Home > Beautiful body > How to go to the sauna correctly
Sauna is a holiday for soul and body. Anyone who has at least once experienced this state of complete happiness and lightness, that feeling of external and internal purity that only a visit to a sauna or Russian steam room gives, will strive to find every opportunity to turn a visit to the sauna into a weekly ritual.
In order for a visit to the sauna to be beneficial and not cause a loss of strength, you need to know how to go to the sauna correctly, how to alternate between entering the steam room and rest, as well as the duration of both.
My “experience” in visiting the sauna is 16 years, so I can give useful advice on how to choose the right “equipment” for the sauna, how to steam properly and relax comfortably between visits to the steam room, what it is advisable to take with you from cosmetics and home remedies.
The most important thing when visiting a sauna is not to overheat your head and dry out your hair, not to get thermal burns and not to slip on a wet and slippery floor.
To prevent this from happening, choose the right cap and slippers for the sauna, and when using aromatic oil solutions, spray this solution on benches and walls, and not on stones or coals, in a small amount, “fan”, to avoid thermal burns from the steam.
The benefits of steaming in a sauna for the body
For people in good health, a Russian bathhouse with a broom is recommended without fail. It helps strengthen blood vessels, joints and ligaments, improve immunity and relieve fatigue.
By following the rules and recommendations for visiting a steam room, people are less likely to suffer from colds and viral diseases, recover faster from injuries and tolerate stressful situations more easily.
A broom is the main attribute for carrying out procedures. It has a healing aroma, effectively affects the skin, improves blood circulation and cleanses pores of impurities.
The health benefits of bath procedures are as follows:
- Maintaining optimal temperature conditions up to 75 degrees with humidity from 40 to 60%. This promotes rapid relaxation and general detoxification of the body, strengthening bone tissue, improving blood circulation and lymph flow.
- Regular beneficial effects of steam can replace full-fledged fitness classes. So, 60 minutes of staying in a Russian bath is equal to 2 hours of exercise on exercise bikes.
- The bath helps stabilize blood pressure, improve the movement of blood and lymph, and normalize the functioning of the excretory system. In addition, the steam room allows you to get rid of constant headaches, improve the functioning of the respiratory system, strengthen joints and relieve pain syndromes in muscle tissue.
Where to go to steam and wash: types of baths
- Russian bath. As major experts in this field say, the Russian bath is considered the most beneficial for the body due to the average temperature and high humidity in the steam room. A typical Russian bathhouse is built entirely of wood and consists of two rooms: a steam room with a stove and a dressing room. Various infusions brewed from medicinal herbs are poured onto the hot stones. To enhance the healing effect of the Russian bath, brooms made from certain types of wood and various forms of massage are used.
- The Roman bath is the place most suitable for pleasure and communication. No wonder it consists of three main rooms, where each has its own purpose and temperature. In our understanding, you won’t be able to take a steam bath in such a bathhouse.
- According to the Turks themselves, you can take a proper steam bath in a Turkish bath called “hamam”. A standard Turkish bath has several rooms, the temperature in which increases by an average of 5 °C in each room. This sauna is distinguished by its low temperature, starting from 35 °C.
- The Irish bathhouse is a kind of hybrid of Russian and Roman bathhouses. From the Russian bath she got steam and humidity, and from the Roman bath she got the fact that steam enters the steam room from cracks in the floor. It is not difficult to steam in such a bath, since the main difference between the Irish bath and its prototypes is the very low temperature, about 55 °C.
- A Japanese bathhouse cannot even be called a bathhouse, or it can be, but with great stretch. In a typical Japanese bath there are no steam rooms, dressing rooms or pools with cool water, but there is a barrel of salt water (almost boiling water), in which the Japanese warm themselves and massage themselves with brushes. There is also a group version of this procedure, where several people warm up at once. Warm up - please, but it is simply impossible to steam in such a bathhouse.
- Sauna - more precisely, a Finnish bath. Thanks to the love of many for extreme temperatures, it has taken root in our country. Most sauna adherents say that you can only steam properly in it, bringing a broom into the procedure and watering the stove with herbal infusions. Although the main difference between a sauna and a Russian bath is the lack of humidity in the steam room. A traditional sauna consists of three rooms: a steam room, a room with a pool and a relaxation room.
