What are the benefits of a sauna for runners and other athletes?

Tips for visiting the sauna

• Use the sauna only after moderate-intensity workouts lasting no more than 45 minutes.
• Don't go steaming after cardio exercise.
• The time of visiting the sauna is no more than 15-20 minutes.
• Wait at least 10-20 minutes after finishing your workout to restore your heart rhythm.
• Stay hydrated during, after, and while in the steam room and afterwards.
• Give preference to infrared saunas.
• Listen to your feelings and leave the sauna at the slightest discomfort.

It is impossible to deny the beneficial properties and effects of the sauna; if you can visit it during your free time from training, this will be preferable.
If you want to take a sauna after training, follow the basic rules and do not overdo it. That's basically the whole article. I think I managed to answer your question and now you are aware of whether you should steam your body after training or not. Let me know in the comments about this - I will be pleased. See you again, friends!

Before the session, which lasts about 40 minutes, drink mineral water to compensate for fluid loss. You can also drink water during the procedure to increase sweating.

It is not recommended to drink sweet drinks or carbonated water. You should not visit the sauna on a full or empty stomach, because a feeling of discomfort will ruin the entire therapeutic effect. Have a light snack an hour and a half before your session.

Be sure to ventilate the cabin before using the sauna so as not to sit in stagnant air. The duration of the first session should not exceed 25 minutes, and the temperature should not exceed 45 degrees.

Take a hot shower to open the pores on your skin and enhance the cleansing process. The body must always be dry during the session, as water resists the penetration of radiation. Bring a towel with you to wipe off any sweat. Creams, oils and other products are not used in an infrared sauna.

The radiation in a sauna raises body temperature to 38 degrees, as it does when the body is fighting an infection, so a sauna is most beneficial when signs of a cold first appear. Place your feet at body level and closer to the heater so that they warm up well.

Take a shower after the session to wash away toxins released from your skin in sweat. Rest without making sudden movements for 10 minutes. If necessary, apply cream or oil to the skin.

To obtain a therapeutic effect, the infrared sauna should be visited systematically, up to twice a week. The number of sessions should be 10 - 12. You can visit the sauna every other day, but not more often.

Infrared sauna treatments can be used by many people; there are fewer restrictions and contraindications, since low temperatures are used and low humidity is observed compared to a traditional sauna.

In many countries, infrared saunas are used to alleviate the condition of patients suffering from arthritis. Eliminates muscle and menstrual pain. Helps with sprains, radiculitis, joint stiffness, rheumatism, etc.

Infrared radiation, unlike ultraviolet radiation, does not harm the skin, does not burn air oxygen, and warms the body as in a regular bath.

Consult your doctor if you have a chronic illness, have had a stroke or heart attack, are taking medications, or are pregnant.

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Negative and controversial aspects of a post-workout bath

The sauna is a useful place, but if you abuse and neglect some of the rules of visiting the sauna, especially after dynamic training in the gym, the consequences can be disastrous. Therefore, visiting the sauna is not recommended in the following cases:

• For diseases of the cardiovascular system: hypertensive patients whose blood pressure is higher than normal. A sauna can bring such a big “jump” that the blood vessels can’t stand it, and hippotonic patients can get a sharp jump in pressure, which will lead to serious problems;
• People who have skin problems ranging from oiliness to eczema should minimize their trips to the sauna;
• Pregnant women who attend gymnastics sessions should absolutely not visit the sauna after training - this is dangerous for the child;
• You cannot go to the sauna if the workout was more difficult than usual, or lasted more than 45 minutes, this is due to the fact that the load on the body in principle, and especially on the heart, was stronger and it may simply not withstand additional stress in the form of high temperature;
• If you feel constant thirst during training and cannot get drunk, refuse to visit the sauna that day, as this is a direct sign that the body does not have enough fluid, and the sauna is designed to remove this very fluid, so you should not do this “load” the body.

