Why We Chose a Traditional Sauna (And Why Infrared Doesn't Cut It)

When we decided to add a sauna to The Garden, the easy move would've been infrared. They're cheaper, simpler to install, and every boutique fitness studio has one. We went traditional instead, and I want to explain why.

It's not the same thing

Infrared saunas heat your skin with light panels. You get warm, you sweat, it feels nice. Traditional saunas heat the entire room — stones, steam, real heat that goes deep. The difference might sound minor but for people training combat sports, it matters.

After a hard No-Gi rolling session or five rounds of Muay Thai pad work, your muscles aren't just tired — they're inflamed, tight, holding tension in ways stretching alone won't fix. Traditional steam heat gets into the deep tissue. It dilates blood vessels more aggressively, pushes more blood through sore muscles, and the steam itself opens up your lungs after a session of heavy breathing during rolls.

Infrared feels like sitting in front of a space heater. Traditional feels like the heat is inside you. Our members noticed the difference immediately.

How our members actually use it

Most people hit the sauna right after class. Here's what works:

After BJJ or Muay Thai: 8-12 minutes. Drink water before you go in. Don't push it — you just trained hard and you're already depleted. The goal is recovery, not more suffering.

Light stretching inside: Some members do gentle hip openers or shoulder stretches in the heat. The warmth makes everything more pliable. Don't try to set flexibility records — just ease into positions and breathe.

Frequency: Most of our regulars use it 2-3 times a week. More than that and you're probably dehydrating yourself more than helping. Listen to your body.

The honest downside

Traditional saunas are more maintenance. More expensive to run. The room gets legitimately hot — 170-190°F — and some people find that intense. If you've never used one, start with 5 minutes and work up.

We think the trade-off is worth it. You train hard here. You deserve recovery that actually works, not a warm room with mood lighting.

The sauna is available to all members after every class — just check in and head back.

Stop overthinking it

Some people want to know the exact temperature, the exact duration, the optimal protocol. Here's my advice: train, shower, sit in the sauna until you feel good, get out, drink water. It's not rocket science. The Finns have been doing this for a thousand years and they didn't have a protocol spreadsheet.