And a little about brooms
Many sauna regulars cannot imagine visiting it without vigorously whipping with a broom. This is a traditional Russian procedure that has been carried out in a bathhouse since ancient times. However, a Russian bath differs from a sauna in that it has higher humidity and cooler air, so steaming in it with a broom is quite pleasant. But not everyone can withstand treatment with a good broom in a dry and hot Finnish sauna. Therefore, a high-quality broom can be considered a desirable, but optional attribute.
Note that people most often take self-made brooms with them to the sauna. The most famous version of a bath broom is birch, but more exotic ones can also be used. For example, a linden broom, which has an antipyretic effect, or a eucalyptus broom, the evaporation from which has a beneficial effect on the immune system and is effective for various pulmonary and colds.
Preparing for a visit to the bathhouse
Bath procedures are an art that requires careful preparation. To go to the steam room you should prepare:
- Terry towel or sheet.
- A hat or other headdress.
- Flip-flops or flip-flops with an anti-slip base.
- Changeable underwear.
- A woolen mitten or mitten.
- Personal hygiene products – soap, washcloth, shampoo, gel, pumice stone.
- Comb and brush for massage.
You should also choose bath brooms - for example, from birch or oak branches.
It is recommended to steam them 24 hours before visiting the bath in cold water, then wrap them in a damp cloth. This will preserve the unique aroma and elasticity of the ligaments. After entering the steam room, the brooms are thoroughly steamed on a heater. This will make them softer and more flavorful.
Equally important is preparing the body for the procedures. The last meal should be 60 minutes before visiting the bathhouse. You cannot be in the steam room on an empty stomach, under the influence of alcohol or drugs, or after surgery on internal organs.
Sauna menu
What to take from food to the sauna? Many of our fellow citizens associate visiting a sauna with a rich feast and alcoholic “relaxation,” but this is a serious and dangerous misconception. And if a rich table in the steam room is absolutely useless, then alcohol is simply a mockery of your health. Why?
The heat in the steam room greatly dilates blood vessels, so in order to maintain normal blood pressure, the heart must work more actively. By eating heavily, visitors to the sauna or bathhouse further increase the load on them. Judge for yourself whether it is useful.
The same school physics applies in the case of alcohol, which greatly dilates blood vessels even without the heat of the bath. Believe me, more than one alcohol lover has suffered vascular collapse in a sauna. Do not neglect the rule that alcohol is the last thing you take with you to the sauna.
Effects of steam on the body
The high air temperature in the sauna and steam bath increases sweating and opening of pores, ensuring the active removal of accumulated toxins and increasing immunity.
The main thing that a Russian steam room has that a Finnish sauna lacks is light and clean steam, which has a beneficial effect on the organs of the respiratory system. Steam penetrates deeply into tissues, nourishes and cleanses cells.
To prevent possible overheating of the body, increased sweating is accompanied by accelerated blood circulation and redness of the skin. Blood actively saturates cells with oxygen and nutrients, improving the condition of the epidermis and internal organs. At the same time, excess fluid is removed from the body through the sweat glands, which experience extreme stress.
For this reason, it is important to maintain a drinking regime during bath procedures. The main rule is to drink large amounts of healthy liquid in small sips.
Contrast baths are no less useful than thermal procedures, as they provide rapid closing of pores. Simultaneous heating of the body and short-term cooling promotes effective cleansing of the superficial and deep layers of the epidermis.
What a lady needs
Many ladies love the sauna very much precisely because, in addition to relaxing bath procedures, you can also take care of your own appearance, receiving a guaranteed effect. In this case, visiting the steam room becomes a regular, pleasant procedure, and you need to prepare for it thoroughly and in advance.
What should a woman take to the sauna? Eye shadows, powders, foundations - all of this clogs pores like cement mortar, which is easily and naturally removed in the sauna, so do not forget to take a set of masks with you. They need to be applied to steamed skin, and then the effect will be truly magical. Instead of factory-made ones, even the most expensive ones, it is better to use homemade masks made from natural ingredients or made according to folk recipes.