A controversial issue about visiting a sauna after a workout is that studies have shown that weight loss occurs not so much due to fat burning (although this cannot be taken away from the sauna), but due to the removal of fluid, which is essentially not a very good feature. Therefore, many trainers do not recommend their clients to go to the sauna after training. Also controversial is the concept of “cleansing the body,” which has not been proven in any way by science and therefore, many experts dispute this effect and its positive impact on the process of losing weight in principle, calling it nothing more than a “placebo.” Another point that is often disputed about visiting a sauna is the ability to eat properly after a steam bath. Experts place the main emphasis on the fact that after training it is necessary to eat heavily in order to replenish nutrients and trigger muscle anabolism.

What are the benefits of a sauna after a workout?

Contraindications to an infrared sauna are due to the incompletely studied effect that infrared radiation has on the human body. The course of a number of diseases, such as cancer and benign tumors, cardiovascular diseases, high or low blood pressure, is aggravated due to intense heat exposure. Therefore, visiting an infrared sauna is not recommended if you have these conditions or suspect them due to the corresponding symptoms.

Alexander, 44 years old

I use the infrared sauna after every workout at the gym, four times a week. I didn’t notice any disadvantages, there were a lot of advantages: the muscles don’t hurt the next day, this helps you exercise to the maximum of your capabilities, and allows you to regularly increase the load. I’m thinking about installing a cabin in the country so that the whole family can join in.

Thanks to a sauna with infrared emitters, it was possible to get out of the plateau effect during a diet. The weight went up for three weeks, I was already desperate. A friend advised me to use the IR cabin. Three sessions and I started losing 600 g/day again. I go three times a week, 35 minutes per visit.

I heard that infrared waves penetrate the skin and thereby have a harmful effect on it. It scared me. I found out that the issue had not been fully studied, so I stopped going to the infrared sauna after the pool. Now I use a Turkish steam room.

I also like to take a steam bath in an ordinary Russian bathhouse, but I don’t always have three or four hours of free time. If you want to quickly relieve stress, then I use an infrared sauna. Half an hour - and I’m like a cucumber again, I feel more energetic, and my mood always lifts. I highly recommend it to all steam lovers to try it.

1. A sauna immediately after a workout can be an excellent final step, helping to relieve physical and emotional stress and fatigue. Scientists say that while staying in the steam room, joy hormones are actively released - endorphins, which are responsible for raising your mood and feeling of lightness.
2. The sauna perfectly detoxifies the body, removes excess fluid, toxins, decay products and other harmful substances. This is very important for athletes who constantly take sports nutrition and engage in heavy activities.
3. Sauna is the best assistant for losing weight. Staying in a steam room burns up to 200 calories, and in an infrared room this figure reaches 800 calories. This is simply an amazing result for such a relaxing procedure, without physical effort.
4. A special place is occupied by the benefits of a sauna after training for women struggling with cellulite. Many people note that after a steam room, the skin becomes more elastic, smooth and even. Also, the sauna has a very beneficial effect on the condition of the skin of the whole body, removes dead skin cells, fights inflammation, various rashes, opens and cleanses pores.
5. Under the influence of high temperatures, residual lactic acid is removed from the muscles and the level of the hormone cortisol decreases. These are two enemies of the athlete's muscles, destroying them. Due to lactic acid, a person feels pain in the muscles after exercise, and cortisol gives them a feeling of heaviness and congestion. After visiting the sauna, muscles relax and recover faster.
6. The sauna helps speed up metabolism and blood circulation throughout our body, warms up all ligaments and joints.
7. The neuromuscular connection improves, that is, the muscles become stronger connected to our brain, and this is very cool.
8. And finally, the biggest bonus for bodybuilders is that under the influence of high temperatures the level of growth hormone production increases (2-3 times).

