best sauna review

How to Use a Sauna Safely

Emilia H — Thu, 23 Jul 2020 01:27:53 +0000

A sauna is a heated room for relaxation. A lot more than just relaxation rooms, saunas also offer numerous therapeutic and health benefits such as boosting immunity, detoxification, weight loss, etc.

The use of saunas for its benefits and health enhancement didn’t start today. It’s an ancient wellness technique said to have originated from Finland decades ago.

Today, there are several different types of sauna based on their heating methods. These types include a wood-burning sauna, infrared sauna, and electric sauna. Traditional saunas operate by heating the room with unique heated sauna rocks. Also, steam is released occasionally into the sauna by pouring water over the rocks. On the other hand, infrared saunas work by heating your body from the inside out with infrared lamps (using electromagnetic radiation).

With its many wellness benefits, saunas have become increasingly popular all around the world. You’ll find them in gyms, spas, and hotels, practically everywhere now. Spending some time in a sauna is a great way to relieve stress, and literally, sweat all the kinks out.

And if you’re wondering how to use a sauna, don’t worry, we have you covered. Below, we’ll tell you some things you should know before giving this heated, wood-lined room a try.

Firstly, always be aware that all public saunas have their own different rules. Ensure you know the rules and regulations of the sauna you want to use.

Are Saunas Safe to Use?

Usually, using a sauna is safe and harmless. However, there are some things you can do before or when using a sauna that may affect you negatively or be harmful to your body. One of the significant adverse effects using a sauna may have on you – if not used properly – is dehydration. The average temperature for saunas is usually above 150°F (65.5°C), so it can make you sweat a lot. Ensure you’ve hydrated adequately before using a sauna.

Also, pregnant women and people with serious underlying health issues should get medical practitioners’ advice before getting into a heated room to relax. Besides these, knowing how to use a sauna safely will make you experience more enjoyable

How Long Should You Stay in a Sauna?

Due to the high temperatures inside a sauna, whether traditional or infrared, it’s not healthy to stay in it for a long time. For conventional saunas, the ideal time is 10 – 15 minutes for healthy adults. However, the length of time you spend in a sauna depends on how comfortable you are. An experienced sauna user may be able to stay for a more extended period.

If you are a first-time/ beginner user, it’s best to spend shorter lengths of time in the sauna at first. You can also build your endurance and extend your time as you use the sauna more.

If you want to have a long session, you can break it up into smaller sessions with cooling down periods between them.

What to Wear in a Sauna?

Another critical aspect of knowing how to use a sauna safely is knowing what to wear. You can’t wear your everyday clothes inside a sauna as this can prevent you from getting the desired effects you want.

Before you enter a sauna, your first step is to take a shower. What you wear inside the sauna is based on your comfort level, but the general rule is to wear as little clothing as possible

It’s advisable to wear a swimsuit or just a towel. And if it’s a private sauna, you can enjoy the full benefits of the sauna naked.

Is a Sauna Good for a Cold?

For centuries, several people have used saunas to treat the symptoms associated with cold successfully. The heat and steam in a traditional sauna can help people suffering from cold feel some relief.

During your sauna session, your body temperature will increase, causing you to sweat and temporarily relieve your symptoms. Sitting in a sauna, traditional or infrared, will also help open up your nasal and air passages, helping you breathe better.

One simple way you can make sitting in a sauna help treat your cold better is by adding essential oils in the water you pour over the heated sauna rocks – for traditional saunas. The essential oils in the steam, with the high temperature, will help decongest your blocked airways, so you feel better. Sitting in a sauna is excellent for alleviating the symptoms of a common cold.

Are There Any Infrared Sauna Dangers?

Generally, infrared saunas are safe to use. Although, like all other saunas, if not used properly, there are a few possible risks with infrared saunas.

You can become dehydrated, overheated, and feel light-headed when using infrared saunas. However, you can easily prevent these potential effects by hydrating correctly before and after your session. Also, try to avoid drinking alcohol or taking drugs before using an infrared sauna.

If you have issues with your heart, then using an infrared sauna is probably not a good idea.

Is a Cold Shower Immediately After Sauna Dangerous?

