Saunas and Stuff

There is one common element in fitness centers everywhere, and it isn't the weights or cardio equipment. Saunas are present in almost all gyms because they offer numerous health benefits. Spending time in the sauna, whether you've finished working out or went to the gym specifically for a steam, helps soothe your sore muscles and relieve arthritic pain. What if you don't have time to get to the gym on a regular basis?

Perhaps it is time to invest in a new home sauna. If it sounds like a lot of money, it may be time to reconsider that evaluation. There are a number of benefits you can enjoy after investing in a new sauna. The next time you see a sauna for sale, keep these five reasons in mind.

1. Privacy

Everyone has a different concept of decency in a public place. While some are comfortable with their body and not bothered by others, there are people who want to use a sauna without feeling like their privacy has been invaded. Part of the joy of a sauna is the ability to calm down, relax, and enjoy a steam in total silence. You cannot control who joins you, and how talkative they might be, in a public sauna. In your own home sauna though, you can get a steam without having to carry on a conversation the whole time.

2. Hygiene

One of the best reasons to purchase one the next time you see a sauna for sale is hygiene. Public saunas are used by countless people during the course of the day. You have no way of knowing who has been in the sauna recently, where they sat, whether they lay on the benches, or when it was cleaned last. In your own private sauna at home, you know all of these things before you take a steam.

3. Convenience

Once you've wrapped up your workout at the gym, it might take your body some time to cool down and for muscle soreness to set in. What happens if you've already showered and returned home before noticing muscle soreness? The sauna is back at the gym and you're settled in at home. Or worse, what if your arthritic pain flares up late in the evening? Do you really want to get dressed and go to the gym for a steam? With an in-home sauna, you can enjoy the benefits of a steam when you need to, not when you can arrange some time at the gym.

4. Health Benefits

Many of the health benefits of a sauna are already common knowledge, but there are some that remain little known. Among the biggest health benefits: stress reduction. Saunas help your body release endorphins that reduce stress and increase your energy level. Spending time in a sauna can also maintain or improve your skin complexion by opening pores and relaxing facial tissues. The heat in a sauna improves circulation by bringing blood closer to the skin and increasing flow to your extremities.

5. Return on Investment

Finally, purchasing a sauna for your home can help add value to your property over time. A sauna adds a unique, attention-grabbing feature to your home. Take caution when you install a sauna though. Avoid buying a sauna that has been customized to a high degree, because it may decrease the value of your home in the eyes of some buyers. Prebuilt saunas are a popular option because you can always uninstall it and take it with you when/if you sell your home.

There are countless amenities to outfit the modern bath.  From shower rooms to saunas, the only limitations are your imagination and your budget.

Saunas in particular are making their way into master bathroom suites – not just for the luxury aspect, but also for the myriad health benefits including:

• Improved blood circulation

• Natural detoxification of the body’s tissues

• Relaxation for the body and mind

While an installed home sauna may not suit the space you have to work with, an outdoor sauna can instead prove a very viable alternative.

Our favorite things about installing a backyard sauna?

1. The first one is the most obvious: you can enjoy a refreshing sauna day or evening without leaving the comfort of your home.

2. During the cooler (or depending on where you live!) the snowy months, there’s nothing like relishing the great outdoors from the comfort of a cozy sauna.

3. As the perfect companion to your pool – you can enjoy a refreshing sauna and then swim your laps for an invigorating start to your day, or to wind down from a stressful one.

4. You can take it with you! Outdoor saunas are typically portable so if you move to another home or decide to re-landscape or re-design your yard – the sauna can sit wherever it makes sense in relation to your house or your pool.

5. They’re decorative. Today’s saunas are not simply a big, ugly box that could easily be mistaken for a storage shed. They come in a variety of shapes and sizes (including custom) with optional features for the interior as well as decorative doors.

With an outdoor sauna you will have the ability to indulge in the benefits of a sauna and make it an essential part of your wellness and fitness regimen.

As a rule, “sweat” tends to have a bad connotation. Perhaps that’s because we take so many measures against it. We use deodorant, blast air conditioners to keep from perspiring, pat our bodies dry with thick terrycloth towels, and even don active wear that wicks sweat away from our skin.

But an “intentional” sweat is a key part of a healthy regimen. Incorporating a good sauna session will provide numerous benefits.

Our Top Five Favorite Things About Saunas:

1. They offer a very effective means of eliminating toxins from the body. We are exposed to more toxins than any of us are aware. (If we focused too much on them we would likely never leave the house!) However, because the skin is porous, it affords the perfect “medium” to literally transport toxins.

2. In the same way the human body naturally develops a fever to increase metabolism in an effort to ward off viruses; similarly, a sauna session can improve blood circulation and help bring oxygen to tissues. It also helps to clear nasal passages and drain clogged sinuses.