You also need to pay attention to this point, since visiting a sauna is associated with certain inconveniences for athletes:

1. The main argument against the sauna is its negative effect on muscle growth. This occurs due to a decrease in the amount of glycogen in the muscles, which in turn triggers catabolic processes in the body, and high temperature prevents the saturation of the muscles with oxygen and nutrients.
2. Taking a sauna after a workout is also undesirable due to untimely eating, and as you know, after intense physical activity, athletes need to close the so-called “protein-carbohydrate window”, otherwise all the hard work will not give the desired results.
3. There are not only pros and cons to excessive fluid loss in the steam room. Along with harmful elements, vital electrolytes leave the body, which disrupts our water-salt balance and results in mild dehydration.
4. Under the influence of hot steam, blood vessels dilate, blood pressure rises and the heart rate increases. This is a huge burden on the cardiovascular system, which is already overloaded from exercise. After cardio training, the sauna is strictly prohibited, otherwise you can get serious health problems.

As you can see, there is no clear answer as to whether it is possible to steam after a workout; everyone decides for themselves the best option for themselves. In this matter, the main thing is not to go to extremes, but to follow some rules and recommendations on how to properly go to the sauna after training.

It would be a good idea to consult with your doctor or trainer, because each body is individual and can react differently.

Types of saunas in gyms

Today, almost every large sports complex has its own sauna. Depending on the size of the room allocated for the sauna, the following types of saunas are used in gyms:

• Dry-air baths, which are also called “Russian baths,” and Finnish saunas are also often attributed to this type. The air temperature here is from 60 to 120 degrees, and the humidity level is no more than 25%;

• Raw baths, which are also called steam baths: the air temperature here ranges from 50 to 70 degrees, and the humidity level can reach 100%;

• Water or Japanese baths require temperatures up to 50 degrees;

• An infrared bath is a new product among steam rooms, which is heated by emitting heat rays.

We suggest you familiarize yourself with Where you can build a bathhouse on your site

How to properly use an infrared sauna

There are certain rules for visiting an infrared sauna, compliance with which allows you to achieve maximum benefits from the procedure and not harm the body. Here they are:

1. Before the procedure, you need to remove makeup and take a shower.
2. It is prohibited to apply any cosmetics (milk, creams, gels, etc.) to the body, as this can cause burns or allergies.
3. It is not advisable to eat food an hour before and after the procedure. It is better to take a thermal sauna on an empty stomach.
4. Is it possible to use a phone in an infrared sauna? No, because under the influence of IR waves the device may stop working or this will lead to other negative aspects.
5. You need to take a dry towel into the cabin, which should be used to wipe off the sweat that prevents the penetration of heat and slows down the warming up of the body.
6. After the session, you need to drink as much pure water without gases as possible. During warming up, the body loses a lot of water, which can lead to dehydration.
7. After the infrared sauna, it is advisable to take a warm shower and rest for a quarter of an hour.
8. Caring cosmetics are allowed to be applied to the body after a shower.

Photo of an infrared sauna
Despite the fact that an infrared sauna is beneficial for the human body, it can also cause harm. Prohibitions for thermal infrared procedures are:

• exacerbation of skin diseases;
• any tumors and oncology;
• taking medications, as this can lead to side effects;
• menstruation and other types of bleeding;
• mastopathy;
• prostate diseases;
• postoperative period;
• diseases of a gynecological nature, for example, fibroma, myoma, etc.;
• colds and other infectious diseases;
• anemia;
• heart failure;
• hypotension and hypertension;
• exacerbation of cystitis and nephritis;
• presence of implants in the body;
• inflammation of the joint capsules;
• joint diseases.

In all other cases, it is advisable to consult a doctor.

Recently, some beauty salons, beauty salons and fitness centers have been offering clients the use of an infrared cabin to undergo a therapeutic procedure of warming the body using heat waves. How does an infrared sauna work, what are its beneficial effects, is it safe to use this method, what are the indications and contraindications for this method of steaming - these questions concern all lovers of regular visits to baths and saunas, who for the first time encountered an infrared cabin that affects the body with thermal radiation.

By answering the question of how to use an infrared sauna correctly, you can avoid negative consequences such as overheating or deterioration in the general condition of the body. To do this, follow these simple rules:

• wash off cosmetics from the skin to avoid burns or allergies;
• limit session time to 30 minutes;
• do not take thermal baths on a full stomach, eat no later than an hour before the procedure;
• compensate for fluid loss: half an hour after the end of the session, drink water or herbal tea.

