corso sauna manufaktur

Sauna after sports: perfect for muscle relaxation

Sports and sauna form an ideal combination: in addition to physical and psychological relaxation, it is above all the positive influence on regeneration that makes sauna bathing that so valuable after sports. Waste materials are removed from the muscles and the muscles are relaxed. Possibly impending muscle pain swells in the end either completely or they at least feel weaker.

Sports injuries: Sauna promotes healing

In addition, sauna bathing has also proven in sports injuries, because the stimulation of the metabolism and the slight overheating of the body (hyperthermia) promote the healing processes for minor muscle tensions or injuries.

Sports & Sauna: correct order is crucial

It is important to follow the right order so that the combination of sports and sauna has the desired effects:

• the first thing to do is exercise
• then ideally pause for at least 20 – 30 min to normalize the pulse
• then relax in the sauna

In general, saunas can have a positive effect on your health. Read here why sauna is so healthy: SAUNA & HEALTH >

Further interesting information about sauna and sauna bathing:

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When should I drink during a visit to the sauna?
What do you eat before sauna?

In addition, we were looking for these questions on the topic:

Should you go to the sauna after sports?
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Which sauna stones are needed for the sauna heater?

Sauna stones can be made of different materials. It is especially important that the sauna stones have a high heat storage capacity and should be thermally very resilient. The stones are heavily stressed by heating and the shock-like cooling during infusions. Therefore, we recommend high-quality Diabas sauna stones for your sauna stove in order to optimally equip the sauna – even when replacing the old sauna stones.

How often should you change the sauna stones?

In the private sector, sauna stones (depending on the intensity of use) should be replaced after about 3 to 6 years. At the latest, when the sauna stones become brittle or start to smell, they must be renewed. If the stones are not changed, small shards may loosen. These then hinder optimal air circulation. In addition, the heating elements of your sauna heater could also be damaged. If sauna stones are used for too long, the stone pores close with infusion agents and calcareous water. New sauna stones are available in the e-SHOP >

Sauna scents and sauna infusion

To round off the sauna perfectly, essential oils can be added during the infusion: from rosemary to rose or eucalyptus to lemon orange, a wide selection of pleasant scents is available, which mentally take you on a walk through the forest or a summer flower meadow. It is important that the concentrates are only used heavily diluted drop by drop in the infusion water – otherwise there is a risk of evaporation or stinging flame, in addition, the mucous membranes could be irritated. The essential oils are obtained from herbs, flowers, fruits or spices. Ideally, only natural oils should be used, as health consequences of synthetic substances cannot be excluded. You can order your sauna infusion agents and natural sauna fragrances directly at corso e-SHOP >

More interesting information about sauna:

How do I go to sauna correctly?
How to clean a sauna?
What are the health effects of sauna?

In addition, we have been asked these questions:

How many calories do you consume in the sauna?
How much kcal burns sauna?

The right procedure for using a sauna:

• Before the sauna: shower and dry, because dry skin sweats faster than moist.
• First sauna session: stay in the sauna for about 8 to 10 minutes. But maximum as long as you feel good about it!
• In the sauna: Underlay towel so that your body does not come into contact with the wood. The higher up you sit in the sauna, the higher the temperature. You may either sit or ly down while you are in the sauna. (It is most effective to sweat briefly but violently on the upper benches. If you don’t have sauna experience yet, it’s best to start with a middle or lower bench.)
• Always take care of your well-being! The last 1 to 2 minutes you should sit down in any case to get the cycle back to the upright posture.
• Cooling down: After each heating up in the sauna, the cooling follows. The most gentle thing for the circulation is to guide the cold castings from the right ankle through the legs and arms towards the heart. Please do not use lukewarm or warm water (exception: toddlers), otherwise the positive “Kneipp effect” will be lost. If you have a stable circulation and normal blood pressure, you can then also immerse yourself in the ice-cold pelvis.
• Resting period: Move in the fresh air, then rest to relax the body. Make sure your body doesn’t cool down and cuddle in your bathrobe or blanket. A warm foot bath can also be soothing. The break between sauna sessions should last about 30 – 45 minutes (or longer if you like and are relaxed).
• Fully rested? Then it starts all over again: off to the sauna for sweating, then cool down again and rest. The second and possibly third sauna session may then last up to 15 minutes. After using the sauna drink enough water or Spritzer, at least one liter, better even more.

Why take a cold shower after the sauna?

The cold shower or the cold plunge pool cause a cold stimulus and heat deprivation, the skin is cooled down. This raises your blood pressure and your circulation is trained. With low blood pressure, the cooling causes a stabilization of the blood circulation. Only if the cooling is strong enough, the health-promoting effect results. For people with high blood pressure, the immersion bath is not suitable, as this is too heavily loaded. Please also note our instructions, for whom the sauna is not suitable.

Sauna infusions: why? How many?

During infusion, the humidity rises quickly from around 10 to 30%. This makes the heat even stronger, but this only lasts for a few minutes. With the infusion you should only start at the 2nd sauna session. For this purpose, one or more ladles of water are poured over the sauna stones on the sauna stove. If the infusion is enriched with essential oils, they may only be used sparingly and strongly diluted (otherwise fire hazard). The pleasant fragrances support the relaxing effect, the sauna has an even more intense effect.

How many sauna sessions?

