The warm-up The first sauna session consists of heating up and cooling down. The warm-up phase should last 8 to 12 minutes, and the cool-down phase should last more like 12 to 20 minutes. Beginners start with shorter heating periods, but not with lower temperatures or the lowest bench.
Engaging in a 3-minute ice bath shortly after a workout can immediately help to reduce inflammation and soreness. Following this with a period of rest or gentle activity and then concluding with a 10-15 minute sauna session allows the body to experience the full spectrum of recovery benefits.
Choose the right procedure for perfect relaxation!
Use the services in the following order: First, use the pool, then the whirlpool, then the saunas, and finally enjoy a massage.
The answer largely depends on your personal preference and wellness goals. Some experts suggest starting with the sauna to induce a deep sweat and kickstart the detoxification process. Following this with a steam room session can then help to hydrate the skin and relax the muscles.
The warm-up phase should last 8 to 12 minutes, and the cool-down phase should last more like 12 to 20 minutes. Beginners start with shorter heating periods, but not with lower temperatures or the lowest bench. A short, powerful stimulus is better processed by the body than a longer, moderate stimulus.
It is recommended to first sauna then ice bath and not the other way around, as sauna sessions increase the blood flow and heart rate and make our muscles relax, which cold plunges slows down the heart rate and makes our blood vessels contract.
Start with the sauna
This can help warm up your muscles and improve blood flow – which can improve your swimming performance and make soaking in the spa more effective.
After the end of the sauna session, you should not clean yourself with shower gel or soap, just apply some lotion.
People use their saunas for many different reasons. If you want to increase perspiration to encourage weight loss and removal of toxins you should shower before an infrared sauna (a hot shower) as this can help to up your perspiration levels. However, we do recommend that you should shower after an infrared sauna too.
Detoxification: Use the sauna to induce sweating and support detoxification, followed by an ice bath to enhance circulation. Mental Resilience: If building mental toughness and stress resilience is your goal, the contrasting sensations of heat and cold can be beneficial.
Think about the order of your services (and when you want to eat). Give yourself an hour or two to digest before any bodywork, or eat lightly before a massage. Schedule massages before facials, or else all the products that have been applied to your skin may come off on the face cradle.
While there's no hard and fast rule for which is best to use first, some people prefer to start with the sauna and end with the steam room. Before you enter the sauna, drink one to two glasses of water and rinse off in a shower. Warm yourself in a dry sauna for up to 10 minutes without adding humidity.
Try to stay in the sauna anywhere from 5 to 20 minutes per session and repeat the use of the sauna from 2 to 3x per week, or as often as 7x per week. More often does appear to be better with respect to cardiovascular health.
The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.
In conclusion, while the debate between whether to take a cold plunge or sauna first continues, the general consensus leans towards starting with the sauna and then moving on to the cold plunge.
Knowing how long to sit in sauna for benefits is crucial to ensuring safe and effective results. While the optimal duration may vary depending on individual factors and sauna types, a general guideline of 15-30 minutes per session, 2-4 times per week, is a good starting point.
Cold showers after sauna sessions enhance blood circulation, reduce muscle soreness, and support muscle recovery by alternating between hot and cold temperatures.
Shower Before You Enter
Not only is this hygienic—rinsing off sweat, body oils, and any cosmetics—it also preconditions your body for the heat. Don't: Use heavy soaps or fragrances before entering. The hot air intensifies smells, and you don't want to overwhelm your fellow sauna-goers with a potent scent.