An infrared sauna is a cabin made of natural wood with infrared emitters installed inside that emit heat waves. You can find out more about the infrared sauna in the article “Infrared sauna compared to a traditional sauna” or watch the video at the end of the article.

Due to the fact that the infrared cabin uses low temperature and humidity, it can be used by people for whom a traditional bath is contraindicated. All information about the benefits of an infrared bath can be found in the article “The health benefits of an infrared bath: lose weight, get rid of toxins and calm your nerves!”

However, to get the maximum benefit from visiting infrared saunas, you must follow certain rules.

Turn on the sauna, set the temperature to 40-60 degrees and let the emitters warm up for about 15 minutes. You don’t need to focus on the air temperature inside the cabin. During this time, while the heaters enter operating mode, begin to prepare for the procedure.

Take a hot shower to open up the pores on your skin. Of course, they will open during the procedure, but this will take some time. It is more effective to prepare the skin in advance.

Drink water to compensate for the upcoming fluid loss. It is better not to drink soda and sugary drinks; they slow down the process of absorption of water by the body. Non-carbonated mineral water, tea or herbal infusions are most suitable.

Do not take the IR procedure on a full stomach, you will get discomfort, and all the benefits of the sauna will go to waste. Also, you should not take the procedure on an empty stomach. It is best to have a snack an hour to an hour and a half before your visit.

Infrared treatments should be taken very seriously. This is a health event, not an entertainment event.

The optimal session duration is 25-30 minutes at temperatures up to 55 °C. On your first visit, the session time should not exceed 25 minutes, and the temperature should not exceed 45 degrees. As you get used to it, you can increase the session time to 40 minutes or more, and the temperature to 65 degrees. High temperature causes discomfort and the therapeutic value of the IR procedure is reduced.

Keep in mind and don’t worry: in the first ten minutes of the session, outwardly nothing like this happens to the person. Visible effects appear in the last 10 - 15 minutes of the session. Initially, people with a disrupted heat exchange system and a high level of slagging may experience difficulties with sweating. Some may require 5-10 sessions before a noticeable amount of sweat appears.

The position in which the IR procedure is taken is important. The ideal sitting position is with legs down, back straight and arms extended along the body. You can lie down if space allows, but the effectiveness of exposure to infrared rays will be reduced by half.

The effectiveness of exposure to infrared radiation is also reduced if the body becomes covered in sweat, since droplets of sweat reflect the infrared waves. Therefore, during the procedure it is necessary to constantly wipe away the sweat that is released. Accordingly, you need to go to the procedure with a towel, or better yet, two or three. Place one under your feet, the other under your butt, and the third to wipe yourself off. You can, of course, take one towel, but then you will leave wet spots on the shelf, which you will agree is not hygienic.

The use of creams, oils and other cosmetics in an infrared bath is strictly prohibited. The active substances contained in them can cause burns and allergies.

After finishing the session, try not to make sudden movements for 5-10 minutes, just sit and rest. Even after leaving the infrared sauna, increased sweating will occur. Take a warm shower to wash off the sweat.

You can take infrared procedures as much as you like, however, remember that the greatest preventive and health-improving effect is achieved not by frequent visits, but by regular ones. Those. It is better to take seven procedures in a week than seven sessions in one day.

Do you want to know what costs await you when receiving infrared treatments in salons and at home? Read the article “Infrared sauna price issue.” Of course, it is much more convenient to have an infrared sauna at home. but as always, everything depends on the availability of money. In general, read the article.

For dessert, a video showing how young girls sweated heartily in an infrared sauna.

Healing broom

When soaring, use birch, spruce, oak, juniper, eucalyptus or even nettle brooms. And this is the special charm of the Russian bath: because a broom is the best analogue of a massage. Firstly, manipulation with a broom reduces the excitability of peripheral nerves (sensory, motor, vasomotor, secretory, etc.).

Secondly, by increasing the temperature in local areas of the body, massage causes a significant increase in sweating and increased blood flow to the skin, muscles and internal organs, which gives an excellent restorative effect.

