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 .

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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.

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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.

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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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