Very effective are such simple masks as crushed berries and crushed fruits, heavy cream or sour cream, ground coffee, cocoa, which perfectly cleanse and tone skin cells. It’s not difficult to make them, even if you didn’t plan a trip to the sauna in advance.
If you like aromatherapy, take with you infusions of medicinal herbs that are poured onto the stones. Pine needles, mint or lavender are good, they relieve stress like a hand. But thyme tincture causes drowsiness, so it is better not to use it if you plan to drive home.
If shapeless bath hats are purely aesthetically unpleasant to you, and you can’t imagine yourself in a felt “Budenovka”, replace the cap with a terry turban. Carefully assembled, it will create an oriental charm for you and, like a real woman, will allow you to show off your wardrobe even where it is not customary to dress in principle.
Step-by-step process of steaming in a sauna
In order for steaming in a bathhouse to give a noticeable effect, proper preparation for the first session is required. An important step is a relaxing shower to prepare the body for subsequent thermal procedures.
First you need to rinse your body (your head remains dry) with warm water, gradually increasing the temperature to 50 degrees.
Important! When taking a shower, it is not recommended to rub your body with a washcloth or massage brush, or use gel or soap, which can lead to skin irritation.
Before visiting the steam room, just dip the hat in cool water, wring it out and put it on your head. This will provide reliable protection against overheating throughout the entire session.
First visit to the steam room
At this stage, the body is gradually prepared for thermal stress. Warming up the body at a low temperature leads to dilation of blood vessels, opening of pores and increased sweating.
It is recommended to start steaming in the sauna on the lower tier of the shelf in a sitting or lying position. Breathing is smooth and deep without tension, accompanied by gradual redness of the skin and rapid heartbeat.
Then you can move to the shelves higher, relax and breathe with your diaphragm.
The duration of the first approach should not exceed 8–10 minutes.
1.5 minutes before leaving the steam room, you need to sit down to prepare your cardiovascular system for a standing position. After the first visit, it is recommended to take a cool shower, drink warm tea or herbal decoction.
Second and subsequent visits
Next, you can actively use brooms after pre-heating on hot bath stones. The second visit is best done with a partner who will help you perform an effective warming massage with a broom.
One steamer in the bath takes a lying position, the second performs patting and rubbing with a broom from the feet to the neck and shoulder girdle, and then in the opposite direction. After spot warming up, light blows follow, which should not cause discomfort or pain. The massage ends with a warm compress: the ligament is heated with steam and applied alternately to individual parts of the body for 3–5 seconds.
After completing the procedure, you need to slowly rise and stay for 2-3 minutes to stabilize blood pressure and heart rate, after which you can slowly leave the steam room.
Each steamer decides for himself how long to steam in the steam room, but the recommended duration of the session should be from 8 to 20 minutes, the number of visits - from 3 to 6. Before each visit, you need to take a break for a quarter of an hour.
What to do during breaks
Rest between visits to the steam room is no less important than bath procedures. Experienced steamers use it for contrast and cosmetic procedures.
After leaving the steam room, you can swim in a font or pool, wipe yourself with snow or douse yourself with cold water from a tub.
Beginners should be careful with contrasting procedures for hardening; the best option for them is a cool shower and dry rubbing.
After completing water procedures, it is recommended to replenish the water balance in the body with a cup of tea, herbal decoction, berry juice or still water.
Relaxation is the best time for cosmetic procedures. After the steam room, it is recommended to use cleansers based on salt, honey and coffee grounds.
No less popular are anti-cellulite wraps with creams and lotions to increase blood circulation in tissues and break down fat deposits. A good effect is achieved through the use of anti-aging masks prepared with your own hands from natural ingredients.
The duration of rest should be equal to the time spent in the steam room.
Completion
The number of visits is determined by the health and physical well-being of the steamer. If you experience unpleasant and painful sensations - dizziness, nausea, lethargy and drowsiness - you must immediately leave the steam room. In this case, the bath procedures are considered completed.