And such an unusual broom as nettle, in addition to everything, is a salvation for radiculitis and joint diseases.

Benefits of an infrared sauna for the body

The positive effects of using an infrared cabin are not limited to medical indications. The invention, originally intended for the prevention and treatment of respiratory diseases, has found wide application in cosmetology. The cosmetic effect is achieved by enriching skin cells with oxygen and deep cleansing, which is used in the fight against cellulite, acne, dermatitis, eczema and other skin problems.

For weight loss

Exposure to heat rays promotes weight loss because it speeds up metabolism and removes excess fluid from the body, which helps to lose extra pounds. One twenty-minute session in an infrared cabin leads to the expenditure of 650-800 calories. The procedure is recommended as an additional method of weight loss, in conjunction with dieting and maintaining an active lifestyle.

For a cold

Doctors' recommendations on the use of this type of heat treatment vary. Some consider a sauna with infrared radiation an excellent way to fight infection, others do not recommend using this method in a state of elevated body temperature, since the procedure will increase the temperature by another one and a half to two degrees, which will negatively affect the condition of the sick body.

After training

The thermal treatment in an infrared sauna is an excellent way to relax muscles after intense physical activity and enhance the fat-burning effect obtained during it. You can attend a heat treatment session in the infrared cabin before class - this will help warm up your muscles and prepare your body for training.

Pediatricians recommend visiting infrared saunas for healthy children to improve overall health and improve immunity. It is worth considering that the standard cabin is designed for an adult with his height and weight parameters. Therefore, during a session with a child, it is necessary to reduce the radiation power and reduce the duration of the session to 15 minutes.

To understand whether you need an infrared bath at home or whether it is worth visiting in fitness centers and beauty salons, you need to pay attention to the benefits it brings to the body. The use of such a thermal procedure helps to cope with various diseases, so specialists often prescribe it as part of complex treatment.

Among other useful properties and indications for use:

• normalization of blood pressure;
• reducing the level of bad cholesterol in the bloodstream;
• regeneration of tissues and injuries after fractures, bruises, dislocations;
• strengthening vascular walls;
• rapid resorption of bruises;
• combating insomnia and improving sleep patterns;
• improved kidney function due to increased blood circulation;
• increasing the protective properties of the body;
• therapy of chronic ENT diseases;
• reducing the severity and eliminating painful sensations in the back, muscles, joints;
• elimination of migraines and menstrual pain;
• improving the functioning of the nervous system;
• healing of scars, cicatrices;
• treatment of skin diseases (psoriasis, acne, dermatitis, dandruff, etc.).

Athletes use infrared sauna to eliminate pain and quickly restore the body. This is due to the fact that the rays emanating from the emitters help to dissolve lactic acid in the muscles, due to which the pain recedes. This is why an infrared sauna after a workout is recommended.

Using an infrared sauna helps to cope with a number of cosmetic problems, which is especially important for women who want to look great.

Under the influence of infrared waves, a person begins to actively sweat. Thanks to this, the skin is cleansed and dead cells are rejected, which is useful for women with pimples and acne. By the way, special face masks for acne will help to cope with this cosmetic problem.

Often, infrared cabins can be found in sports clubs, which is due to the ability of the infrared sauna to effectively cope with cellulite and excess weight. In half an hour in a thermal cabin, you can burn as many calories as you lose when running 10 km.

Is infrared sauna effective for weight loss? Unfortunately, the results obtained may be disappointing. You can lose weight when using a thermal procedure only if you additionally exercise, adhere to a proper diet, or additionally take herbs for weight loss, or use special cosmetics. You can also use infrared pants for weight loss. Only in this case the waist will become slimmer.

You can visit the infrared sauna only 6 weeks after birth

During pregnancy, wellness procedures are beneficial for health, as they help strengthen the body and improve overall well-being. At the same time, it is not advisable for expectant mothers to visit an infrared sauna due to the fact that it warms up the entire body, including the abdomen and lower back. How will a pregnant woman’s body react to this? Nobody knows for sure.

