For a sauna bath allow for at least 2 hours of time and minimal clothing: 1 towel and 1 sheet.
Rules of proper sauna use:
It is the responsibility of the visitor to the relaxation centre to follow the directions of the operator.
1. Cleansing and Preparation
Do not go into the sauna hungry or with a full stomach. To enjoy the sauna uninterrupted, use the restroom first.
Take a shower before taking a sauna. Dry yourself off well, as dry skin perspires faster.
Wash with soap in a warm shower to thoroughly cleanse your skin and allow for better perspiration. This should be followed by a foot bath at 38-40°C for 2-4 min.
A warm foot bath before a sauna promotes sweating.
2. In the Sauna
Visitors can set an hourglass when entering the sauna.
Breathe slowly through the nose, but not deeply. Do not talk or move around unnecessarily; allow your body rest in the sauna.
When inhaling, breathe through the nose, shallowly at first, then deepen the breaths. Close your eyes off and on or keep them closed.
The sauna session should be short, but the effects are powerfull, causing your body to sweat either on the top or lower bench.
When acclimating to he heat, some prefer to lie down while others prefer to sit. In any case the session should last no more than 15 minutes. Listen to your body while enjoying the sauna´s benefits.
For children, however, due to their small body weight and rapid acclimation to heat, it is advisible to limit the time spent in the sauna to about 5 minutes.
After lying down, you will feel a pleasant even warmth, because the whole body is at the same temperature and surface temperature differences are more quickly and evenly distributed. There is no need to get up abruptly. Before standing up, start your limbs first, or if you are lying down, sit up and just before standing, massage your body. Move as little as possible and relax quietly. Too much talking leads to a direct flow of air into the lungs and a more of a rapid rise of the body's core heat.
Bringing your body into a sitting position in the final two minutes of your session allows the circulation of blood to acclimate, preventing blood suddenly rushing to your legs.
After a perfect hot sauna is a perfect cool down. However, beforehand, it is necessary to first flush the sweat from the body. In reference to high blood pressure, you should avoid immersing yourself in a pool of cold water. If cooling off in the shower is not enough, a cooling pool is available to enhance your sauna experience. It is important to cool the back of your head.
Cooling your feet creates a sensation of warmth all the way up to your head. Repeated use of cold water strenghtens your blood vessels and increases your body's resistance. Some of the more resilient people in the pool also do squats, while others prefer to leave immediately after cooling off.
After cooling off in the pool, take a shower.
Take a moment to relax before entering the sauna again. You can use the pleasant environment of the relaxation room (tepidarium).
We recommend doing this whole cycle three times.
After the sauna, it is necessary to rest on a chair lounger.
It is very important to replenish fluids during sauna sessions. Pure water, mineral water, juice, etc. are suitable... Breathe slowly through the nose, but not deeply. Do not talk or move around too much, allow your body rest in the sauna.
During the actual sauna bath, the visitor is essentially naked (for hygienic and physiological reasons).
Care must be taken to maintain the hygiene of the environment in the sweat-room - saunas and in the rest room, use your own towel and sheet as a matter of principle.
Please go barefoot or wear clean bathing flip-flops on the premises of the relaxation centre. Flip-flops should be left outside the sauna.
The sauna well prepares you for massage.
After the sauna, rinse yourself. This helps to balance the pH on your skin. You can use body lotion on dry skin. Allow plenty of time to cool down before getting dressed, otherwise you will continue to perspire.
After taking a sauna, it is advisible to sleep rather than engage in any physical activity.
Effects of a Sauna Bath
In a sauna bath, the body is alternately affected by heat and cold fluctuations. This triggers multifaceted reactions in the body. The strong effect of the heat in the sauna area stimulates the dilation of blood vessels in the skin and strong perspiration. Although the rapid evaporation of sweat cools the skin, there is a 1°C increase of internal body temperature and a 10°C increase in skin temperature.
This promotes the formation of defences against infections. The heat of the sauna has a beneficial effect on sauna users, relaxing the psyche and muscles. Although the heart beats a little faster, the expansion of the numerous blood vessels in the skin relieves its strain. Higher blood pressure is therefore normalised. There is therefore no need to worry about excessive strain on the heart.
During the cooling phase, cold water and fresh air work together to bring the body´s increased temperature down to its starting point. A warm foot baths helps the skin´s blood vessels function correctly. As a result, sauna users avoid getting colds. In addition to providing a sense of refreshment, cooling down activates key autonomic nervous system impulses in the hormone-producing organs, such as those pertaining to immunity and metabolism.
A sauna bath is a natural means of body care. Heavy sweating and repeated showering lead to a thorough cleansing of the skin. The heat of the sauna stimulates the formation of new skin cells.
Two to three sauna sessions a day are recommended, so that the total sauna time does not exceed more than 30-45 min.
Sauna bathing increases the mucus supply to the bronchial tubes and moistens the airways. One or two sauna baths a week make sense to strengthen the immune system. However, caution should be exercised in the case of conditions such as heart failure, coronary heart disease, high blood pressure and acute inflammation (e.g. acute rheumatic attacks) or infections.
The sauna is intended for healthy individuals and each visitor uses the sauna at their own risk.
Persons with symptoms of acute illness (fever, cough, cold, diarrhoea, etc.) or persons with communicable upper respiratory tract infections are not allowed to use the sauna. The same applies to persons suffering from diseases manifested by skin rashes and open or festering wounds. Furthermore, persons who are bacillary carriers of intestinal diseases and family members whose family members are suffering from an infectious disease are not allowed entry.
Patients suffering from illnesses other than those mentioned herein shall take the sauna at their own risk, even if they have sought medical advice.
Relaxation and recovery, building resilience immunity, body care, sauna pleasure and socializing are among the most important motives for your visit to the sauna bath. Some visitors also associate the goal of healing and pain relief with sauna bathing. Suitability in this case must be assessed by an your physician. In cases of acute sickness characterized be fever, inflammation, and serious organ damage sauna bathing is prohibited.
Many diseases of the heart and circulatory system, respiratory tract, musculoskeletal system and skin are admitted into the sauna bath.
Of particular importance is the strengthening of defences. In some cases, sauna bathing can even promote healing.
However, it is always important that the sauna session is done correctly and without going beyond what is necessary.
However, nobody is aware of the following:
1. the swimsuit is made of 100% synthetic material, which means that at temperatures above 50° C, harmful substances are released into the environment! We are therefore sitting on a deadly time bomb!
2. each sauna user should sit on a towel, not in swimsuit in order to avoid any damp areas.
3. the swimsuit is made for summer temperatures up to 40° C.
Following the right protocol when using a sauna has profound significance that has been vaĺidated for centuries and strenghtened by recent advances in physiological, biochemical, and other facts.
Saunas are very relaxing, but at the same time physically demanding and should therefore be seen as a recreational workout.