Introduction
Ever since I moved to Norway, the sauna has become a big part of my life. It’s more than just relaxing. More and more research shows that saunaing has many health benefits, from increased hypertrophy to preventing dementia (Reeder et al., 2023, Laukkanen et al., 2018)
The Right Way to Sauna
Every time I’m at my gym’s sauna, I see people entering the sauna dripping wet from the shower, staying briefly while dousing the sauna stove with water, and leaving within 10 minutes. This is not an effective way to use the sauna at all.
Effective Sauna Sessions
The minimal effective dose (MED) of saunaing is three 15-minute sessions a week (Rhonda Perciavalle Patrick, Ph.D). To maximize your sauna benefits, consider this protocol:
- Dry Off First: Always dry off completely after your shower before entering the sauna.
- Time Your Sessions: Spend around 15-20 minutes in the sauna, maintaining a temperature of about 90 degrees Celsius.
- Incorporate Cold Showers: After each sauna session, take a cold shower to help cool down your body and enhance thermal regulation.
- Repeat: Repeat this cycle up to three times.
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