If you want to spend time in an infrared booth, you must consult with your doctor before visiting it.

During lactation there are no contraindications for the thermal procedure. But it should be borne in mind that in such a sauna the body temperature rises to 38.5 degrees, which can lead to “burnout” of breast milk.

After childbirth and in the absence of breastfeeding, that is, the child is bottle-fed, you can visit the infrared sauna only after 6 weeks. Otherwise, this may lead to increased bleeding and a general deterioration in health.

For children

Infrared waves have a beneficial effect on both the body of an adult and a child. Proper visit and use of such a thermal device helps to heal and improve the general condition of the baby’s body, as well as normalize his nervous system.

There are certain precautions regarding a child’s visit to an infrared sauna that are important to follow:

1. The duration of stay in the booth should not exceed 15 minutes.
2. The permitted radiation power should be 65%, while for men this figure is 85%, for women - 75%.
3. The child must wear a hat on his head to prevent heat stroke.

Children are recommended to visit salt infrared saunas. Their main difference from ordinary ones is the finishing of the material - instead of wood, Himalayan salt tiles are used.

Before carrying out the procedures, consultation with a pediatrician is required.

Features and types of sauna

Surface

The name “sauna” is of Finnish origin and is translated as “bathhouse”. The principle of operation of the sauna is the heating of stones with fire in the hearth, which ensures the heating of the room to high temperatures. Similar baths have existed since Byzantine times, and among the ancients they were called “black baths,” that is, without a pipe or cord, the heating of the room occurs due to the spread of smoke through it. The “white-wash” technology that replaced it with smoke removal required more firewood and time to warm up.

The invention of baths based on electric heaters made it possible to place saunas even in modern apartments.

The variety of types of saunas can be reduced to three types of technologies:

• dry;
• wet;
• infrared.

Dry steam technology in a sauna has gained popularity since the Finnish tradition.

Finnish sauna

In everyday thinking, a sauna is associated with a Finnish bath. And it deservedly takes first place on the list, since it is very similar to the Russian one even in its design. A stone stove is installed in the Finnish bathhouse, which, when interacting with water, produces hot steam, the effect of which on the body is enhanced by massage with birch brooms.

The temperature in the sauna can exceed 100 °C, and the air humidity is kept within 15%.

The limit on staying in the sauna is 15 minutes, no more than three visits.

The beneficial healing effect of a Finnish sauna is achieved due to a sharp change in temperature. Therefore, to enhance the contrast effect, a pool with cold water is provided in the room. And the wooden structure of the sauna provides environmental conditions, air circulation, and a soothing aroma.

The hammam uses steam at 50 °C, with humidity up to 100 °C, the procedure includes body exfoliation to ensure profuse sweating.

The design of the bathhouse presupposes stone and slabs as the material from which the heat-retaining floor and walls are laid, which are watered and thanks to this they receive steam and a mild temperature.

The recommended session time in such a sauna is 15 minutes per day.

Salt sauna

Salt blocks are used to construct this type of sauna. The temperature inside rises above 50 °C, while the air humidity remains within 30%. The procedure time is 15 minutes.

Infrared sauna

The principle of operation is the properties of infrared radiation in a hermetically sealed compartment to deeply heat the body, not the air. Thermal IR heaters generate waves that can penetrate 4 cm into the body, while the penetrating thermal effect of a regular Finnish sauna is up to 5 mm. The optimal temperature regime for an infrared sauna is maintained at 35 °C, humidity – ranging from 40 to 60%.

The recommended procedure time is within 20 minutes.

How is an infrared sauna different from a regular one?

Below are the comparative parameters of an infrared sauna and a regular Russian bath:

1. An infrared sauna warms up within 10-15 minutes, while a sauna will take from one to several hours to warm up.
2. The temperature inside the IR cabin is 45-60 degrees, in a regular bath it reaches 90-110 degrees.
3. How long can you sit in an infrared sauna? No more than 30 minutes, while in a regular bath it takes from one to two hours, since you periodically have to leave it to recuperate.
4. After a sauna with infrared radiation, a person feels a surge of strength and energy, but after a bath only drowsiness and fatigue.
5. You can take a sauna with infrared waves at least every day, while it is recommended to visit a regular bath no more than once every 7 days.
6. An infrared sauna has low energy consumption, while a Russian bath has high energy consumption.

