Health, wellness, and safety are the primary driving forces behind the desire to undergo infrared sauna therapy. The answer to how often you should use an infrared sauna is multifaceted. In this article, we will explore the unique nature of the relationship between infrared wavelengths and your physiology to help determine the frequency of usage that is best for you.
You have probably heard that people in Scandinavia go to the sauna daily. However, you should be aware that they do it from an early age, and their bodies have become accustomed to a particular regime.
As you can conclude, how often you can use the sauna will depend on a few crucial factors. They include your health condition, age, tolerance to high temperatures and humidity, as well as the type of sauna you use. Let’s see.
A single sauna session is relaxing and enjoyable – but only regular sauna sessions cause a positive effect: the immune system gets stronger, the metabolism gets activated, and the cardiovascular system is trained. To achieve these effects, you have to take a sauna bath at least once a week. When you are healthy and feel fit, it is no problem to take more than one sauna bath a week. In this case, however, it is recommended to reduce the number of sessions you do during a sauna visit, in order not to overstress the body. Check out our range of Portable Sauna Melbourne to help with your problem.
If you got physical impairments (e.g. cardiovascular problems, acute diseases), you should not go to the sauna. If you wish to get more information about when you should not go to the sauna you can find them here.
What is a sauna?
A sauna is typically a room heated to between 70° to 100° Celsius or 158° to 212° Fahrenheit.
Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 per cent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.
Sauna use can raise the skin temperature to roughly 40° Celsius or 104° Fahrenheit.
As the skin temperature rises, heavy sweating also occurs. The heart rate rises as the body attempt to keep cool. It is not uncommon to lose about a pint of sweat while spending a short time in a sauna.
Types of saunas
There are several types of sauna, based on how the room is heated.
Wood is used to heat the sauna room and sauna rocks. Wood-burning saunas are usually low in humidity and high in temperature.
Similar to wood-burning saunas, electrically-heated saunas have high temperatures and low humidity. An electrical heater, attached to the floor, heats the sauna room.
Far-infrared saunas (FIRS) are different from wood-burning and electrically-heated saunas. Special lamps use light waves to heat a person’s body, not the entire room. Temperatures are typically lower than other saunas, but the person sweats in a similar way. Usually, infrared saunas are about 60° Celsius.
These are different from saunas. Instead of dry heat, a steam room involves high humidity and moist heat.
Getting Started: Build A Threshold Of Endurance For The Heat
Introducing any new activity or substance into the body should be done in steady increments. To maximize the long term and long-lasting health benefits of the infrared sauna, the sessions should be both shorter and spread apart in the beginning as the body acclimatizes to the heat and the rays of the infrared spectrum. (This is particularly true if you are inexperienced with heat therapy).
Infrared sauna wavelengths penetrate deeply into your body’s tissues and have a profound impact on the cellular structure of the body, making it among the most powerful forms of heat therapy available today. In order to maximize the benefits of this therapy, it is important to allow the body time to adapt.
Infrared sauna therapy is distinctive among heat therapy because it uses the invisible rays of the light spectrum to penetrate deeply into and beyond the epidermis to heat the body from the inside out. This means that the external temperature of the sauna will not be as high as a traditional dry sauna. The lower temperature can be deceiving. However, the infrared light will penetrate the soft tissue of the body to induce copious sweating despite the lower external temperature. Looking for Sauna Melbourne? Look no further, Portable Sauna has you covered.
Be aware, the rates of perspiration are much higher with an infrared sauna than with steam baths or the traditional dry sauna. Allow yourself time to adjust to the heat generated through light and how your body reacts.
Ultimately, you are the sovereign authority on your health, and if you need to take a break from the therapy, listen to your body.
After three weeks of using your infrared sauna every other day, you will be able to adjust the frequency of use to your needs easily. More frequent use of the sauna after the initial introductory period will be important to capitalize on the body’s response to the wavelengths. Similar to any exercise program or medical treatment; ritualized routine and commitment will augment the benefits reaped from your sauna.
Tip: Allow one day of rest between each infrared sauna session for the first three weeks.
Regular Routine Use Of Your Sauna: A Daily Practice
Tip: After the initial three-week adaptation period, you will be ready for daily infrared sauna use.
(Provided this is supported by increased hydration and electrolyte replenishment support.) Consistency is a key ingredient to maximize the health benefits reaped from your infrared sauna therapy. Once the body is adapted to the infrared heat, the frequency of sessions can be increased while the periods of rest between sessions can be decreased.
