9 sauna tips for beginners

Temperatures get lower and we need to get warm! 100% of our students are foreigners and they are not used to sauna. They are completely beginners not only in swimming, but in sweating too :=) Don’t be afraid, we will tell you how to use it. Our swimming pool also has sauna of course, like majority of pools and even houses in Scandinavia.

Facts about sauna

Sweating has long been used as a therapy. The Mayans used sweat houses 3,000 years ago, according to Harvard Health Publications.

A sauna is typically a room heated to between 70° to 100° Celsius. Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.

A sauna use can raise the skin temperature to roughly 40° Celsius. As the skin temperature rises, heavy sweating also occurs. The heart rate rises as the body attempts to keep cool. It is not uncommon to lose about a pint of sweat while spending a short time in a sauna.

Saunas are a great way to unwind, relax, and warm up during cold weather. They are also a great chance to relax socially. Among many reputed health benefits, saunas are thought to be able to relieve pain, improve performance in sports, temporarily relieve cold symptoms, and reduce stress.

Health Benefits of sauna

When a person sits in a sauna, their heart rate increases and blood vessels widen. This increases circulation, in a similar way to low to moderate exercise depending on the duration of sauna use.

Heart rate may increase to 100-150 beats a minute while using a sauna. This may bring some health benefits:

  • Increased circulation may help reduce muscle soreness, improve joint movement, and ease arthritis pain.
  • As the heat in a sauna improves circulation, it may also promote relaxation. This can improve feelings of well-being.
  • The reduction in stress levels when using a sauna may be linked to a lower risk of cardiovascular events.

One study, conducted in Finland, followed 2,315 men ages 42 to 60 over the course of 20 years. Findings suggested that people who use a sauna may have a lower risk of dying from cardiovascular disease.

Of the participants in the study, a total of 878 died from cardiovascular disease, coronary artery disease, or sudden cardiac death. Participants were categorized by how often they used a sauna, including once a week, two to three times a week, and four to seven times a week. After adjusting for cardiovascular risk factors, increased sauna use was linked with a reduced risk of fatal cardiovascular-related diseases.

Participants who used the sauna two to three times a week were 22 percent less likely to experience sudden cardiac death than those who only used it once a week. Those who used a sauna four to seven times a week were 63 percent less likely to experience sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only used a sauna once a week.

  • Sauna use may also be associated with lower blood pressure and enhanced heart function.
  • A dry sauna dries the skin during use. Some people with psoriasis may find that their symptoms reduce while using a sauna.
  • People with asthma may find relief from some symptoms as a result of using a sauna. A sauna may help open airways, loosen phlegm, and reduce stress.

Lower risk of Alzheimer’s?
In 2016, researchers from Finland published findings of a 20-year study that linked sauna use with a lower risk of dementia and Alzheimer’s disease. The study involved 2,315 healthy men aged from 42 to 60 years.

Those who used a sauna 2 to 3 times per week were 22 percent less likely to get dementia and 20 percent less likely to get Alzheimer’s than than those who did not use a sauna. Those who used a sauna four to seven times a week were 66 percent less likely to get dementia and 65 percent less likely to get Alzheimer’s than those who used a sauna once a week.

9 tips about how to use a sauna safely

1.Take medical precautions:

Use sauna only if you are in good health:  Saunas are considered safe for most users, but some people need to take extra precautions. Others might have to avoid saunas altogether. If you are taking medications, or have any medical conditions, ask your doctor for advice. Some illnesses, such as a cold, might benefit from a short visit. Others might get worse. If you have doubts, check with your doctor.

2. Drink water: drink two to four glasses of water before and after going into a sauna. If you don’t drink enough water before getting in, you can get dehydrated. This can lead to heat strokes, or worse.
Avoid drinking alcohol before (and during) using a sauna. Alcohol dehydrates the body, which can become a big problem in a sauna.

3.  Use clean cotton towel to sit on and to wrap yourself if you prefer. It is better to not wear anything else with you. Some materials can be dangerous in hot temperatures. Skip on the lotions and jewelry. Metal heats up fast in saunas and can cause painful burns. If you have any jewelry, take it off, and put it in a safe place. Do not take it into the sauna with you. You also don’t want to wear any creams or lotions. They will clog up your pores and keep your skin from breathing and sweating.

4. Don’t go in after a big meal, wait at least 1 hour. You can eat some salty snack (like crackers) after sauna. It will  help restore any sodium you lost in the sauna.

5. If you are newbie, go with a fried. He or she can help you if something goes wrong.

6. Read the instructions to the sauna that you’re using. Each sauna will have slightly different instructions, so it is best to review them and not make assumptions.

7. Use lower temperature in the beginning and limit your experience to 15 minutes max.

8. Listen to your body. Get out immediately if you start to feel dizzy, nauseous, or lightheaded.

9. Cool down slowly after the sauna and rest. You maybe saw people jumping into the snow or cold water after sauna. Be careful. It can send your body into shock, and it not a good idea, especially for those with heart problems. Find 10 minutes to lay down and recuperate.

 

 

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