Having a cold shower or immersion immediately after a sauna session is a type of therapy used to help muscle recovery and soothe pains. It’s part of a hot-cold treatment method that has shown positive results in improving blood circulation and relieving the pain of rheumatoid arthritis. A cold shower immediately after a sauna also helps to enhance the body’s resistance and anti-oxidant system.

However, if you are not trying out this therapy, it is best to allow a short cooling downtime before a cold shower. After your sauna session, take time to allow your body temperature to gradually reduce in the fresh air before taking a cold shower to wash off the sweat.

What Not to Do in a Sauna

Some things you do in a sauna as they could be potentially dangerous or improper.

Do not take mobile phones into the sauna room. The high temperature in the sauna could make your phone explode, and you don’t want that to happen. Do you?
Don’t stay longer than you should in a sauna to prevent a heat stroke or overheat.
Always hydrate appropriately before and after your session.

Final Thoughts on How to Use a Sauna

By adding sauna sessions to your wellness routine, you can enjoy several therapeutic benefits. However, make sure you know how to use a sauna safely first before having a session. Also, if you have any health condition, it’s advisable to consult your doctor before having a relaxation session in a heated, wood-tilled room

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Can You Lose Weight in a Sauna?

Emilia H — Thu, 04 Jun 2020 03:40:10 +0000

A sauna is a great place to relax your muscles of stress and enjoy other health benefits. Time spent in one is a pleasant experience that you will always look forward to.

There are however, many claims that sauna sessions contribute to weight loss. That sounds like a good cheat if it’s true. Imagine having a wonderful time relaxed in a sauna and burning away calories at the same time without any rigorous work. Is it really possible to lose weight in a sauna? That sounds too good to be true, but maybe it is not.!

How to Lose Weight in a Sauna?

Spending time in a sauna will temporarily reduce the water content in your body. The high temperature induces heavy sweating and causes what is referred to as water weight loss. If you measure your weight after a sauna session, you might notice a minor reduction in weight, however, it is temporary. You will gain it back whenever you eat or drink anything.

A more permanent weight loss occurs with regular sauna use when the more subtle health benefits kick in.

Tips on Sauna Weight Loss

Regular use of a Sauna, along with healthy lifestyle choices increases the ability of your body to lose weight

High Temperature can Help you Burn Calories.

Similar to engaging in regular exercises, heat increases the heart rate and helps the body burn calories. As your body returns to normal temperature after the sauna, the process uses energy which in turn burns calories.

Sauna Helps Eliminate Toxins

When you sweat in a sauna you eliminate toxins along with the water. Toxins stored in the body increases your body’s ability to produce and store fat and makes it harder to lose weight. Therefore, the more you can sweat out toxins the easier it is to lose weight. As your body detoxifies it allows the liver and lymphatic systems to function more effectively allowing a better clearance of future toxin exposures.

Sauna Can Increase Metabolic Rate and Aid Blood Circulation.

As your body heats up significantly or cools down there will be an effect on your metabolic rate. Temperature changes can increase your metabolic rate and the affects last longer than the duration of the sauna.

Ease Stress and Relax

After a hard day or week at work, a session at the sauna is all you need to ease away stress, pent-up tension, and frustration. This will help you relax and clear your thoughts. The sauna can also induce a feeling of happiness by triggering the release of endorphins. The less stress in your body the easier it can be to lose weight because there are less stress hormones circulating in your body, inhibiting weight loss. Also, the less stressed you are the more motivated you may be to exercise and follow a healthy lifestyle.

Regular Sauna may Increase Breathing Capacity

Regular sauna use has been shown to increase the strength of the lungs and help those with many respiratory disorders. Increased oxygenation is not only beneficial for everyday health but may help with energy, exercise capacity and endurance.

How Many Calories Can You Burn in A Sauna?

Because everyone is different the ability to burn calories in a sauna can vary.

“A heat conditioned person can easily sweat off 600-800kcal with no adverse effects. While the weight of the water can be regained by rehydration with water, the calories consumed will not be” -Journal of the American Medical Association

There is however a general formula that many use to give an indication of calories burnt in a sauna.

