As witnessed by the remaining tribes of Siberia and the Native American tribes of current United States and Canada used many huts perspiration (sweat lodge documents in English) upon arrival of Europeans. They were buildings of branches in which they rolled stones heated in a fire. The patient or the warrior wanting to purify isolated himself in the local index as supernumeraries closed tightly.

Initially the huts were improved sweating in a sauna and then buried with the mastery of woodworking, the huts became houses of wood stacked in the manner of fustes in much of Europe. It is the smoke sauna, which was called ovens in France. In medieval times [when?], The Catholic Church, fighting against nudity and promiscuity, put all his energy to eradicate [How?] Practice of the oven and bathhouses. [Ref. needed] It was also avoided because as the water it was considered responsible for many common diseases at the time as the plague that spread was thought by the pores, which absorbed the miasma, which begat subsequently culture toilet called dry [ref. necessary].

This practice survived in Russia and the Nordic countries, later Christianized, where Orthodox and Lutheran churches were able to collect benefits for hygienic populations. The Russian folk traditions associate “Bannik (Банник) to bath houses: it is a small domestic spirit, some joker, sometimes cruel, that haunts this place called” bania “(бaня).

Sweden (under the name bastu) and Finland raised to the highest degree the art of steam dryer. In the early twentieth century, the Finnish athletes at the Olympics and then the soldiers of the Winter War were made known to the world the sauna and its associated attributes to their exploits.

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Scientific research has shown that regular use of the sauna many non-specific training effects caused very positive impact on the physical condition. For the athlete, the next sauna effects of importance:

The myocardium
The heart muscle during the stay in the sauna cabin trained under optimal conditions which strengthen the heart muscle and cause an increase in stroke volume. Here arises a sports center and thus indirectly increasing the aerobic capacity.

The blood vessels
Regular sauna baths trains the smallest ramifications of the vascular system more responsive to heat stimuli through which the capillaries, both in the skin into the muscle tissue, faster delivery and transport of blood can occur. This means an increase in both aerobic and anaerobic capacity.

The skin
Under the influence of heat and cold stimuli of the sauna, the skin is practiced in the accelerated opening and closing of the sweat glands and capillaries. This means that excess heat quickly through the skin to the environment can be issued and that waste and excess fluid through the zweetsecretie easily be removed. The improvement in body heat regulation will also be less likely to become hypothermic.

Increase in muscle size
Due to the improved blood flow to the muscles in the sauna creates creates a sharp increase in the number of muscle fibers, measured as an increase of 4-5% in the size of the muscle bundles. Indirect (after weight training) can increase muscle size again lead to an increase in strength and speed factors.

Positive impact on coordination and agility
The increased activity of the central nervous system in the sauna-bathing quickly regulate the various heat and cold stimuli should react to enter a training effect which also include the coordination and agility factors favorably affected.

Acceleration of metabolic processes
In the sauna-bathing might result from the temperature increase is an acceleration in the completion of metabolic processes. Burning fat deposits are removed from the muscles to make room for newly-formed muscle cells. It is far released excess fluid drained. Combined with a sensible diet, it is possible that way after a rest soon the ideal training weight back.

Increasing resistance to infectious diseases
As a result of the temporary temperature increases the body in the sauna goes into the blood creates an increased concentration of antibodies that provide good protection against the occurrence of infectious diseases.

In this way, the sauna contribute to security in the settlement of Trainig and schedules are optimal for the guarantees in top condition to participate in the contest happen. Given the persistence of a sauna bath there is always a minimum period of one days and one night last taken to lie between the sauna bath and a big game.

The properly applied sauna bath is a highly recommended training method for key functions of the human body to reactivate. Regular sauna baths to take the adaptability of circulation, its vascular system and increases zweetsecretie through the nervous system and regulation of reflex responses practiced. In this way, a mild sauna initial training for those who are not as long physically active and then suddenly decide you want something to do with sport.

So these are the main ways you can benefit from sauna after working out.

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The basement does not only serve as storage. How about a sauna in the basement? A place where you can withdraw himself as completely and fully enjoy in your own home.

If you decide to a sauna in your basement to place, there must be taken into account a number of things. The sauna cabin contains very dry air, and it is important drone adequate ventilation in the basement is present.

