Health Center and Weight Reduction
Wojciech Wiśniewski
2026-03-24
4 min. read
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The utilization of a sauna, a component of the health center, is a commonly employed method for biological rehabilitation, but it is also used for medical, cosmetic, or hygienic purposes. More and more frequently, saunas are available in gyms, swimming pools, or fitness clubs, and their popularity continues to grow. However, it is often believed that using a sauna is an effective way to reduce body fat. Is this true?
Is it truly a sauna? Unique features of the sauna
There are many types of saunas. One of them is the Finnish sauna (dry sauna), where the humidity of the air is low and the air temperature ranges from 75 to 110°C. The construction of the cabin and its steps from wood protects users from burns, and the air is heated using a furnace called a sauna fire, which can also heat stones. Spraying the stones during the procedure causes a temporary increase in the water vapor content in the air. In the cabin, it is usually possible to regulate two or three levels. The highest level means the highest temperature and at the same time the lowest humidity, so it is best to start the sauna bath at a lower level. Another type is a steam sauna, also known as a Roman bath, where a temperature of about 50°C and high humidity of up to 100% prevails. There are no steps in it, and the interior is made of ceramic, stone or acrylic. The third type of sauna, the wet sauna, is characterized by a humidity of up to 100%. The choice depends on individual preferences and expectations. It is also worth mentioning that the infrared cabin is often confused with the sauna, but apart from heating with heat, they have nothing in common. The infrared cabin operates on different principles - the difference lies in the way of emitting heat.
Preparation before visiting the sauna
The fundamental principle of a sauna visit is to maintain a one-hour break after the last meal. The treatment should be carried out with an empty bladder. The body should be clean and dry. Wearing clothes is not recommended. It is best to use the sauna without clothing, but if this is not possible, the cover should be made of natural material and should not contain metallic components (to avoid burns). The best thing to do is to cover oneself with a towel. Using the sauna involves two phases: hot and cold. This is the basic rule - alternating heating and cooling of the body. The treatment without the cooling phase makes no sense and can even be harmful. The phases last from 5 to 12 minutes. The total duration of the sauna visit is from 10 to 25 minutes. In the heating phase, we are in the sauna cabin. Heating causes an increase in metabolism by about 11%. After 3 minutes, increased sweating begins. The blood vessels are then dilated, and the body temperature can reach 39°C. The heart rate increases, muscle tension decreases, making breathing easier. In the cooling phase, one should take a shower or jump into the pool. This should not be sudden. In this phase, the heart rate slows down, should end every sauna visit. Since visiting the sauna is a significant load for the body, one should rest for about 20 minutes and replenish fluids after it. The best thing is if it is mineral water or tomato juice, which contains a large amount of potassium.
Which individuals are recommended to use the sauna and which are not
The sauna is beneficial for individuals who experience hospitality, degenerative joint diseases, chronic inflammatory conditions of the reproductive organs, muscular pain and acne. It promotes relaxation and restoration. It is not recommended for those who are ill and cold, with elevated body temperature, infectious diseases, asthma, cardiovascular disease, cancer, kidney and liver disease, disorders of internal secretion, and pregnant women.
The influence of sauna bathing on weight decrease
The sauna does not impact fat burning and the weight loss process. The weight loss observed after a sauna session is due to the loss of fluids from the body, which can range from 400 to 800 ml. With proper fluid replenishment, weight returns to normal. Visiting the sauna is an excellent way to regenerate the body and can also improve endurance, but without proper nutrition and exercise, sauna bathing alone will not result in the reduction of excess kilograms.