CB = NC *1.5 (or 2)

CB is calories burned, and NC is the number of calories burned within 30 minutes of sitting or resting. NC varies per individual as it depends on each person’s bodyweight.

For example, if you weigh 125 pounds and burn 28 calories in 30 minutes, this formula implies that you’ll burn between 42 and 56 calories within that period.

Obviously, this formula in no way reflects the levels that may be achieved and the more efficient your body becomes through regular sauna use, the more calories may be used in the process.

Check out our Top Pics for the Best Home Infrared Saunas

How Long Should You Stay in a Sauna to Lose Weight?

Regular sauna use will significantly increase your ability to lose weight. It is better to use a sauna safely rather than stay in for long periods of time hoping it will increase your weight loss. This is likely to have a more detrimental effect on your body.

A sauna’s average temperature ranges between 100^oF and 140^oF. An average user or new user should not spend more than 15 to 20 minutes, depending on how the body reacts and the type of sauna you visit. Some people can comfortably do 30-minute sessions. But we recommend that you don’t stay for too long. Take your leave if you start to feel lightheaded or any other discomfort.

Exposing yourself to extended sauna sessions will only increase the risk of dehydration, resulting in even more severe health problems.

Regular safe use of a sauna is a great adjunct to a weight loss regime. Let’s look at how to make it an even more beneficial experience for losing weight.

How to Make Sauna Effective for Weight Loss?

A sauna session alone is not necessarily enough for weight loss if you combine it with an unhealthy lifestyle. The best way to obtain your desired results is to combine sauna sessions with a regular workout routine.

Here are some tips that will help you get the best out of the sessions:

Create a routine of post-workout sauna sessions. After moderate intensity exercises, visit the sauna, relax and rejuvenate your muscles. Some gyms have saunas, and that makes it even much easier for you.
Schedule a sauna session at least two times a week if you can’t visit daily.
Do not quickly opt for long-minute sessions as a starter. Begin with short courses of about 5 minutes and gradually increase the time as you spend more regular time.
Drinking cold water after sessions can help you burn more calories and stay hydrated at the same time.
Weight loss is neither dramatic nor sudden (except for illness or drugs which are dangerous). As a result, do not overtax and burn yourself out in the gym and sauna, trying to speed up the process.
Include healthy food choices in your diet, avoiding highly processed foods. Keep foods simple, focusing on healthy protein and plenty of vegetables. Drink plenty of water.

As you adopt and stick to these routine tips, you will begin to experience a noticeable reduction in weight.

Conclusion

A sauna offers an amazing compilation of health benefits while being beneficial for losing weight too. However, its efficiency is reliant on other regular workout and lifestyle routines.

The ability to lose weight in a sauna are only enhanced with a holistic approach to health and wellbeing.

It should not be considered as a quick fix solution to weight loss but certainly can help the process significantly and achieve so much more for your wellbeing, in the process.

The post Can You Lose Weight in a Sauna? first appeared on best sauna review.

Should I Sauna Before or After a Workout

Emilia H — Mon, 11 May 2020 04:40:27 +0000

There is no doubt that having a sauna is one of the easiest and beneficial things you can do for your long term health. We go through the benefits of sauna in greater detail here but below is a short recap.

Stress release: Regular saunas will help you relax and give you a better night sleep. Stress is one of the biggest factors in our overall health. This is an easy way to take control.
Pain relief: Regular and prolonged exposure to heat can help reduce pain and stiffness. Whether you’re a professional athlete or a busy parent you will feel the benefits.
Increased immunity: Increasing circulation will give your immune system a boost to help fight off those nasty colds and flus.
Burn Calories: The increased heat raises your metabolic rate which burns more calories.
Rejuvenated skin: By removing all those toxins and dead skin cells your skin will look and feel healthier

But should I sauna before or after a workout? There is no black and white answer but below we will take a deeper look at both options.

Sauna Before Workout

Many people warn against having a sauna before exercise. They would be right in doing so as if done incorrectly it can have a negative impact on your workout and health.

Like most things, if done correctly it can have a positive impact. Let’s look at why having a pre-workout sauna can be positive.