Advantages and Disadvantages of a sauna in the basement
Depending on the size of the basement is recommended that an electric stove instead of a gas stove. The gas and consume much oxygen in a small cellar is not favorable. Good Ventilation and drainage of moisture and warmth are essential to any problems. IMPORTANT An advantage is that a sauna in the basement space saving.

Would you advice on the possibilities for building a sauna in the basement? Whether you want to make a request to build a sauna?

Question

We would like a sauna in the basement, there are only 2 small ventilation holes (10 x 5 cm) in the basement, this is a problem for the heat dissipation?
Can the sauna just at the concrete floor of the basement and there is still slightly below?

Answer
If I have to think that the sauna every once and not too long after each use you will probably find no problem. Use an electric heater or gas combustion and no. Especially the latter consumes much oxygen. With prolonged use, I do not dare to predict. The sauna is on the floor. Rather even a few “feet” zpdat fluid can not possibly raise. A “crack” at the bottom can go no harm, because hot air rises and therefore the sauna will hang until the heat can not be higher. Is there an opening greater than can be naturally “pull or draft” created.

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Being Drunk in a sauna is absolutely prohibited, saunas, even when moderate drinking may be avoided in principle tipsy.
I have to get better blood circulation and heart rate increased significantly by alcohol, which does not add insult to injury from the sauna bath, you can spread rapidly or suddenly constricted capillaries, blood vessels can put a heavy burden be.
By promoting the degradation of aldehydes for the most hangovers, the effect of sauna bath is a good Quicken Recovery from Drunkenness.

However, if after the sauna, even a bit of a hangover is to drink too much should be said, this is a mistake.
In the sense that put a strain on the heart, heavy drinking may be avoided as much as possible. Saunas around food that is sometimes half the sauna effect.

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The huts were sweating known prehistoric men of temperate and cold regions of the northern hemisphere. A8SNEBXKJXWS

As witnessed by the remaining tribes of Siberia and the Native American tribes of current United States and Canada used many huts perspiration (sweat lodge documents in English) upon arrival of Europeans. They were buildings of branches in which they rolled stones heated in a fire. The patient or the warrior wanting to purify isolated himself in the local index as supernumeraries tightly closed.

Initially the huts were improved sweating in a sauna and then buried with the mastery of woodworking, the huts became houses of wood stacked in the manner of fustes in much of Europe. It is the smoke sauna, which was called ovens in France. In medieval times , The Catholic Church, Fighting against nudity and promiscuity, put all his energy to eradicate  Practice of the oven and bathhouses. [Ref. needed] It was also avoided because as the water it was considered responsible for many common diseases at the time as the plague that spread was thought by the pores which absorbed the miasma, which later begat the culture of so-called dry toilet.

This practice survived in Russia and the Nordic countries, later Christianized, where Orthodox and Lutheran churches were able to collect benefits for hygienic populations. The Russian folk traditions associate “Bannik (Банник) to bath houses: it is a small domestic spirit, some joker, sometimes cruel, that haunts this place called” bania “(бaня).

Sweden (under the name bastu) and Finland raised to the highest degree the art of steam dryer. In the early twentieth century, the Finnish athletes at the Olympics and then the soldiers of the Winter War were made known to the world the sauna and its associated attributes to their exploits.

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A visit to a sauna bath begins with showering and thorough drying, before the first sauna, the skin should be dry, otherwise the sweating is delayed.

Liquor in the sauna is a relatively low humidity prevails, at 100 degrees Celsius at the top 2-5% relative humidity. The infusion of water are often accompanied by essential oils. In Germany, the water is often distributed with a so-called Wacheltuch. In Finland, this custom is unknown and there achieved as more of a stratification of the air, so the air is better suited to the lower benches for children and untrained.

Larger sauna centers offer in addition to the Liquor sauna or a dry sauna (also known as sub-sauna) with higher temperatures, lower humidity and without infusion.

The Saunierenden sit or lie naked in the sauna room. To prevent contamination, placed a large towel under the body, which catches the sweat (in the homeland of the sauna, Finland, is also often linen cloths, a frequently used, or no records, as Warm moist towels) are often perceived as unhygienic.

