The higher up you sit in the sauna, the higher the temperature. You may either sit or ly down while you are in the sauna. (It is most effective to sweat briefly but violently on the upper benches. If you don't have sauna experience yet, it's best to start with a middle or lower bench.)
The Physics of a Sauna
Because heated air expands, its density is lower, so the hottest parts of the sauna are close to the ceiling. If you want to experience a more moderate heat, you can use one of the lower benches so that you are closer to the floor.
Primary Bench (Upper Bench): This is where most people prefer to sit, as it's the hottest spot in the sauna. The recommended height for the upper bench is about 40 to 45 inches (100 to 115 cm) from the floor. This height ensures you are seated in the warmer air layer, maximizing the sauna's benefits.
It is better to sit in a hotter part of the sauna for a shorter period of time (middle or upper bench) than to remain in a cooler region for longer (lower bench).
Basically, the Rule of 200 states that adding your sauna temperature and humidity level together should equal 200 if you would like to achieve perfect comfort. For example, if your sauna's temperature is set to 160 degrees Fahrenheit, then you need the humidity at 40%, so that you can achieve the desired Rule of 200.
The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.
Relax, recover, refresh
Cooling off after the sauna is important because you can catch a cold if you sweat too much. Sauna-goers should leave enough time to cool down before warming up again. If you can, don't have a shower straight after the sauna. It's better for the body if you cool off in the fresh air first.
Saunas themselves do not directly burn fat. The weight loss observed after a sauna session is primarily due to water loss through sweating, which is temporary and regained upon rehydration. With that being said, there are a few ways that saunas can have indirect benefits that may support weight loss or body mass loss.
Raising your legs against the wall of your sauna helps flow stagnant blood that has been pooling in your lower legs and feet. Doing so for 5-10 minutes will help detox the legs, take the puffiness away, and help slim your legs.
Relax into the headrest and backrest to ensure you are taking any stress or strain off the body while holding yourself upright. If lying down feels like a better option, try using a folded towel under your head or lower back for better support and comfort.
Steam rooms and saunas are similar. A sauna uses dry heat and is generally hotter than a steam room. Saunas are typically kept at around 160 to 220 degrees Fahrenheit, but steam rooms are cooler. They are usually around 110 to 120 degrees F.
Research shows that the heat from a sauna can boost your heart health and help maintain a healthy blood pressure. “The heat causes an increase in heart rate and sweating. This results in a physiologic change that mimics exercise.
Temps vary throughout the sauna so where you put your thermometer matters. The generally accepted official location is at the mid point of and 1m (39”) above the upper sitting bench opposite the heater – so at the head of a bather sitting in the middle of the bench.
Infrared Saunas: These saunas operate at lower temperatures, usually between 120°F and 150°F (49°C to 65°C). Infrared saunas heat the body directly and provide a different experience compared to traditional saunas. Maximum Temperature: For safety reasons, most saunas should not exceed 195°F (90°C).
Among other benefits, regular sauna use can help relax muscles, improve blood flow, and bolster skin health. The recommended length of time to spend in a sauna is 15-20 minutes.
While spot reduction is not possible through exercise alone, saunas can play a supportive role in reducing overall body fat percentage, including belly fat. The increased metabolic rate and calorie burn induced by sauna therapy can contribute to a calorie deficit, which is essential for fat loss.
After the end of the sauna session, you should not clean yourself with shower gel or soap, just apply some lotion.
The heat in saunas enhances blood circulation. This increased blood flow carries essential nutrients to the skin, promoting cell turnover and rejuvenation. As a result, one can experience a healthier and more vibrant skin appearance. Thanks to the increased circulation, more nutrients can penetrate your skin.
While there's no hard and fast rule for which is best to use first, some people prefer to start with the sauna and end with the steam room. Before you enter the sauna, drink one to two glasses of water and rinse off in a shower. Warm yourself in a dry sauna for up to 10 minutes without adding humidity.
WHAT TO DO: Shower Before Entering Sauna: if you plan on going into the sauna after working out, please shower and change into clean clothes first. Respect Personal Space and Privacy: choose a spot that provides all occupants with the most personal space and avoid staring. Refrain from Having Conversations.
Don't put AirPods in the washing machine or dryer. Don't wear AirPods in a sauna or steam room. Don't expose AirPods to high-velocity water, such as while water skiing. Avoid dropping AirPods or subjecting them to other impacts.
It might make sense to hit your gym's sauna before you get hot and sweaty from your workout. But, timing is everything. The best time to hit the sauna is post-workout. After a grueling session at the gym, the muscles are yearning for some TLC.