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Sauna as regeneration after training?

The beneficial effect of saunas has been known for a long time. It’s an important part of biological regeneration. Sauna can have a positive effect on our health, well-being and promote better regeneration. However, it’s important to remember that improper use of sauna will have the opposite effect.

A brief history of sauna

Sauna is not a new invention. It was well known and used for more than two thousand years. Initially, the sauna was mainly used for hygienic and therapeutic purposes. Quite soon after, however, its relaxation properties were also discovered.

The habit of taking a warm bath was probably born in central Asia, and from there he traveled to Europe.

The first saunas were discovered in the areas inhabited by the Slavs and in the northern part of the Scandinavian Peninsula resembled primitive dugouts with fireplaces. Stones were heated on the fireplaces, which were then watered to produce steam and intensify the sweating effect.

It was only when the hot baths spread in Greece and Egypt that the rich began to build more luxurious and better equipped rooms.

The custom of hot baths reached Rome around the 1st century BC. It was there that the famous thermal baths were built. During the reign of Emperor Constantine in Rome itself, there were nearly one thousand public baths.

Finland has the longest uninterrupted traditions associated with the sauna, they are about 2000 years old. The Finns created a dry sauna – they used steam saunas.

It was not until the 11th century that the hot bath culture was popularized in western Europe: France, England and Germany. By gradually expanding continental countries.

In Poland, the first primitive saunas began to emerge in the 9th and 10th centuries. In Slavic they were called “al. – atba”.

In Poland, steam baths were extremely popular during the Middle Ages when many such places were built. Unfortunately, King Stefan Batory did not like them. As a result, interest in this entertainment decreased. A renewed wave of interest in steam baths came back only in the 1930s, thanks to the Olympic Games in Munich in 1936 and the Finns, who at that time popularised these baths again.

Sauna today

Today, the sauna is characterized by its high temperature. It may be accompanied by low or high humidity, depending on the type of sauna. There are dry, steam, wet saunas, infrared saunas.

Dry sauna is also called Finnish sauna, it’s usually a wooden room with a stove. It’s suitable for bathing at 90-110 ° C and about 10% humidity.

Steam bath is also called a Roman bath. In the steam sauna the temperature is lower, around 50-65 ° C, and the humidity is very high – over 40%, sometimes even reaching closer to 100%. A steam room is usually a tiled room. Usually a steam generator is used in those rooms.

Infrared sauna looks like a dry sauna. However, the heating elements are infrared radiators. In an infrared sauna, the temperature and humidity of the air play a supporting role. Body heating is done by infrared radiation, and parameters such as temperature and humidity can be varied.

How does a sauna work?

When it comes to a dry sauna, there is a stove in the room. There are stones that heat up to several hundred degrees Celsius. The furnace operation controls the electronic controller, which can program the operating time of the furnace and the temperature.

The treatment we give during our stay in the sauna consists in overheating the body at high temperatures and periodically cooling it with cold water.

You should only stay in the sauna for a few minutes, then cool down and rest. Repeat the cycle 2-3 times.

The high temperature in the sauna results in a cardiovascular load similar to that of light exercise.

Stimulation of the blood stream results in better nutrition and purification of body cells.

What are the advantages for a trainee to bring a sauna?

With the regular use of the sauna we can definitely improve the effects of our strength training or endurance. This is due to the positive processes taking place in our body during the procedure.

Using the sauna helps reduce post-workout pain by warming up and relaxing the stretched muscles and improving joint mobility.

It stimulates the nervous system, which contributes to the increase of strength and speed of muscle contraction,

It affects the speed of removal of muscular metabolism products produced during intensive exercise

Strengthens the immune system

It promotes relaxation and well-being

Increases blood supply (oxygenation) of the tissues

In moderation and in the right way!

Sauna will certainly help to improve the muscle regeneration process, provided that we will use it properly. Excessive, too long or too intense visits to the sauna can have the opposite effect.