3. Infrared saunas in particular are especially effective at removing toxins from the body. Their dry and warming energy heats deep tissues and enhances the metabolic processes.

4. Drinking plenty of water to replenish lost fluids is part of a healthy regime, but a great “side effect” of incorporating consistent sauna sessions is embracing the importance of water throughout the day.

5. There are also reported benefits for those suffering from arthritis and muscle strain.

If you’ve never tried a sauna before, you will likely find it an activity you’ll wish to incorporate into a consistent regimen. Similar to the feeling of a runner’s high or the tranquility and “destressification” realized after a nice, long swim….the relaxation and detoxification you’ll feel will have you wanting to find more time to fit additional sauna sessions into your week.

Is it Safe for Children to Use a Sauna?

In Finland, more than 90% of all children use the sauna before the age of 7. Saunas are most definitely safe for children to use, and regular sauna use can impart health benefits to growing children.

That said, however, there are certainly some precautions to take when allowing children to use a sauna.

Take Precautions with Children in the Sauna

Young children have under-developed perspiration system and care should be taken that they do not remain in the sauna as long as an adult would. It is recommended that they remain in the sauna no longer than about 10 minutes and sit on the lower benches where the temperatures are lower. Children should never use the sauna alone. They should always use the sauna with adult supervision.

How Old Should a Child Be Before Using a Sauna?

It will really depend on the child. Before using a sauna, a child should be able to clearly express themselves and be able to state when they are physically uncomfortable. They should also be old enough to understand that they can exit the sauna as soon as they feel they are uncomfortable. If your child is not old enough to do these things, they are too young for a sauna.

Health Benefits for Children Who Use Saunas

Children who experience respiratory problems such as asthma or allergies often benefit from using a sauna. Breathing the hot air is less physically taxing for them than exercise or hot baths, and it activates muscles that open the upper respiratory tract leading to the lungs. Many children with respiratory ailments see improvement after repeated sauna use.

Some sources recommend such children use a sauna once a week for maximum health benefits.

In one German study, kindergarten children were divided into groups, with one partaking in a weekly sauna and the other not using the sauna at all. Over the next 18 months, the children who used the sauna regularly had half the number of sick days as the children who did not use the sauna. 

http://www.saunasociety.org/styled-6
http://www.terme-tuhelj.hr/gb/sauna-for-children-too--3367
http://www.bearanddoebanya.com/2013/04/05/10-health-benefits-of-the-sauna

This article is Part Four of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

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Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Runner's High (10:11)

It's a common report among runners: they push themselves through a long and tough run, and then afterwards find that they feel really really good. Like maybe too good, as if chemically altered. This "high"--or euphoria--is sometimes mistakenly thought to be caused by endorphins, but it's not. Well, not really.

What happens is this: during a run, your body releases dynorphin, which is the opposite of endorphin. While endorphins make you feel good all over, dynorphins actually create a feeling of dysphoria. These dynorphins essentially "reboot" your system, making you more sensitive to endorphins.

You can get this "high" effect from activities a release of dynorphins, such as exercise, eating really spicy food, and--you guessed it--heat stress, such as you experience from a sauna session.

So if you'd like to experience this euphoria without having to run a marathon, have a seat in a nice hot sauna!

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

This article is Part Three of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

--------

Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Effects of Heat Acclimation on Brain Function (8:05)

The following effects occur during hyperthermic conditioning through regular sauna use:

1. Neurogenesis is increased. Neurogenesis is the creation of new brain cells.
2. There is improvement in learning and memory. The brain's ability to learn new things and retain memories increases.
3. Focus is improved. The ability to sustain concentration during a mental task is increased.

What Happens in the Brain During Sauna Use (8:14)

Regular sauna use causes a 3-fold increase in norepinephrine. Norepinephrine is the hormone and neurotransmitter most responsible for focus and attention and other cognitive functions. The increase in norepinephrine levels means a greater ability to focus and pay attention, as well as an increased capacity for storing information for later use (memory).

Norepinephrine is often given in drug form to treat ADHD, so it is suggested that increasing the levels more naturally through regular sauna use can relieve symptoms of ADHD and similar disorders.

Levels of the hormone prolactin are also increased, by a whopping 10-fold. Prolactin encourages myelin growth. Myelination is the formation of myelin around nerve cells. This process enables faster transmission of information and allows for more complex brain functions. More prolactin = more myelin growth = faster, more complex "executive" thought processes that exhibit as improved planning, decision-making, and reasoning skills, as well as improved impulse control and self-discipline.

