🥎 How Long Should A Sauna Session Be

People typically spend around 15 to 30 minutes in a sauna, depending on how much heat they can tolerate. There's nothing quite like a sweat session in a sauna. Not only do you feel more Again, I encourage you to use this guide of 80 to 100 degrees Celsius as your bookends for what you can tolerate and where you want to start and eventually transition to in terms of deliberate heat exposure. And I would encourage you to use that five to 20 minutes per session for the sauna as your rough guide of how long to remain in the sauna. The best time to use an infrared sauna is in the morning or before bed, but that is not to say that other periods are bad or harmful. During your first session, don’t stay longer than 20–30 minutes, or even less if you start feeling nauseous or dizzy. After you get used to infrared heat, you can stay no longer than 45 minutes. A fantastic summary of this is presented below from Périard et al. Note that all the individual aspects of heat acclimatation happen in the first 5-9 days. Then, they come to near full fruition in 8-10 days. Therefore, the sweet spot for days in the sauna or hot water immersion bath is between 6-10 days. Stay in sauna for 5-20 minutes per session; Repeat sauna use 2-3x per week, or as often as 7x per week; More frequent use appears to be better for cardiovascular health Protocol for General Health: Heat sauna to 80-100°C (176-212°F) Use sauna for a total of 1 hour per week, split into 2-3 sessions Regular use of a sauna may reduce the risk of sudden cardiac death by as much as 47%. Studies suggest that using a sauna regularly (about 4 to 7 times per week) appears to be associated with a 20–40% lower risk of dying from all causes compared to individuals who do not use one. Using the sauna either before or after exercise can be a great addition to your training regimen. That said, if you want to maximize the benefits while minimizing the drawbacks of using the sauna, you should sauna after your workout. The benefits of a sauna after your workout far outweigh the drawbacks, and those drawbacks can be mitigated How long can you sit in a sauna? Most people’s sessions are only five to 30 minutes. But how long you can safely use a sauna or steam room depends on how acclimated you are to it, or how hot the While some hardcore sauna enthusiasts can tolerate longer periods, the average person should limit their time to around 15 to 20 minutes per session. It’s the sauna equivalent of “stop and smell the roses” – in this case, “stop and feel the heat.” Here’s an overview of how long you should be in an infrared sauna, depending on your goal: Improving skin health – Twice a week, at least 15 minutes Heart health – Twice a week, 10-15 minutes in the first few weeks; moving up to three to four times a week for at least 30-45 minutes per session later on How long should I stay in the sauna? ️ It is recommended to start with shorter sessions of about 10-15 minutes and gradually increase the duration to 20-30 minutes. However, listen to your body and exit the sauna if you feel uncomfortable or dizzy. A year-long studies of people in Finland who experienced sudden death showed that in 1.8 percent of cases, the person had had a sauna within the last 3 hours, and in 1.7 percent of cases, they had 0N8M8.

how long should a sauna session be