The 8 Best Alternatives to Saunas for Athletic Recovery

If you have been tracking the news on health and fitness, you’ll notice a lot of people are discussing the benefits of saunas for athletic recovery. Although the benefits are undeniable, unfortunately, not everyone can incorporate this into their post-exercise plan. Whether it is time, money, or access, there are several obstacles.​

The Paseo Club is a private club in Santa Clarita that offers tennis, pickleball, Pilates, fitness, and swim facilities. The club has helped people live their best lives in fitness and wellness for over 20 years. We know that recovering from your workout is almost as important to you as the program itself, so we want to help you learn all the options available to you if you can’t access a sauna.​

In this article, you will learn why recovery is so important, why saunas are getting so much attention, and the eight best alternatives to spending time in a sauna.

What is the role of recovery?

Recovery refers to the period of time that your body restores itself after moderate to strenuous exercise. Exercise is great for your health, but the process does create stress. Your muscles get micro tears, cortisol levels spike, and energy stores are depleted.

At one time, the focus on fitness was exclusively placed on exercise — speed, rep count, weight, endurance, etc. Now, scientists understand that the recovery process is almost as important as that of training and that athletes of all levels must put emphasis on recovery.

Research shows that in order to maintain or improve your energy and stamina for playing sports or exercising, your body needs time to rest and heal. The Center for Sports Performance and Research at Mass General Brigham in Boston, Massachusetts, states, “Recovery strategies are a key part of athletic performance.”

How do saunas help people with athletic recovery?

Saunas are an ancient form of heat therapy. People have used them for centuries, particularly in northern Europe.

Saunas are rooms with wood (often cedar) interiors. A heater is placed on one of the walls that radiates heat, increasing the temperature to 150°F to 195°F. Although saunas are considered “dry heat”, there is usually a water reservoir and dipper to scoop and dump water on top of the heater, creating steam.

Saunas benefit people after exercise in several ways.​

• Reduces injury
• Accelerates muscle repair
• Improves explosive strength
• Reduces muscle acidification
• Reduces muscle stiffness and soreness
• Improve absorption of nutrients by the body
• Increases the production of growth hormone, which is responsible for tissue regeneration and protein synthesis

What are the 8 best alternatives to saunas?

Accessing a sauna is easier than it was in the past. There are membership-based saunas, saunas at fitness centers and clubs, and home kits for building one in your backyard.

Yet, many people do not have the time or budget to integrate consistent sessions into their lives. However, there are alternatives that can be quite effective in restoring and rebuilding your body if you can’t get to a sauna.

1. Rest

Although this sounds like a passive approach to recovery, even professional athletes take days off. Most active people aren’t pros and are juggling physical activity with work, kids, and errands. Although these activities may not all create physical demands, they do add stress.

Rest is a way to allow muscles to recover, hormone levels to come back to baseline, and simply take a break from constant exertion. A day in between workouts will help you maintain or even improve your performance.

2. Sleep

Although sleeping and resting are similar, sleep has a slightly different purpose. UChealth claims, “During sleep, an athlete’s body is actively working to repair and grow muscles. Sleep is also helpful for regulating hormones, boosting the immune system, and strengthening overall mood.”

Inadequate sleep affects your energy levels and stamina, ability to focus, and propensity to injury. Although there is no exact magic number, most adults benefit from seven to nine hours of sleep each night.

3. Active Rest

Active rest may sound like an oxymoron, but it is an effective way to give your body a break while participating in some gentle movement. Active rest should be for shorter periods of time — no more than an hour or so — and not require too much exertion. Examples of active rest are a mellow walk or hike, bike ride, swim, and/or yin yoga.

4. Hot Bath/Hot Tub

Hot water immersion, such as a hot bath or hot tub, is a form of heat therapy that is famous for aiding in relaxation and reducing muscle soreness. The hot water enhances blood flow to the muscles, increasing recovery and mobility. It can also help your body better flush lactic acid, decreasing inflammation and pain.

5. Massage Therapy

Massage, especially sports massage, is an incredibly effective way to support your body’s recovery process. Experienced practitioners provide deep tissue and mobility work that can help you feel better instantly. Add-ons include cupping, assisted stretching, and CBD oil, which can enhance your experience even further.

6. Eat Well and Hydrate

Nourishing food and enough water can be the difference between feeling energized and full of vitality and feeling lethargic and sluggish. A well-balanced diet, rich in fresh vegetables and fruit and lean proteins, gives you the fuel to build muscle, burn fat, and support your body in achieving optimum health.

7. Cold Water Immersion

Cold therapy does not have the same allure as time spent in a sauna, but research proves that cold therapy is very effective for recovery. If you have access to a cold plunge pool, use it directly after exercise. A simple home (or gym) method is cold showers.

Exercise physiologist Rachelle A. Reed, PhD, defines cold water immersion as “deliberate exposure to cold water below 60 degrees Fahrenheit.”

Tap water runs 50-70 degrees, so although a cold shower is not quite as effective as a cold plunge pool or ice bath, it definitely helps with recovery — and it is way easier to add to your post-workout shower routine.

8. Stretch, Mobilize, and Perform Self-Myofacial Release

Stretching is not just for yogis. People of all ages need to make time to lengthen muscles and mobilize joints. This process brings a greater range of motion (ROM), reduces lactic acid, and helps to prevent injury.

You do not need to commit to an hour-long yoga or Pilates class to reap the advantages. While watching TV or talking on the phone, simply get on the floor, roll out your mat, and stretch.

A foam roller and a tennis or lacrosse ball are great pieces of equipment to practice self-myofascial release. These tools break up adhesions and bring circulation to tight muscle groups.

Relax and recover at The Paseo Club

Being fit does not mean training for hours every day, constantly pushing yourself. Everyone needs to create a sustainable routine of activity and recovery in order to feel their best and optimize a long and healthy life.

The Paseo Club wants you to live your best life, which is why we offer so many resources for recovery.

• Hot tub
• Walking group
• Yoga and Pilates classes
• Healthy food and drinks at the cafe
• Stretch and mobilize area in the gym
• Showers, steam rooms, and saunas in the Executive Locker Rooms
• Reclining lounges outdoors for resting, relaxing, and visiting with friends

The Paseo Club is your destination for fitness, family, and fun! Join a pickleball league, attend a small group training class, or simply grab a drink and hang out at the clubhouse. The Paseo Club is your home away from home.

Are you interested in learning more? Schedule a tour of our eight-acre facility and see what all the hype is about. You can also join the club today and get instant access to all areas of the club. We can’t wait to see you!