Read This Part--It is Extra Amazing (9:14)

The stress of the heat during sauna use increases the amount of brain-derived neurotophic factors (BDNF) released (when combined with exercise). BDNF is amazing stuff. Increased BDNF levels do the following:

1. increase the growth of brain cells
2. increase the survival rate of existing brain cells (they live longer)
3. improve learning and retention
4. reduce depression and anxiety related to early life events
5. improve the ability of muscles to repair themselves throughout the body

That's pretty amazing stuff.

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

This article is Part Two of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

--------

Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Effects of Heat Acclimation on Muscle Building (4:40)

The following effects occur during hyperthermic conditioning through regular sauna use:

1. The production of heat shock proteins is induced. Heat shock proteins repair muscle damage, convert amino acids into muscle tissue, and increase muscle density.
2. Growth hormone levels are boosted. Growth hormone is responsible for cell growth and regeneration, and increasing muscle and bone density.
3. Insulin sensitivity is improved. Insulin is a protein critical to muscle building.

Muscle Mass Gains Through Sauna Use (6:30)

It was found that two back-to-back sauna sessions at 80 degrees Celsius for 20 minutes boosts growth hormone levels two-fold.

Two sauna sessions for one hour per day for a week cause a 16-fold increase in growth hormone levels. That's huge!

And You'll Live Longer, Too (7:38)

And if that's not enough, it was also found that heat stress, such as through sauna use, boosts lifespan by as much as 15%.

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

This article is Part One of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

--------

Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Effects of Heat Acclimation on Endurance (1:49)

The following effects occur during hyperthermic conditioning:

1. blood flow to muscles is increased, delivering nutrients and reducing dependence on glycogen stores during periods of activity, such as running
2. blood flow to the heart is increased, reducing strain and heart rate, which allows activity to be maintained over a longer period of time
3. blood flow to the skin increases, which aids in heat dissipation and helps keep the body's core temperature lower

Endurance Gains Through Sauna Use (3:22)

It was discovered that twelve 30-minute sauna sessions twice a week after an intense run led to a 32% increase in the distance run before exhaustion was reached, as well as a 7% increase in plasma volume and a 3.5% increase in red blood cell count, which aids in oxygenating muscles during exercise.

Heat acclimation through regular sauna sessions can help athletes improve overall endurance, particularly for cardio-related activities.

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

Oh the steam room--or what we like to call "wet saunas."

With a great deal of planning and a little hard work, you can build a steam room in your home as a great complement to your sauna, or to jazz up your bathroom.

Ready? Let's do this!

Making Choices

First, you need to decide: do you want to simply convert an existing shower/bath into a steam room, or are you going to build a steam room? There are also modular steam rooms/steam room kits you can buy that pretty much just need access to water and electricity.

You also need to figure out how many people you want to accommodate at one time. If converting a shower or bath, it might only have enough room for one.

There are several other things you'll need to think about when planning and designing the steam room:

• The door--It should swing outward, out of the steam room. Make sure it can open fully unobstructed.
• Steam outlets--The steam has to enter the room somehow. It will be hot! Generally, the outlets are low, near the floor. Put it somewhere it won't burn feet.
• Lights--You'll need IP-rated low voltage lights. You could have color light therapy if you wanted, too.
• Ventilation--When you open the steam room door, steam will escape. Make sure there is proper ventilation in the outer room to extract the steam.

Making More Choices

Converting an existing shower/bath is relatively easy: just install a steam proof door and a steam generator. Voila! A steam room!

We have great Tylo steam doors here, here, and here. And we have an amazing range of quality steam generators here.

But if you're building a steam room from the floor up, you need to think about ... well, about the floor. And up.

• Floor--As with just about every part of the steam room, the floor will need to be waterproof, especially where it connects with the exterior walls.
• Walls--These should be lined with tile-backer board.
• Benches/Seats--You can purchase ready-made benches and seats, or you can construct them in the same manner as the walls and line with tile-backer board before finishing.
• Ceiling--Build this the same way as the walls, being sure to construct a gradient that will allow condensation to drain away to one side rather than dripping down onto people's heads. It can have a central pitch, slope in one direction (a gradual slope of 2 inches/foot is adequate), or be domed, barrelled, or rolled. You will also need to determine how high the ceiling will be. For maximum steam build-up and to prevent cold spots, it should be lower than 8 feet high.
• Tiles--This is the most common way to finish the interior of a steam room. Ceramic is good. Granite is colder and will require a heftier steam generator. Just about anything will do, though, so long as it is non-porous.
• Grout and Adhesive--Anything that works for a shower will work for a steam room.
• Shower--As a nice option, you could install a shower in the steam room or nearby for post-steam showering.
• Other Accessories--There's a lot of other stuff you could put in a steam room, like a stereo system, MP3 jacks, or an automatic essence dosing system. Just make sure these accessories where constructed especially for use in a steam room.