After the final session, it is recommended to cool down by sitting for a few minutes in a cool waiting room or relaxation room to normalize body temperature and heart rate. For seasoned bathhouse attendants, completion of the procedures is accompanied by a warm shower, rubbing, and a cup of tea or juice.
Compliance with safety regulations
In order to take a steam bath without harm to your own health, you must follow the important rules of steaming:
- It is better to visit the bathhouse in a good mood and well-being. You cannot overeat or be hungry, drink alcohol or take drugs.
- The first entry into the steam room requires preliminary preparation of the body for thermal procedures.
- Your stay in the steam room should not be long - from 2 to 6 visits, 10 minutes each. Overheating the body can lead to heatstroke.
- You can only be in the steam room with dry hair. It is better to protect your head with a bath cap or towel.
- Drinking plenty of water in the bathhouse is a necessity. The best choice is green tea, herbal infusion, natural juices, mineral water and fruit drinks.
- You cannot wear jewelry, accessories, or decorative cosmetics on your face in the steam room.
- After completing the bath procedures, proper cooling of the body is ensured - a warm shower, dry rubbing or dousing. If the steamer feels unwell, you should limit yourself to a short rest and a change of clothes.
What to take with you to the sauna
First, you'll need slippers to avoid getting athlete's foot. At the same time, regulars of such public institutions prefer rubber shoes, which do not absorb moisture and do not slip too much on wet floors.
Secondly, you will definitely need a cap that will protect your hair and head from overheating. Let us remind you that it is strictly forbidden to wet your head in a sauna, because wet skin heats up much faster than dry skin, and you can get heatstroke. It is better to avoid using a synthetic cap, as it interferes with natural ventilation and accumulates moisture. The most suitable headdress in the sauna is made of natural wool, felt or a regular towel.
Thirdly, despite the fact that many sauna visitors go without any clothing, it is better to take a robe with you. Agree that after a steam room it is much more pleasant to treat your skin with a soft cloth than to wrap yourself in a wet sheet or towel. In addition, you need to get from the steam room to the shower, which is more convenient to do in a good-quality robe, and not in a wet and short “Roman toga”. The terry fabric of the robe also has a slight massage effect.
Fourthly, do not forget that you take at least two towels with you to the sauna - a large bath towel and a small one. The latter - again for hygienic reasons - is convenient to lay in the steam room so as not to come into contact with the steamed skin in common areas.
Features of bath procedures for women
Healthy women are recommended to take a bath, but it is important to take into account some restrictions:
- Pregnancy.
- Menstruation.
- Lactation.
Wellness procedures help to establish the cycle and eliminate inflammatory processes in the organs of the genitourinary venous system. This is a wonderful prevention of specific female diseases, as well as diseases of the heart, lungs, musculoskeletal system and varicose veins.
In addition, each woman can choose the types of steaming that suit her, taking into account her own health and the ultimate goals of bathing leisure.
Indications and contraindications for baths
Regular visits to a Russian bathhouse allow you to combat:
- Osteochondrosis and osteoporosis.
- Headache and migraine.
- Vegetative-vascular dystonia.
- Hypertension and hypotension.
- ARVI.
- Skin diseases.
- Diseases of the heart, respiratory and nervous systems.
There are diseases that are at risk when health procedures are prohibited:
- Oncology.
- Epilepsy.
- Heart and kidney failure.
- Acute respiratory diseases.
- Internal bleeding.
Pregnant women, elderly people and small children under 3 years of age are also prohibited from visiting the steam room.
To get a powerful rejuvenating and therapeutic effect, you need to know how to properly steam in a bathhouse. To do this, it is recommended to follow the basic rules of bath procedures and take into account the physical condition of the body.
How useful are contrast procedures?
After high temperatures, the epidermis needs cooling. A Russian person who practices hardening can allow himself to dive into an ice hole and rub himself with snow. If you do not have such experience, it is recommended to simply stand under a cool shower or swim in the pool.
After multiple visits to the bathhouse, you can try going outside and drying yourself with snow. After some time, dipping into the ice hole is allowed.