On the eight-to 15-minute stay in the sauna room first followed by a brief cool-down, in the fresh air in the lungs can absorb oxygen very well and cool the airways more rapidly again, this air-bath should be taken before the cold showers.

It follows a cold Abdu sweat, a cold bath may be followed by the gush, or a cast iron with cold water (cold showers): Either in (surge) shower, a plunge pool, a river, lake, or – if applicable – by rolling in rubbing with snow or crushed ice.

In general, one repeats the whole procedure with a minimum of fifteen minute intervals two or three times, id do more than three rounds in the sauna R. no added value, but may strongly fatigue. In public saunas are carried out at regular intervals infusions.

A recommended schedule of sauna visit is

• * Approximately 8-15 minutes sweating,
• * Approximately 15 minutes and cool down
• * Resting phase about 15 minutes.

This information may, however, serve only as a first orientation, each Saunabesucher must have its own rhythm. Every day is different, the highest guideline own feeling. Inexperienced sauna visitor should consult an operation with a sauna expert.

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In countries outside of the Baltics, Scandinavia , Russia  and the German-speaking going to sauna completely naked is not permitted, which often causes confusion when you visit a sauna.

Countries, where sauna sessions are taken copletely without clothes can be found in Finland, Estonia, Latvia, Russia, Sweden, the Benelux countries, Germany, Austria, the German-speaking Switzerland, South Tyrol, Slovenia and Croatia.

In the UK, France and southern European countries is the sauna bathing suits are often worn. From the viewpoint of German and northern European traditions, this is not recommended, as an unnecessary restriction, especially in tight clothing, the blood circulation. In addition, steps out at higher temperatures the chlorine portion of the pool water, which can lead to respiratory irritation in some people. Mixed saunas are rare, in the usual single sex institutions are increasingly textile-sauna is tolerated.

In Brazil, the wearing of bathing suits in the sauna is mandatory. In Africa, saunas are often far less hot than in Europe. In Central America there is in southern Mexico and Guatemala, an indigenous form of the sauna, the Temazcal are designed for individuals.

In the U.S., the different manners greatly between individual states, there are in northern Michigan, Minnesota, Wisconsin and Iowa finnischstämmige a large population, which maintains the sauna culture. In other states, the sauna is no tradition, and is used mainly as an additional supply of health clubs and spa facilities. Here they are usually linked to the changing rooms, they are segregated by sex, and there are basically no rules for textile use, towel, or use of manners. In the rare mixed saunas, however, swimming clothes mandatory. For the sake of increased liability in the U.S., most saunas are limited in their temperature and do not allow the infusion.
In Japan (Sentō) the visit is textile-mixed bath houses are practically non-existent.

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The sauna has an effect on the circulatory system so the changes that might have in it may condition its use. Do not take a sauna if you have any of these diseases or disorders:

• Heart problems such as myocardial infarction, cardiovascular decompensation states and symptoms of stenosis.
• Problems venous chronic venous insufficiency, post-thrombotic syndrome.
• Varicose veins in acute phase.
• Problems of cerebral circulation, thrombosis, states after suffering strokes.
• Low blood pressure.
• Hypertension of renal origin greater than 200 mm Hg.
• Glaucoma.
• Hyperthyroidism.
• Tumors.
• Severe preeclampsia.
• Internal acute inflammatory diseases such as hepatitis and nephritis.
• With recent fever.
• With infectious diseases such as fungi.
• The first three months of pregnancy.
• Pregnant women with histories of premature deliveries

Caution should be exercised in the following cases.

1. During menstruation for drops in blood pressure.
2. Hypertension offset by medication: the cooling must be done without shower and progressively.
3. In medicated hypertension can only be taken under medical advice.

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In the beginning was sacred and was located in the courtyard of the house. In the twentieth century began to be built next to the lakes as occurred in some residential houses.

The normal thing was to make a sauna session a week and do it together because the heating enclosure was laborious and could take an entire day and required experience and patience in preparing the wood and the lighting and maintenance of the stove, and as in the preparation of the bundles of birch branches, the vihta, with which at the time of maximum sweating are often flogged.