Gratefully, time spent in your infrared sauna will be both pleasurable and relaxing, thus developing a committed routine is effortless. While there is a multitude of effective health benefits, using your infrared sauna is also satisfying and fun.
After your introductory three week period, you may want to set a goal to make time every day for your infrared sauna session simply because you will feel so good both during and after your session. Ideally, if hydration is optimal, you can safely enter your infrared sauna at least once a day for 30-60 minutes per session.
A Day Of Rest: Adaptation And Absorption
Tip: It is advisable to take one day of rest every seven to ten days to incorporate the changes inside the body fully.
As the frequency of infrared sauna sessions increases, it is still important to take a day of rest to incorporate the transformation occurring inside the body fully. The physiological network of the body is miraculous as it perpetually seeks equilibrium. Even if you do not feel that you need to take time off from your infrared sauna, it is advisable to rest the body from heavy perspiration every seven to ten days. By giving your body a day of rest, the transformative effects can be fully assimilated into the body’s network.
Preparation Through Hydration
Preparing the body for the transformational experience of an infrared sauna begins with proper hydration. Detoxification protocols, including infrared sauna sessions that require profuse sweating on behalf of the individual, demands legitimate hydration both before and after the sauna.
Ideally, hydration should begin several days before taking an infrared sauna. Most people do not drink enough water today in general, if you decide to undergo even a single infrared sauna session, then consuming healthful water in high quantity is paramount.
At least three quarts of water a day should be consumed by someone engaged in regular sauna use. The infrared wavelengths, including near, mid and far all penetrate deeply into the initial epidermis of the skin causing the body’s temperature to rise from the inside out. While this method of heat therapy is far more effective in its detoxification protocol, it also tends to cause dehydration easily if the individual is not properly hydrated before the session (5).
It is important to drink the best possible water; tap water with a filter is acceptable. Water that has been purified through osmosis is not adequate to hydrate the body. Bottled spring water, mineral water, or tap water with a filter will hydrate the body adequately in preparation for your sauna session. Also Portable Sauna Melbourne page which has everything Portable Sauna related that you might need
After each sauna session, be mindful of refuelling with electrolytes or mineral water, regardless of the amount of sweat produced during the session. It is through copious sweating that many of the health benefits of the infrared sauna are achieved, because of this fact, it is necessary to hydrate the body before undergoing a sauna session.
Safe To Use Twice A Day
Sauna’s state-of-the-art technology may be the most effective and safest infrared sauna available today. It boasts low EMF emission (electromagnetic radiation), which allows for you to safely enjoy the health benefits of the infrared sauna without any of the negative side effects, thereby giving you the freedom to enjoy your sauna twice a day without causing any harmful side effects.
Improved circulation through hyper-oxygenation of the blood relieves pain and discomfort in the body. Increasing the frequency of sessions in your infrared sauna to twice a day may relieve painful symptoms from a variety of diseases and give you freedom from discomfort to enjoy your life.
If you choose to take more than one sauna a day, it is recommended that you decrease the time spent in the sauna to 15 minutes per session. As the body acclimatizes to the infrared heat, you will be able to increase the time you spend in the sauna to 50 minutes per session.
How long should I stay in a sauna?
If you’ve never used a sauna before, sources like the American College of Sports Medicine, the American Sauna Society, and expert sauna bathers generally agree: You should start small.
- For beginners. Don’t use a sauna for more than 5 to 10 minutes at a time.
- After exercising, wait at least 10 minutes before entering the sauna after exercise.
- At maximum. Don’t use the sauna more than about 15 minutes at a time.
While some experienced sauna users, especially in Finland, may turn the sauna into a longer social event, don’t overdo it. The longer you stay in the sauna, the more you risk dehydration, so a general rule is to cap your time to 15 to 20 minutes.
The Finnish, who the word “sauna” comes from, may have an even simpler suggestion since the sauna is meant for relaxing, not ticking off minutes: Leave the sauna once you feel hot enough.
Keep reading to find out why those few minutes in the sauna and frequent use might be good for you.
Benefits of using a sauna
While saunas are wildly popular for relaxation and for socializing, using a sauna at the end of your workout — or your workday — can be beneficial for your health.
- It improved heart function. A review suggests that frequent sauna use has been linked to improved heart function in people with heart failure.
