Many sports complexes are equipped with a sauna. Moreover – her visit is included in the price of a number of subscriptions. But not all athletes are familiar with the features of this type of bathing procedures and not everyone knows (and specifies) which specific saunas are equipped in the selected sports complex.
Therefore, a mini-educational program on “sauna” issues is very relevant. So, what kind of saunas are there and how to visit them properly after training?
Types of saunas and their features
We give their simplified classification.
It is a Turkish bath in which a swimming pool is integrated. Humidity is highest there (100%), and the temperature is low (35-55 ° C) in comparison with other baths.
When you visit it will be possible to sweat properly. In addition, the hammam stimulates the burning of fat and causes an additional loss of energy (the body needs to spend calories on thermoregulation!). All of the above gives a serious burden on the cardiovascular system. It also stimulates the release of endorphins and reduces glycogen synthesis.
Warming up of stone bookmarks is carried out using electrical appliances, which is why a dry sauna is also called electric. The latter warm up in the range from 70 to 110 ° C (in some cases, the temperature may be higher). The air humidity is extremely low – a maximum of 10%.
The main feature of the effect of a dry sauna on the body is the high intensity of heating the body along with minimal sweating. Yes, the latter is present, but it is small, given the serious burden on the cardiovascular system.
Pros of a dry sauna: it does not cause dehydration, it helps with colds and stimulates the release of endorphins. With all this, it is useless in achieving sports goals: it reduces the synthesis of a new protein, while simultaneously loading the cardiovascular system.
Heating is due to infrared emitters: their rays are invisible to the human eye. The main feature of the infrared sauna: only the body is heated, but the external environment is not.
Humidity in the infrared sauna at the beginning of the procedure is 40%, at the end – 60%. The temperature inside is 40-50 ° C. In general, such a pastime loads the heart and blood vessels, and also removes moisture from the body. Its health benefits are highly questionable.
Russian bath, wet sauna
Classical bathhouse for our latitudes. It is a moist water treatment, while mechanical abrasion is exerted on the skin.
In a Russian bath, sweat pours out in hail, energy is lost due to the need for thermoregulation of the body, and fat deposits are “dispersed”. This pastime is difficult for the cardiovascular system and reduces the synthesis of glycogen and new protein.
After warming up – a cold shower. Such a change in temperature reduces the load on the vascular system, but at the same time there is a high risk of loss of consciousness due to temperature changes.
Rules for visiting saunas after sports training
A visit to the sauna is, first of all, a hygienic procedure. It does not have a special effect on recovery after training and is useful only with intensive weight loss – and that, provided a strong, healthy heart and normal blood vessels.
To minimize the harm from visiting any type of sauna, you must follow these rules:
● Do not visit her during hard training and during drying;
● Do not come to the sauna if you feel unwell;
● close the carbohydrate and protein window at least 10 minutes before entering the sauna;
● drink alkaline mineral water during a visit;
● do not leave the sauna abruptly;
● Do not spend more than 40 minutes in the sauna.