell
Andrew Chappell (male, 32)
I'm a Bodybuilding Scientist. This Is How I Compete in Bodybuilding Shows
I also like to use the spa at the local health club. Jacuzzis, steam and saunas are good to unwind, which helps recovery. There’s also some potential advantage to utilising the heat to boost recovery, it definitely helps me when my joints are sore.
David Liang
David Liang (male, 35)
How I Decided to Improve Myself, Got into Bodybuilding and Fitness Photography
I train five to seven days a week, five weight sessions and technically I have two off days (Wednesday/Saturday) but I like going in and having an “active” rest day. So if I can make it in, Wednesday I’ll do abs, HIT and sauna, Saturdays I’ll do arms.
Shaka Smith
Shaka Smith (male, 32)
How I Became a Vegan Bodybuilder and Host of the Fit Club Podcast
I like to have a protein shake after my workout. I always go with my sponsor Garden of Life – as a vegan they have the best products around but I’ve been with them the last four years so I may be biased, ha. I also hit the sauna/steam room regularly after my workouts.
James Ruckert
James Ruckert (male, 28)
I Used to be an Overweight Teen. Now, I'm a Fitness Author, Personal Trainer & Calisthenics Coach
Some other bonus things I use and find work well are walking on rest days, soft tissue work, cold/contrast showers, saunas and massage.
Fábio Veras
Fábio Veras (male, 42)
This is How I Stay Fit and Motivated After 25 Years of Competitive Bodybuilding
I do some sauna a few times a week
Alex Carneiro
Alex Carneiro (male, 31)
How My Motivation Has Changed the Way I Train, Eat and Recover
If I had an intense week then I usually add a massage to finish the week and some sauna.
Jimmy Gomes
Jimmy Gomes (male, 27)
How I Became Enlightened by Training Olympic Lifting, Fasting and Doing Meditation
Lastly finish up with core work in the sauna!

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