- Lowered risk of stroke. A long-ranging study with more than 1,600 Finnish men and women over the course of several years, found that frequent sauna bathing, as much as four to seven times per week, was connected to a reduced risk of stroke.
- Reduced risk of dementia. A similar study of 2,315 Finnish men found a connection between how often participants used saunas and a lowered risk of dementia and Alzheimer’s disease.
- Reduced inflammation and muscle soreness. Other small studies concluded that people’s use of far-infrared sauna could help reduce muscle soreness after a workout and found that how frequently you use saunas may help reduce systemic inflammation. Infrared sauna use varied from two to five times a week.
How often to use the traditional sauna?
Using the sauna is beneficial, enjoyable, and relaxing for your body. However, you can expect the full positive effects only if your sessions are regular.
To achieve benefits such as boosting immunity, the activation of your metabolism, and a healthier cardiovascular system, you need to sit in the sauna at least once a week. There is no strict limitation regarding the number of sessions during the week, but you should find the balance to avoid overstressing your body.
Most of the people using the sauna regularly find that sessions lasting 30 to 45 minutes are perfect for their health if they repeat them from three to four times a week. That way, you will get the best positive impact on your body.
Keep in mind that you won’t get the desired effects if you miss visiting the sauna at least once a week. Most specialists recommend one 20-minute sauna session one to three times a week for maximum benefits without any damage to your health.
Also, you may adjust the number of sessions during one visit, depending on your health and physical fitness. For example, if you sit in the sauna once a week, you will need up to three sessions with a pause between them.
Two sessions are enough if you use the sauna two times a week. In the end, if you go to the sauna daily, you shouldn’t take more than one session at once.
Keep in mind that excessive sessions may cause the opposite effect and weaken your body. Also, it is essential to take a cold shower or to go to the fresh air between the two sessions because your body needs to cool down.
Ideally, you should relax and rehydrate as well as avoid alcohol, hard work, or strenuous workout after the sauna. It is crucial to complete the process of elimination of toxins and pollutants through your skin.
How often to use the infrared sauna?
Even though the temperature in the infrared sauna is lower than in the traditional one, you will probably sweat more because infrared light penetrates deeply into the soft tissue of your body. Therefore, you will need time to adjust to this type of heat.
Once you start using this sauna, you need to make at least 24 hours break between two sessions. Plus, they should be shorter in the very beginning to maximize the long-lasting health benefits.
After approximately three weeks of using it every other day, you can increase the frequency of sitting inside.
After that initial period, you should use the infrared sauna more frequent to capitalize on the response of your body to the specific wavelengths. That is the only way to adapt and accustom your body adequately to the increased heat. Check out Portable Sauna Melbourne specialists in providing solutions to your problem.
Now, you are ready for daily use. Keep in mind that the key is to be consistent. You won’t feel any negative impacts if you use the infrared sauna sporadically but be prepared that you will miss the full benefits it can provide either.
If you take care to keep the hydration on the required level, you can safely enter this sauna once a day for 30 to 60 minutes per session. However, it is better to take a day of rest once in seven to ten days. That way, you will allow the full transformation inside of your body, including rehydration and re-mineralization.
Over time, you can start using the infrared sauna twice a day, especially if you suffer from chronic diseases. It will cause hyper-oxygenation of the blood and consequently improve circulation, which alleviates the symptoms of the disease and relieves pain.
However, once you begin using the sauna twice a day, you should decrease the time of sitting inside to 15 minutes per session. After the acclimatization, which will depend on your body and health condition, you can increase that time up to 45 minutes per each session.
Physicians suggest using the infrared sauna early in the morning if you use it once a day. The best time for the second daily session is just before going to sleep.
One of the most important things to remember when using a sauna or a steam room is to take it slow. While saunas are generally considered safe and offer potential health benefits, it’s important to prevent dehydration. And remember, how you feel and how your body responds to the heat can be different each time.
Don’t try to use a sauna to induce weight loss, which will primarily be water loss. Make sure to drink water before and after using a sauna. If you’re worried, talk to your healthcare provider before visiting a sauna.
Speak to staff at the sauna’s location for tips, answers to any questions, and guidance on what to expect there. Consult your doctor before you use a sauna if you’re pregnant.
In the end, visiting a sauna should be a pleasant and rejuvenating experience. Remember to relax, take a deep breath, and enjoy.