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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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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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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