THE sauna, real heat bath, East full of benefits for the body as well as for the mind. More than a moment of well-being, the sauna is a true tradition in the Nordic countries.
In general, it is It is recommended to do 2 to 3 sauna sessions per week. to enjoy its benefits. But of course, there is not really an ideal frequency, it's mostly okay depend on you !
So if you don't know exactly how many times a week you should go to the sauna, this article is made for you. And as a bonus, we explain to you How to do a sauna session properly !
Going to the sauna several times a week does you good
It is well known, the sauna allows you to relax both physically and mentally. But on top of that, he's also going to stimulate your blood circulation as well as your immune system.
It's a healthy and beneficial practice for your health. Why? Well, because during a sauna session, your cardiac output increases, as during moderate physical activity !
For enjoy all the benefits of sauna, it is recommended to do between 2 and 3 sessions per week. But of course it depends on each person. Not everyone reacts to heat in the same way.
Moreover, If you are not used to the sauna, it's like everything, you have to start slowly. Initially, one session per week is sufficient.
And when you start feeling good, you can increase little by little. Go to 2 sessions per week, then when your body gets more used to it, go to 3 sessions and so on.
You can even make a sauna every day if you can stand the heat and are used to it.. On the other hand, you must remember to hydrate yourself well, because yes you lose a lot of water.
A study conducted in Finland and published in 2015 has also demonstrated that the more sauna sessions you do (traditional) per week, the more you take care of your overall health.
This research conducted on men aged 42 to 60 over a period of 21 years in particular watch that the sauna allows :
- To be in better health
- Of live longer
- Of reduce cardiovascular mortality
THE Main results of this published study in an American medical journal are as follows:
- THE risk of heart attack is 22% lower for the people who were going to sauna 2 or 3 times a week.
- This same risk was 63% lower among those who went there between 4 and 7 times a week.
This research also demonstrates that going to the sauna 2 to 3 times a week would reduce the risk of death by 24%. Risk that can even be reduced to 40% between 4 and 7 sauna sessions per week.
THE Time spent in the sauna also has a positive impact on your health. This same study demonstrated that:
- The people who remained in the sauna between 11 and 19 minutes had a lower risk of death from heart attack 7% than those who remained there less than 11 minutes.
- This same risk of death by heart attack even became 52% weaker for the people who stayed in the sauna for more than 19 minutes.
Of course further studies need to be conducted to confirm the results. But it would seem that going to the sauna regularly is a habit that helps you be healthier.
And this, whatever type of sauna. Because yes, besides the traditional sauna that works with steam, there are some 2 others : THE Japanese sauna and the infrared sauna.
Besides, What about the frequency of sessions for these 2 types of sauna? ? Should we go there? more often ? Less often ? We'll answer it right away!
Japanese sauna, how many times a week?
First of all, the Japanese sauna is a sauna type who uses the long infrared. So there is no steam as for a traditional sauna.
Moreover, It is not a large cabin like other saunas, but of a dome. A little like individual UV cabins.
With the Japanese sauna, the warming is mainly felt in muscle tissues. And this, in particular thanks to long infrared rays which allow you to keep a temperature which is generally between 37 and 80°.
During a Japanese sauna session, you start first on your stomach for about 15 minutes. Then you finish on your back for 15 minutes as well.
As for the number of sessions per week, It is as for the traditional sauna. Several Japanese sauna sessions per week will make you feel better while taking care of your health.
Infrared sauna, how many times a week?
The infrared sauna is it too is different from the traditional sauna. On the other hand, just like the Japanese sauna, it works with infrared lamps.
You are in a large cabin that will heat up quickly thanks to infrared. There temperature rises faster and the heat is a little drier than steam saunas.
So it is a good alternative if you have trouble with humid heat of a hammam or of a traditional sauna.
As for the number of sessions per week, there frequency is the same as if you were going to a steam sauna ! Several sessions per week will help you enjoy the benefits of the sauna.
In the end, whether it is a traditional sauna, A Japanese sauna or one infrared sauna, there is no no difference in frequency !
Start with 1 session per week, Then increase gradually as you feel more and more comfortable. And that, whatever the time of day!
