The Sauna

The Sauna
For years at some time or another the sauna attracted my attention. Finally back in the 1990 I used one with a friend in her home. The first time was interesting for me to discover first hand that yes, saunas will make you sweat. The second tome the experience was a lot more interesting... I almost fainted but some how my friend noticed me getting close to faint and she opened the door for me to grasp some air an dafter a few moments I was fine BUT scared and well, that was it for my sauna experience for many years till 2010.


In the summer of 2010, I moved up north in the Muskoka cottage country and the cottage I bought was only build for summer use only, so, since my intention was to live there year around, I start to make plans to renovate, insulate and added an additional 500 square feet of space and a garage.


While shopping for a water filtration system, one dealer had some Infrared saunas in his showroom and after making the deal for the filtration system, I casually asked how much one of the smallest sauna was, he say it was close to $3000 and that when I casually answer... if I can get it for $1000, I would be happy to get it at the same time the water filtration system is installed at my new place.


After a moment of reflection he say to me, I am getting away from offering saunas from now on, so you got your self a deal, I will deliver one to your place when we install the water filtration system... this is how I got my self a sauna in my home.


From what I know and what I was told, saunas are found in almost every health club, country club, or spa across the country, now it is in my home as well :-) But, you know what? I soon found out that I really did not know how to use it and some how I was not attracted to use as much since my old memory of almost fainting in my friend home sauna back in the 1990... so I start asking questions here and there, but not comfortable with the answers... so till today, I just used a few times as best as I knew how especially after a couple of hours outside shovelling the snow and a couple of times last year when I felt that a cold was going to appear.


Then these past couple of months, I start using it in the evening after working hard outdoor, helping a contractor who was hired to add another 100 square feet of space inside the cottage, a roof over the outside deck and install a 16 feet sliding door overlooking the beautiful scenery, including the Severn river below, the big natural Muskoka rock right across the river, the ducks, the trees, flowers, wild plants and of course, the birds and other wildlife that show up once in a while to visit.


Getting back to the Sauna, just like myself, I found out that not too many people (the one I asked questions anyway) know what the heck the Saunas are for or know how to use the Sauna properly. When asked, many have answered that it is very helpful for them lose weight. Others have said that it is good to cleanse toxins, others said that is very good to keep their pores open and flexible to sweat more so helping to improve the complexion of the skin. Yet, the small majority have said that it is very good to use a Sauna when we have sore joints, sore muscles and what ever else that may improve our health is some way.


After asking so many people, I found out a funny occurrence and that is; even so almost every gym and other places where people pay to use equipments to exercises have a sauna available for the clients to use it, but no one is really using it.


Does not matter if is a small gym or exercise place, with few or thousands of members, still not many takers. That was strange when I heard it, and after my brief research of why people have saunas and how to use them, I concluded that the main reason why people do not use it is because they really do not know how or why they use it and so they stay away so they do not have to admit that they are ignorant on that subject, just as my self :-)


Well, now I have my own and guess what? I tend to like it an d slowly but surely, I ma getting used to it and do my best to learn more and more of the healthy benefits that the Sauna may bring when used and keep it as a secret since it is a personal choice to use it and personal feeling that may be totally different from what others may experience.


Now that I wrote this blog post in regard to the Sauna, some of my secrets may leak out.. but is fine, it is all good and hope people who read it (like you) will benefit as I do and more.


My believe is that most people who have the opportunity to use a Sauna and they are not, they are missing out a lot, especially in the winter after people work hard outdoor, or all the athletes and those hardcore trainees who use their muscles each and every day. I can make this statement because I felt that I was as guilty as any one above, till I finally bought my own Sauna and start using it almost regularly in cold days especially after a long hard day working outdoors.


Now that I have it at home, I wished that I would have known all this, long time a go and taken advance to benefit more, improve my healthy as much as possible by properly using a Sauna.


In my research I found out that people in the Soviet Union, used the sauna as a very powerful recovery tool. My first thought was, if they have been doing so successful for a long time, why not use it and I too can benefit and recover from any muscle pain. I found out it was not for fun and games. I found out that it served a very important purpose, and even today, probably is one of the most restoration method used in the USSR. It was and it still is, a total recovery program and they have it down to an exact science.


From what I was able to read so far, it is said that because of the successful method the sauna is used, many other specific protocols have surfaced, but that would take to long to list them here so if interested, please go and do your own research according to your needs and probably you can find more accurate information then I could find my self.