The action of all baths and saunas is aimed at warming up the entire human body. The only difference is in the results achieved and the types of baths.

While staying inside the sauna, a person experiences active sweating. Together with sweat, toxins, harmful substances, water and solids in the form of sodium, lead, copper, etc. come out of the body. When visiting an infrared sauna, 80% of water and 20% of toxins, harmful and solid substances leave the body, while In a regular bath, the body loses 95% of water and only 5% of harmful substances.

In addition, a sauna with infrared radiation allows you to deeply warm up organs and tissues, while Russian and Finnish baths do not have this effect.

An infrared sauna has its advantages and disadvantages. The advantages include:

• Short duration of the procedure - a regular bath requires several short visits followed by the necessary period of time for recovery, while an infrared bath only needs to be visited once in one session.
• Easy tolerability - since the temperature in the sauna is low, most people tolerate it without visible discomfort and feel good throughout the session.
• Heat sessions can be carried out at any time of the day, even in the morning. After the procedure, you feel a surge of strength and energy, and not tired and drowsy, as after a regular bath.
• Compact size - such a sauna can be installed both in a private house and in an apartment. It does not take up much space and consumes less energy than an electric kettle.

The disadvantages of an infrared sauna arise only if it is used incorrectly or the rules of staying in it are ignored.

A man and a woman are in an infrared sauna

How to prepare before going to the sauna?

As for the use of a broom, everyone must decide for themselves. If you don’t like whipping in the bathhouse, you don’t have to use a broom, but if you are an amateur, then when you first enter the steam room, you can’t beat yourself with a broom; it’s better to start this procedure from the third or fourth session, and even then you need to do it carefully and smoothly.

Naturally, a woman’s kit for going to the sauna will be somewhat different from a men’s kit with a large number of all kinds of creams, masks and other things. It is advisable to prepare seriously for the trip and devote proper time to packing.

A basic sauna set for both men and women should look something like this:

• vitamin tea or mineral water;
• shampoo;
• towel;
• a sheet for wrapping up after leaving the steam room;
• slippers;
• sauna cap;
• aroma oil or cream.

Buying a sauna hat is not difficult - there are a huge number of them on the market and in specialized bath accessories stores. But we highly recommend purchasing felt hats that will reliably protect your head from overheating when exposed to high temperatures.

For women who are unable to tuck their hair under a felt hat, a fleece hat is suitable, completely covering the hair from heat.

You should choose sauna slippers not based on the beauty of their appearance, but make sure that they do not slip, this is their main task. To test the durability of your slippers before visiting the sauna, wear them in your bathroom at home. If they slip, then these slippers are not suitable for you.

When choosing tea for relaxation between visits to the steam room, it is better to take not just black or green from the store, but a herbal infusion. It will have a much better effect on the body when combined with honey or lemon.

But when going to the sauna, girls often prefer to pamper themselves with all sorts of procedures. Here is an approximate list of what the fair half may need in the sauna in addition to the items listed earlier:

• shower gel;
• homemade scrubs and peels;
• shower sponge;
• brush with natural bristles for massage;
• shower cap, used when applying hair masks;
• masks for hair, body and face;
• nourishing cream after sauna;
• moisturizer or body milk.

And this is not a complete list of what young ladies may find useful when going to the sauna.

Recommendations

What are the benefits and harms of an infrared sauna? If you follow all the advice given above, then the thermal procedure will only have a positive effect on the body. Harm from the session is possible if you do not follow these recommendations:

• Before the session, be sure to read the contraindications and consult your doctor.
• Be sure to monitor the wavelength and radiation power, otherwise burns are likely to occur.
• The duration of the session for an adult is 30 minutes, for a child - no more than 15 minutes.