On the one hand, the recommended length of the session depends on the type of sauna, and on the other hand, on your personal physical constitution and individual sauna experience. The question: how long to stay in the sauna? therefore cannot be answered across the board. However, there are some criteria that you can use to calculate the maximum time you should spend in the sauna for yourself.
You should not underestimate possible stress
Sauna means stress for the body, but positive stress that must be clearly differentiated from conventional stress in everyday life or in the office. Above all, this means the increased blood flow due to the expansion of the blood vessels: the heart has to pump more blood and you can sometimes really run out of breath. How quickly you reach such a state differs from person to person. Younger people naturally tolerate more than older people or children. Personal experience is also an important point. If you to the sauna every 1 or 2 times a week, your body will get used to it. As a result, it increasingly adjusts to the increased stress and copes with it better and better. If you have not been in the sauna for a long time or are even a complete beginner, you should leave it sooner rather than later.
How long is long enough?
The following rule of thumb applies to the question of how long you should stay in the sauna: A session in the sauna takes about 15 minutes on average. Depending on your well-being, you can deviate from this value up or down, although you should not exceed 20 minutes upwards, even in the best of health. Cardiovascular diseases or general circulatory problems are, apart from this, a clear contraindication for prolonged sauna use. The following rituals, cooling down in the shower and taking a break, should also take about 15 minutes. One round takes about 45 minutes in total. How long you lay out the rest phases is a personal decision.
What are the advantages of going to the sauna?
People go to the sauna for different reasons. For some it is just a form of relaxation and for others it has a health reason. The extreme sweating naturally guarantees that different pollutants get out of the pores. This not only ensures better and clearer skin, it also increases your well-being. Some reports also confirm that visiting the sauna regularly can help you lose weight as it speeds up your metabolism. The answer to the question: ”how long to stay in the sauna?” is: as long as you feel is right. If you feel too weak and think the heat may be too intense, you should leave. Even if the sauna has a positive effect on the body, too much can be unhealthy. At the beginning it is therefore advisable not to sit in the sauna for more than 15 minutes so as not to over-exert the body.