Saunas are gaining popularity as an effective treatment for a variety of ailments, from muscle pain to fatigue. But what is the best sauna protocol? Knowing how to use your sauna properly can help you get the most out of your sauna session and maximize its health benefits. This blog post will discuss some key protocols for using a sauna safely and effectively for recovery, health and wellness.
Frequency & Duration
The frequency and duration of your sauna sessions will depend on the reason why you are using the sauna. For example, if you are using it for muscle recovery after a workout, then two 15-minute sessions per day should suffice. However, if you’re looking to detoxify or increase energy levels then longer sessions may be necessary – up to 45 minutes at a time. The American Sauna Association recommends starting with shorter sessions (15-20 minutes) and gradually increasing your time in the sauna as needed.
Temperature & Humidity
The temperature and humidity of your sauna can also have an impact on its effectiveness. Generally speaking, dry heat is better than wet heat when it comes to recovery and health benefits because it helps promote sweating and detoxification more effectively. Most home-use saunas range in temperature from 110-160 degrees Fahrenheit (43-71 Celsius). When deciding what temperature is best for you, start low and work your way up as needed until you find a comfortable level that still provides relief from any discomfort or soreness.
When first beginning with a regular sauna routine it’s important to start slowly so that your body can acclimate itself to the heat effectively over time. Start with short 10-15 minute sessions at lower temperatures before gradually increasing both duration and temperature as needed. This will help prevent any potential discomfort or negative side effects associated with sudden exposure to high temperatures and humidity levels which could otherwise lead to nausea or dizziness during your session.
Saunas offer many potential benefits for recovery, health and wellness but there are certain protocols that need to be followed in order to ensure that you get the most out of each session without risking any potential harm or discomfort due to overexposure or improper usage. Make sure you know the optimal frequency, duration, temperature and humidity settings before getting started so that you can enjoy all the benefits of regular sauna use without any negative side effects! So whether you’re looking for relief from sore muscles after an intense workout or just trying to relax after a long day – follow these tips on proper sauna protocols so that you can maximize each session’s effectiveness!