Views: 0 Author: Site Editor Publish Time: 2025-12-24 Origin: Site
A sauna is much more than just a room with high temperature. It is a centuries-old method of physical and mental conditioning, with elements of relaxation, health care, and social interaction. According to the definition of the International Sauna Association, a standard sauna room is usually made of wood, with an indoor temperature maintained at approximately 79–90℃ (175–194℉), low humidity, and only temporarily increasing when water is poured onto the hot stones. However, the true value lies not in the parameters, but in the overall improvement it brings to the physical, emotional, and mental state of the body - helping people restart their "psychosomatic system" in the fast-paced life.
I.Main Types of Saunas: Choices Tailored to Different Lifestyles
1. Traditional Sauna
The stones are heated by electric heating furnaces or wood-burning stoves, and then the heat radiates outward. The steam generated by pouring water on the hot stones is one of the core experiences.
Main benefits:
Promotes blood circulation and relieves cold extremities
Helps eliminate metabolic waste through profuse sweating
Relieves muscle strain and joint discomfort
The intensity of the heat therapy can be adjusted by temperature and steam volume to create different levels of experience.
2. Infrared Sauna
This sauna uses infrared panels to directly heat the body, without significantly raising the indoor air temperature. As a result, the sensation is more gentle.
Main benefits:
Helps to quickly relieve muscle soreness and joint stiffness
Supports cardiovascular health management
The low-temperature environment is more suitable for people who are sensitive to high temperatures
The preheating time is short, and it can be put into use within 20-30 minutes
3. Hybrid Sauna
Combines the traditional hot stone method with infrared technology, offering the advantages of both systems.
Key Benefits:
Similar to traditional saunas, it provides a significant sweating and detoxification experience.
The infrared rays penetrate deep into the muscle layers, enhancing the relaxation and recovery effects.
4. Steam Room / Steam Shower
High humidity steam is generated by boiling water, with a relatively low temperature but extremely high humidity.
Main benefits:
Suitable for relaxing muscles and softening skin
The heat is mild, providing a comfortable feeling
Helps to keep the respiratory system unobstructed, alleviating nasal congestion and throat discomfort
II.The Benefits of Sauna: From Immediate Relaxation to Long-Term Health
Short-term perceptible effects:
By stimulating the secretion of endorphins, it significantly alleviates stress and anxiety.
Regulates hormone rhythms, helping to enhance sleep depth and speed of falling asleep.
Improves muscle soreness and joint stiffness, suitable for recovery after exercise.
Through deep sweating, it assists in removing impurities on the skin surface and some metabolic wastes.
Long-term health benefits:
Cardiovascular health: Regular use of saunas helps improve vascular elasticity and cardiovascular function. Studies have shown that using saunas 2-3 times a week can reduce the risk of heart disease by more than 20%; increasing the frequency to 4-7 times a week can reduce the risk by nearly 50%.
Circulatory system optimization: Saunas can promote blood circulation, lower blood pressure levels, and improve the efficiency of oxygen delivery throughout the body.
Immune system enhancement: Thermal stimulation triggers a mild "thermal stress response", thereby enhancing the activity of the immune system and helping the body better resist diseases.
Cognitive protection: Long-term adherence to saunas has been shown in studies to be associated with a significant reduction in the risk of dementia and Alzheimer's disease, with a risk reduction of up to 60%.
III.Standard Sauna Procedure: Replicable Operating Pathway
Before entering a sauna room: Take a shower beforehand to cleanse yourself, as this will help maintain hygiene in the sauna room and maximize sweat production.
Attaining Comfort and Acclimating: Once inside the room, find an unobtrusive spot and find something comfortable to sit or lie on; your body should gradually adapt to the temperature change over time.
As needed: When using a traditional sauna, adding extra steam may mean pouring a small amount of water onto hot stones to increase steam levels - but be mindful of other users present and their feelings when doing this.
Hydrate before, during, and between sauna sessions to avoid dehydration. Respect body signals: One stay should generally last 10-20 minutes before leaving immediately if anything feels uncomfortable.
Cooling-off stage: After leaving the sauna room, take a cold shower, walk outside or just breathe deeply until your body has relaxed sufficiently to come down from its sauna experience.
Recurring experience: Depending on your individual condition and preference, consider going through two to four "heating + cooling" cycles or just one.
After your sauna experience is complete, take a quick shower and wash away any sweat left behind to fully unwind your skin and body. Rest in an ideal environment, replenish water levels, and prolong its relaxation benefits to increase relaxation even further.
Whether it is setting up a private sauna at home or enjoying the services in a fitness club or hot spring resort, as long as one masters the proper usage method and incorporates it into a regular lifestyle, saunas can become a long-term habit with multiple values such as "relaxation, health preservation, and emotional restoration".