Up to 3 sauna sessions are appropriate. This will give you positive effects without harming your health. After the last sauna session, you should drink enough (water or Spritzer) to balance the fluid balance. Depending on how often you go to sauna per week, the number of sauna sessions should be adjusted. Recommendation: 1 x sauna/week = 3 courses, 2 x sauna/week = 2 courses, daily sauna = 1 course. Ultimately, however, your well-being is the ultimate decisive factor.

How long per sauna session?

How long do you stay in the sauna until a positive effect occurs? A sauna session should take at least 8 minutes. The positive effect arises from the opening of the pores and the widening of the vessels by the heat: the body can conduct toxins from the inside out due to the increased body temperature and the higher sweat production, the metabolism and the detoxification are stimulated. To do this, however, the heat must affect the body for a long time. It is generally recommended to take 8 to 15 minutes to strengthen the body, but not to overwhelm it. During the first course, 8 to 10 minutes of sweating are recommended, the further courses can be extended to 10 to 15 minutes.

More interesting information about sauna:

What do you need for the sauna?
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What are the health effects of sauna?
Who is not allowed in the sauna?

In addition, we were looking for these questions on the topic:

How do I use the sauna properly?
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How long pause between the sauna sessions?
Sauna session break for how long?

How much do you sweat in the sauna? How much water do you lose in the sauna?

The amount of fluid you lose in the sauna is individual and depends on your personal sweating propensity, your (sauna) training as well as the number and duration of the sauna sessions. On average, it is 1 to 2 litres of liquid that the body loses by sauna. To determine the exact amount, you can put yourself on the scale before and after the sauna. The difference in weight in kilograms is then equal to the amount the body has sweated out. You should drink at least the same amount of liquid after visiting the sauna (ideally water or Spritzer) to compensate for the loss. This also avoids, for example, possible headaches due to lack of fluids. Depending on your individual inclination, however, it does not harm to drink more.

By the way, the body in the Finnish sauna “sweats” the most: the dry air absorbs a lot of sweat from the body, the liquid is released into the air. In the hot air bath or in the steam bath, it feels as if you are sweating much more. However, due to the high humidity, the air cannot absorb as much sweat, but rather condenses the liquid and forms droplets on the body. The effective loss of fluid is therefore lower here than in the classic Finnish sauna. In any case, it is positive that you exercise sweating with the sauna: if you go to the sauna more often, you usually sweat more and faster.

Daily fasting or “late breakfast”

In the past, the ideal recipe “distribute many meals throughout the day” was often used as a rule of thumb against hot-starvation attacks and thus for successful, permanent weight loss. Recent studies have shown the exact opposite: “natural fasting” during the night should be extended to up to 16 hours if possible. 2 meals should be served in the remaining 8 hours. This food fasting cycle seems most likely to match the human biorhythm and can counteract diseases such as diabetes.

The importance of daily lenting was confirmed by the report on the study of the Salk’s Regulatory Biology Laboratory (published in the journal Cell Metabolism, May 2017). Commenting on the findings, Satchidananda Panda, leader of the study, said: “It is a misconception that a high-fat diet leads to obesity and that we should eat frequently after getting up. Our results suggest that we should instead stick to regular eating and fasting times. The daily fasting of several hours could be very beneficial for health.”

Top tip #2: Green tea

Countless studies prove the various positive effects of green tea: the metabolism is brought up to speed, fat absorption is reduced, the storage fat is mobilized. On top, the green tea has a stomach-cleaning and digestive effect. Nice side effect: the bitter substances of the teas dampen the appetite for sweetness and even have a positive effect on the liver and the hormone balance.

Top tip #3: Spicy spices

Fiery-sharp spices are the ideal supporters in accelerating fat burning: chili, ginger and cayenne pepper, for example, promote blood circulation and boost metabolism, so that body fat is ultimately reduced more quickly. Especially the sharp ginger is known to be particularly healthy due to its antibacterial and anti-inflammatory effect.

Top tip #4: Sleeping

Too little sleep is one of the main causes of too much appetite: only those who sleep sufficiently create the conditions for the body to produce sufficient leptin (= saturation hormone). The production of growth hormones (for muscle building) is also too low in case of lack of sleep. Incidentally, the nightly calorie consumption can also be increased by building up more muscle mass. In the end, there is no way around sports for targeted bodyforming…!

More interesting information about sauna:

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In addition, we have been asked these questions on the topic:

How many calories do you consume in the sauna?
How much kcal burns sauna?

Immune system

The immune system is strengthened and the condition also improves: the skin surface heats up in the sauna by 3 to 10 degrees, the core body temperature increases by 1 to 2 degrees. The body reacts to this as if with a slight fever, which activates the body’s own immune cells.

Cardiovascular system

The cardiovascular system is also positively affected by the temperature changes: the vessels expand during warmth and reassemble in the cold, thus boosting the entire cardiovascular system and actively training it accordingly.

Metabolism & Detoxification

Another positive effect is the detoxification of the body: toxins that have accumulated in the body can be better removed by sweating. In this way, the body is purified and cleaned. The entire metabolism is stimulated and strongly boosted.

Healthy well-being

The sauna also has positive effects on the physical well-being, because it provides relaxation and a positive mood. Even sleep disturbances and headaches can be mitigated by regular sauna visits. These effects can be specifically amplify by sauna infusions with the appropriate fragrances.

Further interesting information about sauna and sauna:

How do I saune correctly?
How often is sauna healthy?
How do I clean a sauna?

In addition, we were looking for these questions on the topic:

Why go to the sauna?
How healthy is sauna?
Why is sauna good?
Why go to the sauna?
What are sauna sessions for?