The Finnish sauna not only understand as a “purification” of the body, also see it as “purification” of the spirit. Until the Second World War was the place where she gave birth and was preparing the body for burial. All this work is mainly done by women of the house, as in the case of childbirth, had “days of sauna” linked to these activities.

The implementation of a sauna is governed by rules and thrusts. There is a maxim that
In the sauna and in the church gathering is required

referring to the calm that should prevail in these precincts.

In a sauna should not stir or make noise, even the very talk should be limited by altering the conditions in which they take (amending breathing). The sauna, which is taken naked, had a certain image of promiscuity, when it is used to take turns differentiated by sex (in Finnish rural communities first had men accompanied by the pattern of the community and then women were headed by a woman of the same). Modern facilities in different saunas for men and women.

Custom Finnish sauna is linked to the agrarian calendar and the folkloric. Many efforts were made around the sauna and, on special days, predictions could be made to bring good luck next time or at special events such as weddings or harvests. In Koivisto, on the Isthmus of Karelia, took a sauna before the first day of the year because it ensured that
work will be done all year long and nothing will be delayed if the first day of steam rises into heaven before the sun

Identification of the Finnish sauna is very high. They consider the sauna as a national institution and leave it to overlap with other peoples and cultures, understanding that the sauna has a very spiritual feel than other steam from other cultures such as the Sweat Lodge inapi or American, Japanese furo, the Hamam Arabic, Mexican sweat lodge or the Russian bania. Not forgetting those of European antiquity, the Roman baths.

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It’s important to the sauna with confidence and without trepidation. The time required for a normal sauna session between an hour and a half hours and the same, rarely do more than 40 minutes inside the cabin.

The general steps to follow are:

* Showering with hot water and soap. There are two ways of entering the sauna, a wet skin and one with dry skin. Both are valid and represent two different schools. Those who argue it is better to go with dry skin wet say holds the sweat which is counterproductive and may become irritated and cause an episode eczema.

* Sit or lie down on a towel to avoid burning yourself with the banks, also for hygienic reasons.

* Entering the sauna cabin and placed in intermediate or higher bank (the bank placed in the bottom of the heart load, although you can make a gradual habituation placing first in the bottom for banks way up) and stay a maximum of 15 minutes. The optimum time is between 10 minutes and 15, even reaching 25, but must be the user who determines their length of stay. We should abandon the sauna when you notice a feeling of being overwhelmed that often produce continuous sweating, this is where we get the benefits, if there is not the same these do not occur and if it is over, decrease. The temperature should be between 80 and 90 ° C (maximum 100 º C). You start to sweat at 8 or 12 minutes, this requires an increase in body temperature a few degrees, it is actually like taking a sauna at 80 º to 100 º C, an excessively hot and dry sauna is counterproductive for optimal sweating .

*

For the whole body is at the same temperature should remain lying down. The temperature gradient is very high, so that the difference in the lower to the higher banks often remarkable.

*

To increase humidity, increase the sensation of heat, water can be poured over the stones, optionally with some substance. Keep in mind that increased humidity reduces transpiration which is counter a sharp rise and instant moisture, called burst of steam is beneficial. Avoid heat stress in the first minutes of stay in the sauna [2]. It must breathe through the mouth and stay relaxed. Before leaving 2 minutes is advisable to stay seated and gently lifted.

*

One can of whipped with a bundle of birch branches, the Finnish vihta to increase perspiration.

* Exit and shower with cold water from the feet and go upwards towards the center of the body. The shower must refrigerate the body and the temperature contrast increases the blood flow through the body surface. You can take a bath or make the air cooling, very advisable for the elderly. Going from a hot sauna to a cold environment is not recommended, although it is positive make baths in cold water [2].

* Rest relaxed for 10 or 15 minutes. You can stroll, have a massage, tan … Alternatively you can take a foot bath with hot water. If you can stay outdoors.

1. * Repeat a second session for a similar time.
2. * New cooling and relaxation by a similar time.
3. * Eventually hold a third session in the sauna without abusing.

* After the final cooling must wait to stop sweat getting dressed. Then he should rest and drink something cool without haste. Do not drink alcohol before or during the sauna session the same as eating heavily.

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