Do infrared workouts boost health? What the evidence says about infrared heat panels in fitness

Infrared workouts under heating panels

Infrared workouts, using far infrared panels during exercise, are a popular fitness trend. This article, originally published by Nature, reviews what is known about detoxification, circulation, inflammation, recovery, flexibility and safety in infrared heat during workouts.

• Detox claims from sweating during infrared sessions are not supported by robust evidence.
• Infrared heating may increase skin blood flow but lasting cardiovascular benefits are unproven.
• Evidence on recovery, inflammation and flexibility is inconclusive or limited.
• Safety considerations emphasize hydration, avoiding extreme sweating, and medical advice for those with health conditions.

Overview

Infrared workouts using far infrared panels have become a visible fitness trend, with studios and boutique gyms promoting benefits such as better circulation, greater flexibility, faster recovery and detoxification. The original article from Nature explains that while exercise itself provides substantial health benefits, direct evidence that exercising in heat, specifically under infrared panels, improves outcomes beyond ordinary exercise is scarce.

Infrared heating in practice and how it differs from photobiomodulation

Many commercial classes rely on far infrared panels to transfer heat to the skin and room surfaces. This heating mechanism is distinct from photobiomodulation, which uses specific red or near infrared wavelengths at controlled doses to influence cellular processes rather than primarily heating the body. The article cautions that most relevant research has focused on passive sauna bathing, heat applied to parts of the body, or photobiomodulation, and findings from those studies should not be automatically applied to workouts beneath infrared panels.

Detoxification claims and sweating

The piece addresses the common claim that infrared workouts detoxify the body. It notes that sweating is primarily a temperature-regulation mechanism. Although metals and other substances can be found in sweat, the literature does not show that sweating during infrared exercise meaningfully reduces toxin stores or delivers a health benefit. More sweating does not equate to more detoxification.

Circulation and cardiovascular effects

Exercise naturally increases blood flow to working muscles, and heat raises skin blood flow to aid heat dissipation. The article discusses a real-world eight-week trial where physically inactive adults at cardiovascular risk were randomized to exercise alone, exercise plus a 15-minute traditional sauna after the workout, or no intervention. The exercise-plus-sauna group showed greater gains in cardiorespiratory fitness, reductions in systolic blood pressure, and improvements in total cholesterol. It is important to note this was traditional sauna after exercise, not infrared heat during a workout. The article emphasizes that whether infrared classes during exercise provide additional lasting cardiovascular benefits remains unknown, given the current evidence gap.

Inflammation, recovery and heat

A 32-trial review found heat and cold treatments can reduce pain from delayed-onset muscle soreness, but these studies varied widely and did not specifically examine infrared fitness classes. A 2023 study comparing infrared sauna with ordinary rest after strength training found the sauna decreased perceived soreness and attenuated declines in jump performance, but did not improve sprint performance or maximal leg force. A 2025 review covering 14 studies concluded that evidence for improved short-term recovery after heat exposure is uncertain. Overall, while infrared warmth may ease discomfort, the data do not convincingly show expedited systemic recovery or reduced inflammation.

Flexibility and range of motion

Warmth can temporarily improve perceived flexibility, but there is no robust evidence for a unique infrared effect. A small study using shortwave diathermy (not infrared heating) reported a small immediate increase in ankle dorsiflexion, but this improvement was not lasting, and the treatment differed from infrared chamber heat. The takeaway is that lasting flexibility relies on regular stretching or movement through a full range of motion rather than infrared heating alone.

Safety considerations

Safety research on commercial infrared workouts is limited, so risks should be assessed like any heat-exposure activity. Heat during exercise diverts blood to the skin and promotes sweating, which can raise dehydration and heat illness risk. The article advises staying well hydrated, responding to thirst, avoiding excessive fluids, and recognizing signs of heat illness. It also cautions about exercise-associated hyponatremia from overhydration, dizziness, nausea, confusion, headache or unusual weakness warranting a cooler environment. People with heart or circulatory conditions, sweating disorders, or a history of heat illness should seek medical advice before engaging in infrared workouts. Some medications can impair temperature regulation, so consulting a clinician is prudent if there is any uncertainty.

Bottom line: are infrared workouts worth trying?

The article concludes that infrared workouts may suit people who enjoy exercising in warmth and who find that infrared heat temporarily increases skin blood flow and reduces soreness. However, the robust health or cardiovascular benefits claimed by some providers have not been established. In short, infrared panels may alter how a workout feels without delivering proven extra health or fitness advantages beyond those of regular exercise.