The beneficial effect of saunas / "anabolic sauna"

For over 3000 years, people have used sweating as a treatment, believing it to be highly beneficial to their health and well-being. Well, they were right. Scientists have defined the numerous benefits of sauna bathing for mental and physical health. Dozens of well-documented studies show that sauna bathing improves well-being, pain tolerance, and cardiovascular performance, cleanses the skin, and relaxes both body and mind. Saunas also have detoxifying properties. Combined with aromatherapy oil, it will have many other beneficial properties for the respiratory system. And it's just the tip of the iceberg.

The best examined are Finnish saunas (dry 10-20% humidity, 70° to 100° Celsius / 158° to 212° Fahrenheit).

So, what about saunas at the gym? Is it a good idea to barbecue your sweaty body after a workout? Or is it better to postpone your sauna session until a non-workout day? Well, those looking to relax in the sauna after draining their biceps with 20 sets are going to be disappointed.

Sauna is workout. It's a highly stressful factor for the organism and will aggravate post-workout inflammation. To get all the positive effects of sauna bathing, do it only on non-workout days. The post-sauna endorphin rush only masks the actual stress that has doubled in your body. If you're not preparing for a high-intensity competition on a midsummer day in high humidity, the only result will be excessive CNS stress.

ANABOLIC SAUNA

This sauna bathing protocol has a vast potential to increase testosterone and growth hormone secretion simultaneously reducing cortisol levels. It can firmly accelerate recovery, well-being and optimize all of the anabolic processes in the body.

To correctly complete the anabolic sauna session, you should met the following conditions:

1. The sauna must have a humidity level of around 50-60% and 60° -65° Celsius / 140° - 149° Fahrenheit

2. You must complete 2-3 sets, 10-13 minutes each

3. After every set, take a cold shower (10° - 15° Celsius / 50° - 59° Fahrenheit) for 30-60 seconds

4. Rest for 10 minutes before your next set, and drink 400ml of clean water each time

Adverse effects of saunas

Sauna bathing can only be dangerous if you neglect the following health and safety guideliness:

- dehydration (to avoid this, do not stay inside for more extended periods (over 15 minutes) and drink over 300ml of water before and after every session.

- dry sauna-induced burns (if staying for extended periods, over 20-30 minutes)

- fainting (do not drink alcohol before and during a sauna session. Always stay in the sauna with another person)

- fever (if you've had symptoms before entering the sauna. Do NOT use it to warm yourself if you are sick)

- intense inflammations (if sauna session takes place after/before intensive training)

- hygiene (always put a towel under your body and have a second towel to use after showering)