Having a sauna literally warms your body up. Slowly stretching in a sauna before a workout will get your body ready to go. Having a routine for exercise helps prepare the body for what’s to come.

If you make a habit of having a sauna before your workout the body will intuitively prepare itself for exercise. It is important though that you are careful in the way that you sauna before exercise. Below are our top tips for having a sauna before a workout.

Limit your sauna session to 5 minutes Your heart rate will rise to between 120-150 bpm in the sauna, this is the equivalent to moderate exercise for most people. Remember the point of the sauna is a warm up

Sip away on water while in the sauna Even in 5 minutes you will sweat quite a bit. You don’t want to start your workout on the backfoot dehydrated. Make sure you replace the fluids you lose. Remember small sips is always better than one big gulp at the end

If you wear shoes for your workout have them on. Trying to fit your hot sweaty feet into socks and shoes is a nightmare. Even in as little as 5 minutes your feet will swell so make sure you’ve got them on ready to go
Create a mantra or saying for the end of the sauna Saunas are very relaxing for the mind. It is very important to “switch on” when we are exercising or working out. By having a small saying that you say out loud this will help you transition from relaxing warm sauna to beast mode. It can be as simple as “lets rock” or “let’s rolls”. It might seem a bit silly at first but the power of self talk is huge.

If you feel light headed or ill at all during or at the end of your sauna it is important that you do not go ahead with your workout.

Sauna After Workout

Having a sauna session after a workout can have some serious health benefits above and beyond the normal benefits that we covered earlier. Let’s look at the main 3 benefits of having a sauna post-workout.

Removes toxins Continuing the body’s sweating process you will remove toxins built up in your skin. More importantly it will help to clear any built up lactic acid in your muscles from your work out.
Faster muscle recovery A sauna session helps the muscles to relax after an intense workout. Relaxed muscles that have been flushed of lactic can begin the repair and regenerate process.
An increase in physical performance and endurance

An increase in blood volume helps you perform better and longer. This would be considered the biggest benefit specifically to having a sauna after a workout. We will take a deeper look at this below.

Research has shown that a sauna session after exercise can enhance endurance performance. The study looked at six distance runners and how their performance changed with sauna use 1 after exercise. The participants had a 30 minute sauna session after a treadmill workout. They repeated the same exercise cycle without the sauna and saw a decrease in performance. The conclusion of the study was that the participants’ blood volume increased which increased their endurance. Let’s take a closer look to how this occurs.

When you have a hard workout you’re always going to be a little bit dehydrated. Dehydration means you are going to have a lower blood volume. Having a sauna session heats your body which causes it to send your blood to the surface to lower your body temperature. This means there is less blood flowing to your vital organs which they respond to by producing EPO and plasma. This in turn increases your overall blood volume and its ability to move oxygen around your body. When you are rehydrated correctly you should see an increase in your performance and endurance. It is important to note we are talking about a low level of dehydration. Having a sauna session when severely dehydrated is dangerous and not recommended.

So What Should I Do?

There is no right or wrong answer to our original question “Should I sauna before or after a workout?”. It all comes down to your personal preference and what you are wanting to achieve.

1 Scoon, Guy & Hopkins, William & Mayhew, Simon & Cotter, James. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of science and medicine in sport / Sports Medicine Australia. 10. 259-62. 10.1016/j.jsams.2006.06.009.

For some the thought of going into a hot sweaty environment after a workout is a major barrier. A few minutes spent in the sauna before exercise might be all they can handle, and that can certainly have benefits if done in the correct way.

If you are looking to increase your performance as an athlete then undoubtedly having a sauna after a workout has undeniable benefits. At the end of the day whether you are having your sauna before or after a workout the main thing is you’re having a sauna. This is going to have a positive impact on your health. Remember to always sauna in a safe and responsible way. If you are feeling ill or light headed leave the sauna. Always consult your doctor before taking up the practise of sauna if you have any underlying medical conditions or are taking medication.

Check out our Top Pics for the Best Portable Saunas

The post Should I Sauna Before or After a Workout first appeared on best sauna review.

