What is the sequence of the sauna?

Author: Mr. Rodolfo Stoltenberg PhD  |  Last update: Monday, September 8, 2025

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.

What is the routine for sauna?

  • Start with a Warm-Up (5-10 minutes) - Hot Shower: Begin with a warm shower to relax your muscles and prepare your body for the sauna or steam room.
  • Sauna (10-15 minutes) - Spend time in the sauna to promote sweating and detoxification.
  • Cool Down (1-3 minutes)

What is the sequence of sauna and ice bath?

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.

In what order should I use spa facilities?

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.

What is the best order for a hot tub and sauna?

Recommended Order
  • Hydrotherapy Spa 1.
  • Hydrotherapy Spa 2.
  • Steam Room.
  • Sauna.
  • Hydrotherapy Spa 3.
  • Heated Magnesium Plunge Pool.
  • The reason we recommend you use the facilities in this order is to slowly increase your body temperature, then slowly drop it back down again.

Sweat It Out: Sauna After Workout for Health and Weight Loss

Should you sauna or steam first?

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.

What is the best sequence for a sauna?

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.

What is the best order for sauna and cold plunge?

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.

Should I spa or sauna first?

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.

How to use the sauna correctly?

The right procedure for using a sauna:
  1. Before the sauna: shower and dry, because dry skin sweats faster than moist.
  2. First sauna session: stay in the sauna for about 8 to 10 minutes. ...
  3. In the sauna: Underlay towel so that your body does not come into contact with the wood. ...
  4. Always take care of your well-being!

What not to do after a sauna?

After the end of the sauna session, you should not clean yourself with shower gel or soap, just apply some lotion.

Should you shower or sauna first?

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.

What goes first sauna or ice?

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.

What is the best spa sequence?

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.

What is the best sauna order?

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.

What is the best protocol for sauna?

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.

Can I take my phone in the sauna?

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.

What is the best order for sauna cold plunge?

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.

How can I maximize my sauna results?

How to get the most out of your sauna:
  1. Shower before and after using your sauna.
  2. Maximize skin exposure to heat.
  3. Maintain a regular schedule and routine.
  4. Exfoliate and boost circulation to the skin.
  5. Stay hydrated.
  6. Stretch out or lay down.

How long to stay in the sauna for detox?

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.

Should you shower after a sauna?

Cold showers after sauna sessions enhance blood circulation, reduce muscle soreness, and support muscle recovery by alternating between hot and cold temperatures.

What is the best order to steam a sauna?

Combining Steam Rooms and Saunas
  • Start with a sauna: Begin with a dry heat session to help your body adapt.
  • Take a break: Give yourself at least 5–10 minutes to cool down. ...
  • Hop into the steam room: Enjoy 5–10 minutes in the moist heat.

What is sauna etiquette?

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.

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