The heat in the sauna stimulates blood circulation, facilitates the removal of toxins from the body, helps relax tense muscles and effectively reduces stress levels. It’s no wonder that more and more people are choosing to incorporate sauning into their weekly routine. But how to do it with your head? How often should you use the sauna and how much time should you spend inside to reap the maximum benefits without stressing your body?
How often to use the sauna?
When deciding to visit the sauna regularly, it is worth considering how often you can go to the sauna to get the best health results. The appropriate frequency of sauna use depends on individual needs and the condition of the body. It is also worth remembering that each person reacts to high temperatures in a slightly different way, so the most important thing will be to observe your own body and, if necessary, limit the number of sauna visits.
Number of visits per week
It is recommended that healthy people use the following dry sauna 1-3 times a week. This approach allows an optimal balance between the benefits of the sauna and the possible strain on the body. Regular but moderate use of the sauna supports the cardiovascular system, improves general immunity, and has a beneficial effect on mental well-being by reducing tension and stress levels. For physically active people, more frequent sauna use can support recovery processes and relieve muscle tension. What’s more, combining sauna with adequate recovery can help improve fitness and reduce the risk of injury.
How long to stay in the sauna?
Another important aspect of sauntering is how much time should be spent in the sauna. The optimal time for one sauna session is between 10 and 15 minutes. For beginners, it is recommended that the time should not exceed 10 minutes. After a few visits, you can gradually increase the sauna time, remembering to always listen to your body.
What should you know about sauna time?
- Single session: If you are just starting out in the sauna, limit the time to 10 minutes. As you gain experience, you can gradually increase the length of your sessions.
- Total sessions: it’s worth remembering that most people opt for 2-3 sessions during a single sauna visit. Each should be punctuated with a rest period so that the body has a chance to recover.
- Rest after sauna: After each sauna, it is recommended to rest in a cooler room for a few minutes. This allows the body to return to balance.
If you want to learn more about the rules of proper sauning, we recommend our guide: Poprawne saunowanie – the most important rules of sauna use
How many times a week is a sauna optimal?
As mentioned earlier, healthy and active people can use the sauna up to 2-4 times a week. However, for those with health problems, such as circulatory insufficiency or skin diseases, it is recommended to consult a doctor in advance.
Examples of frequency of sauna use
- For beginners: 1-2 times a week for 10-15 minutes each.
- For those who exercise regularly: 3-4 times a week for 15-20 minutes each.
- For the young and healthy: they may be tempted to make 4-5 visits a week, taking care to stay hydrated.
Ending the sauna adventure – some tips
When using a sauna, there are a few rules to keep in mind to ensure maximum benefit from the experience. Avoid hard-to-digest meals before the sauna, remember to hydrate your body, and be sure to use the sauna in moderation, especially on hot days.
Contraindications to sauna use
Not everyone can use a sauna, and in some cases it may even be inadvisable. People with cardiac problems, respiratory insufficiency and pregnant women should consult a doctor before embarking on a sauna adventure.
Discover the benefits of sauntering!
A sauna is a great place to relax and improve your health. The right frequency and time spent in the sauna can bring many benefits. How often to use the sauna and how long to stay in it each of us should determine individually, guided by our own needs and well-being. Remember not to forget the rules of saunas and adjust the time of sessions to your condition. You can thus fully enjoy the benefits of the sauna!If you are going to the sauna for the first time, check out our guide: First visit to the sauna – how to prepare?