Far Infrared Sauna Benefits and Disadvantages.

Emilia H — Sat, 09 May 2020 03:59:59 +0000

Far infrared saunas have become a popular therapy for relaxation and pain relief. While people may love a sauna for its more obvious benefits, there are many less known sauna benefits and disadvantages, worth exploring.

What is Far Infrared Sauna?

Traditional Saunas in one form or another, have been around for hundreds of years, however the far infrared sauna is different from the traditional sauna. Instead of steam or other direct heat source, this type of sauna uses invisible infrared light to heat the body.

Infrared light generates dry gentle and humid heat which penetrates 1 ½ to 2 inches into the skin while keeping the surrounding temperature around 32 to 48 degrees Celsius.

On average, you burn about 600 to 900 calories in just 30 to 40 minutes. This means you will break more sweat than an athlete does during his/her everyday workout.

Detox Sauna Benefits

Far infrared sauna has countless benefits, which we will discuss later, but the most popular usage is as a detox therapy.

According to United States Center for Disease Control, 80 percent of all diseases are caused by over exposure to toxins that enter our body through our environment and food. It is a proven fact that elimination of these toxins from our body marginally lowers the chances of infections as well as chronic diseases such as cancer. In other words, it indirectly strengthens our immune system and body’s natural defence against diseases.

Far infrared sauna is perhaps one of the few alternate treatments that are largely hailed by doctors and physicians. This is largely because of the positive results of tests and analysis carried out by medical professionals. Analysis revealed that the sweat produced by infrared heat is composed 80 to 85 percent of water and 15 to 20 percent of toxins. These toxins include heavy metals such as cadmium, lead, mercury, sulphuric acid, uric acid, ammonia, fat soluble toxins, sodium and traces of other minerals as well.

In contrast to these figures, the same amount of sweat produced due to other reasons is only able to excrete 3 percent of toxins from our body.

Another important fact about detoxification with far infrared sauna therapy is that it occurs at a cellular level. The appropriate amount of heat gently expands the capillaries, which helps in increasing oxygenation and regeneration of the blood. As a result, body organs receive a detoxified supply of blood. This results in improved overall detoxification.

Additional Benefits of a Far Infrared Sauna

Although detoxification may start a chain reaction of improvement in your health and body, sauna therapy is also used as a treatment for several specific health issues and conditions. Some of the other benefits users have found while regularly using their saunas include:

Relaxation of muscle and tissues
Improvement of sleep
Helping to control blood pressure
Improvement in cardiovascular function
Improvements in blood circulation
Increased burning of calories and reduction of fat stores.
Relief in muscle aches and pains
Improved wound healing
Better skin tone.

Since far infrared brings all the healthy benefits of sunlight while eliminating the harmful effects, it is regarded as a completely safe treatment for everyone. However, it is not limited to people with weight or health issues. Anyone who wishes to adopt a healthier lifestyle may include far infrared sauna in their daily, weekly, or monthly health regime

Disadvantages of the Far Infrared Sauna

There are not many disadvantages with the infrared sauna unless you are likely to miss the feel of the traditional wet sauna.The traditional wet sauna with steam can add atmosphere to the sauna experience.

The dry heat of the infrared sauna is a vastly different experience and can feel a bit strange initially if you have been used to steam saunas. Pouring water over heated rocks can certainly add to the atmosphere of the steam sauna.

It is interesting to note the heat in traditional steam sauna can fluctuate and seem harsh as the steam can raise the temperature significantly. That is why many people find the dry infrared sauna is more comfortable and a more controlled environment especially for those of you who are allergic or sensitive to too much heat.

The ease of use of the far infrared saunas also makes it is very user friendly and it can be easier to find a space inside your house, with you being able to just plug it in and turn it on.

Far Infrared Sauna Conclusions

When you look at infrared sauna benefits and disadvantages, the benefits far out way the disadvantages

All saunas have the capability to unlock your door to a healthier life. Just remember to drink a reasonable amount of water to eliminate more toxins and avoid dehydration during the session, and get out of the sauna when you feel you have had enough.

Check out our Top Pics for the Best Home Infrared Saunas

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