What is the best time of day to have a sauna?
According to a Japanese study from Chiba University in Kashiwa, Japan, it seems that making a sauna session in the morning would be more interesting than in the evening.
THE results of this study have shown that the people going to the sauna in the morning :
- Had a lower resting pulse that the people who had a sauna later in the day.
- Had a better ability to concentrate than these same people.
- Were more relaxed during the day than these same people.
So it would seem that a Morning sauna would be more beneficial than a later sauna. However, It depends on everyone of course.
You do not have not necessarily access to a sauna in the morning or yours schedule may not allow it.
The best is to try the sauna at different times of the day (if you can) and continue with the one that suits you best.
And for the record, in Finland there is a little tradition : Finnish men and women mainly go to sauna on Wednesdays and Saturdays.
So, if you really want to be part of the sauna purists, do like them. But be careful, doing a A real sauna session is also an art !
How to have a sauna session properly?
For a good sauna session, the first thing to do is to take a hot shower just before. Why? For warm up your body before the sauna and therefore sweat faster.
After your shower, dry yourself well.. Why? Because a Damp skin tends to sweat less quickly than very dry skin..
Also think about drink water before entering the sauna. Because yes, you sweat, so you lose water !
The ideal is to go to the nude sauna, with a towel to cover you. Also place a towel between you and the sauna wood.
The more you will be sitting high in the sauna, the more the heat will be felt. So, if these are your first times in the sauna, prefer instead the lowest places.
For each sauna session, count approximately 2 to 3 passes. Because yes, for a real sauna session, you have to go there several times !
Between each passage in the sauna you must allow between 20 and 30 minutes maximum. During these few minutes, take a cold shower.
This cold shower will in particular cool your skin. But she also goes promote your blood circulation following the dilation of your blood vessels by the heat of the sauna.
Get started by the ankles, THE legs, Then go up slowly. During every cold shower, you don't have no need to soap yourself. You will do this at the very end of your session.
Once your shower finished, dry yourself And go back to the sauna. And when you have finished your session, especially think about hydrate yourself well. And don't hesitate to rest a little. THE sauna tends to make you a little tired.
When to get out of the sauna?
You must Get out of the sauna as soon as you feel the sweat flowing.. And above all when you feel like you're starting to get too hot.
After that, there's no point in staying inside anymore. of the sauna, because your body will no longer cool down through your sweat.
THE time when you should get out of the sauna also goes a lot depending on your habit of doing sauna sessions. In general, you will to go out :
- After 5 or 10 minutes if these are the first times
- After 15 minutes maximum if you are a little used to it
- After 20 minutes maximum if you start to get used to it.
- After 30 minutes maximum if you have been doing it for a long time
But you must stay at least 8 minutes. For what ? Because below of these 8 minutes, your vessels will not be dilated enough For enjoy the stimulation of the cold shower.
The first few times you go to the sauna, you won't stay very long. But the more you get used to it, the more you can gradually increase it. !
How long does a sauna last?
For a real sauna session, you must plan between 1h30 and 2 hours. But if you go there several times a week, you are not no need to do such a long session.
For example, if you are going to make a sauna 3 times a week, 1 or 2 passes at each session are sufficient. So count between 30 and 50 minutes in total.
In fact, you will adjust your number of passes accordingly of your sauna frequency in the week :
- If you go there 1 time per week, count 3 passages SO a session of approximately 1h30
- If you go there 2 or 3 times a week, count between 1 and 2 passages, SO approximately 50 minutes per session
- If you go there more than 4 times a week, Just 1 pass is enough, SO approximately 40 minutes per session
Conclusion
The sauna is full of benefits for your body, as well as for your mind.. But you still have to do Beware of some contraindications that exist!
For enjoy all the health benefits of the sauna, the ideal is to achieve at least 2 or 3 sessions per week.
For this, you must respect the steps of a good session :
- Hot shower before entering the sauna
- 2 or 3 passages not exceeding 30 minutes
- Cold showers between each passage
- Hydrate yourself before and after
- Etc.
But above all, take it easy and listen to your body ! There are days when you feel you can stay a long time and others less long. So do depending on your feelings.
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