Q & A that may assist further.
Since I now have a Sauna, when friends and relatives come to visit, most of them ask questions... they vary and they may not be what you want to ask... but hope that what ever it is written here, will assist you in some ways:


"What do I need to take in the Sauna when entering?"
My recommendation is to take a hot shower before hand and scrub the skin with soap and or with one of those loofah sponges. People from Russia believe this would help unclog the pores of the skin, so allowing the removal of waste and toxins from the sweat much better.
Of course you need a towel or two.. I personally have 3 since I like to take a small one to wipe the sweat from my face often. Some water to drink while in there will helps as well since the sweating can get you dehydrated very fast, and if you have a large Sauna, take another towel, roll it up and place it behind your head if you will be laying down.


"How hot does it need to be to get the most benefit?"
The highest temperature in my Sauna is just under 200 degrees F, and I believe it is what is generally recommended. When I plan to get into the Sauna, I switch it on and go to take a hot shower, by the time I come out, the temperature if high enough and it is ready for me. Most saunas will have a temperature control and thermometer for easy reading and so this may vary... you may have to adjust if necessary... mine is automatically adjusted. If you like to go in when the temperature is at the highest, simply let it heat up and go in when you feel it is time.


"Once in the Sauna, how long should be used for?"
_I use it 20-25 minutes at time but I was told 10-15 minutes is more then enough.
_Have been using it 2-3 times per week.. you have to use it to find out what is best for you.
_After the workout, I believe it is best to use the Sauna after 3-4 hours if possible, in my situation since I use only after coming in from working outdoor in the winter, I use it after about 1 hour or so.
_I read that it is NOT recommended to use the Sauna right after a workout, so be aware!


"What should I do once I am in the Sauna?
Not much, once you have adjusted the temperature and set timer if needed to (mine is automatically set and I just have to sit on the only bench provided and decide when to get in and when to get out), I cannot lay down since it is only 4 feet wide... but if you are using a Sauna that you can lay down, it is recommended that you lay down for the first 3-4 minutes at the bottom step of the Sauna. Then you progress up to the second step. Be aware that the higher up you go the hotter the air will be. After 4-5 minutes in the middle, you can finish off the remaining time (15 minutes max) at the top step.


As I mentioned above, my Sauna have only one seat and it is 4 feet long, and my Sauna is an Infrared Sauna so cannot lay down but it is recommended that if you can, lay down may be more beneficial. So if you are using a large Sauna that can accommodate you laying down... enjoy the extra benefits by I lay on a towel flat on your back, have a rolled up towel behind your head and make certain you do not fall a sleep and get out after 15 minutes. It is said that it is important to lay in a horizontal position because it keeps the blood pressure under control. Another recommendation is to put your feet up high in a vertical position in the last 2-3 minutes in the Sauna. This action may prepare you to walk out of the sauna without feeling lightheaded (Like I did the second time I used the sauna long time a go).


"There is any special benefits of going in the sauna a couple times a week?"
You can make your own research but from what I gathered, it improved recovery from most workouts. Studies suggest that 15 minutes in a sauna provides physiological effects that would take 2 hours of rest to achieve. If an athlete can recover from a bout of training more rapidly, so he or she can adapt more often within the same period than those who do not utilize such means.


Study reveal as well that using saunas properly will stimulate the release of growth hormone. Direct and Infrared heat for 8-10 minutes relaxes muscles and improves local and general blood flow. Saunas reduce the likelihood of neurotic reactions, improve sleep, and normalize metabolic processes. This promotes the excretion of toxins (cadmium, lead, zinc, nickel, sodium, sulphuric acid, and cholesterol) through perspiration and the dilatation of the blood vessels created by the sweating glands. If the toxins are not eliminated, fatigue lingers and affects CNS stimulation.


My personal conclusion so far is;
Get into it as soon as you are able to, give the sauna a try, especially the Infrared sauna. You can come back here in this blog and post a comment, for certain I will be curious to know what experiences you share, and what ever we can learn to improve the experience. My personal belief (after reading so much about the subject of learning) is that; sometimes the smallest positive or negative change or the inclusion/exclusion of of anything new in our life, can ignite a huge change in the long run... if is positive, the pay off will be with big dividends, if negative, well... we may just forget about that and just focus on our positive... correct?


nick catricala
consulting for a better lifestyle... if interested, please visit:

https://lopsolutions.infusionsoft.com/go/waipa/ncat/ 

Your comments and constructive criticism are welcome...