Prepping the Space

You'll need to prepare the steam room location before you do any installation. Steam escaping from the steam room can and will seriously damage the infrastructure of the building in which it is housed. If the building is under construction, have the builders steam proof the room. For existing structures, have a contractor verify that the room can withstand steam. If it cannot, you will need to take steps to correct it.

Basic safe steam room installation include preventing steam from escaping, collecting condensed water before it drips on people, and draining water. To address these, the steam room should be properly sealed, insulated, have a sloping ceiling (see above) and have good drainage.

Time to Build!

When installing the door, consider this: small steam rooms (such as converted showers/baths) should have a small gap at the bottom of the door to permit air flow. Larger rooms can have an air-tight door.

All steam baths will need a generator of the proper size. Most manufacturers will provide guidelines to help you choose the right size. The materials used in the construction of the steam room will also determine what kind of generator to get. Once you've selected a generator, you will need to put it somewhere dry and accessible within 5 meters of the steam room, such as in a cupboard or garage. It should also be low-traffic and NOT located outdoors or in a space exposed to cold temperatures. It will need a water and electrical supply and you'll need to be able to run a copper pipe from the generator to the steam outlet in the steam room and control cables to the thermostatic control. The area will also need to be insulated with a drain nearby.

The electrical connection for the generator should be 240 volts. The water supply can be either hot or cold. Hot will create steam more quickly, obviously, but will require the generator to also be attached to a hot water heater.

When you have the generator properly installed and have it connected electrically to the control panel, plug it in and test it through the control panel. If everything is set up properly, it should light up.

At this point, if everything looks good, pat yourself on the back--good job! It wouldn't hurt to have a plumber and electrician come in and look at everything to make sure the installation is safe and solid. In any case, do not use the steam room for 24 hours. This gives all the connections time to dry.

It Doesn't Hurt to Get Some Help

The construction of a steam room and the installation of the generator can be done by anyone with moderate skills. However, if your skills are not up to it, or just to be safe, it doesn't hurt to have licensed professionals come in to help.

• http://www.healthy-sauna.info/how-to-build-a-steam-room.htm
• http://www.helo.co.uk/?c=how-to-build-a-steam-room-194

With enough time and money, you can design a pretty amazing sauna. Enlist the aid of a designer and contractor, and get the sauna of your dreams! But even with a limited budget and a staff of just yourself, you can design an attractive sauna that adds value to your home and provides a spa-like retreat for you and your family.

In lieu of a hiring and designer and contractor, you can purchase a pre-cut sauna kit. We carry a large selection of pre-cut sauna kit sizes here. These kits let you design a sauna layout for any type of space. You'll need to do most of the building yourself, but it can be done over several weekends--about 16 to 24 hours altogether.

Pick a Location for Your Sauna

The location of your sauna is very important. It will need to be placed on concrete, tile, linoleum, or another surface that does not absorb moisture. Never install a sauna on carpet! You'll also need to decide whether you want your sauna indoors or outdoors.

Indoor saunas can be designed to fit in your bathroom, basement, in a walk-in closet, garage or spare room.

Outdoor saunas cost more to install than indoor saunas, due to the costs of running water and electricity to the location, as well as the cost of building a protective roof. You'll also need to check municipal bylaws that may restrict the size and location of your sauna. Don't place outdoor saunas too close to property lines, and you'll need to construct a foundation below the frost line.

Wherever you build, make sure it is level and there is access to a 240-volt electrical supply.

Things to Plan Before You Build

Once you've chosen a location, draw a line on the floor or the ground to get a better idea of how the room or space will look once the sauna is built. Measure the space to determine the kit size you will need to order. Sauna sizes start at 3'x4' for 1 person. A height of 7' is ideal. When measuring for benches, allow about 2' of bench for each person on the upper bench. If you want to lie down in the sauna, allow at least 6 feet along one wall.

Be sure to plan for the door location and the direction of its swing. It should swing out of the sauna, not into it.

For optimum bench layout, put the door and heater next to each other on a long wall. Bench depth is generally 19", and height is either 38" for the upper bench or 19" for the lower bench.

Ordering Your Pre-Cut Sauna

Once you've got the location, measurements, and basic plan, you're ready to order your kit. If you have questions, be sure to ask! We can help you choose the right size kit for your plan and give you tips on how to build it. You'll be in your own custom-designed sauna in no time!

• http://www.diynetwork.com/how-to/how-to-build-a-sauna-building-the-sauna-frame/index.html
• http://www.greatsaunas.com/plans/build_sauna.cfm
• http://www.selfgrowth.com/articles/How_to_Build_a_Home_Sauna.html
• http://www.saunas.org/sauna_planning.html
• http://www.saunas.org/saunas_how_to.htm