Use of the sauna is recommended, but do it safely and don’t expose your own health. There are some rules that we should keep in mind:

Do not use the sauna after a workout

Do not use the sauna directly before the workout.

Also remember to properly hydrate your body before entering the sauna as well as after you leave

We should not use the sauna for more than 15 minutes at a time, after that we should go out, rinse with cold water and sit comfortably or lie down.

 

In summary, the skillful use of the sauna has a beneficial effect on our health and promotes post-workout regeneration.

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Why sleep is so important?

You do not need to be a great expert on the subject to know that sleep plays an extremely important role in our lives. We can easily notice that its lack translates into our worse well-being, tiredness or lack of concentration. However, not everyone knows that sleep deprivation has much more impact on us. It can contribute, inter alia, to the development of diabetes and heart disease.

We are not able to determine the perfect amount of sleep that will be suitable for everyone. However, based on the research carried out, it was estimated that the optimal sleep dose is seven to eight hours a day. However, it is not only the length of sleep that is important, but also the preservation of a kind of “schedule” of sleep.

It is worth taking care to go to sleep and get up at similar times every day. It is also important to calm down before bed, airing and darkening the bedroom, and at least 30-60 minutes before bedtime, we should stop using electronic devices.

Sleep is an important part of a healthy lifestyle.

Longevity

Studies show that people who sleep less than seven hours and more than nine hours a day have a 30% higher risk of early death than those who sleep about eight hours. If you care about longevity, take care of the right amount of sleep!

Inflammation

Studies have shown that sleep restriction may increase the presence of markers of inflammation. Inflammation is a risk factor for heart disease and stroke, so it can partly explain why bad sleep is associated with heart disease.

Memory

Sleeping with a book under the pillow, unfortunately, does not affect the contents contained in it. However, sleep helps in the processing and preservation of memories, and thus also affects the improvement of memory. It has been confirmed by scientific research that people who sleep after learning better cope later with tests that check the acquire knowledge.

The use of sleeping pills can cause memory problems!

Concentration

According to one of the studies, people who did not sleep at least 17-19 hours did the tests the same or even worse than people who had a blood alcohol content of 0.05 per milile.

The speed of reaction of people who did not sleep for some tests was reduced by up to 50%, and the accuracy in solving them was much worse than when they were under the influence of alcohol.

In addition, people who have not slept for a long time usually have a problem in assessing their condition.

Depression

As in the case of stress, the relationship between depression and sleep goes both ways. Depression is often associated with sleep disorders. Studies have also shown that too little sleep or poor quality sleep can affect the development of depression.

The reason for this relationship has not yet been fully understood, but it has been shown that sleep disorders can reduce the amount of pleasure we feel in everyday life.

Stress

Stress can of course affect sleep disorders, but also lack of sleep can contribute to increasing the amount of stress in our lives.

A limited amount of sleep affects the increase in the level of cortisol in the blood. Cortisol is called the stress hormone. Our body treats lack of sleep as a stress factor.

Heart diseases

Bad sleep is correlated with various heart problems, including high blood pressure, atherosclerosis, heart attack and stroke. Only one sleepless night can cause a person with hypertension to have elevated blood pressure throughout the next day.

Lack of sleep not only reduces the activity of the parasympathetic nervous system, but also increases the activity of the sympathetic nervous system, that is, the one that starts at the moment of fight, flight, stress.

Diabetes

Links between the development of type 2 diabetes and sleep deprivation are associated mainly with an increased risk of obesity. The more or less we sleep, the more we are exposed to fatigue. The more obese we are, the more we are exposed to the development of diabetes.

In addition, poor sleep can affect the secretion of hormones associated with glucose metabolism. Sleep also seems to reduce the activity of the parasympathetic nervous system, which plays a role in controlling and releasing insulin.

One of the studies showed that people whose sleep was limited to 4.5 hours a day for 4 consecutive nights, noted a 16% decrease in the body’s overall ability to respond properly to insulin.

Obesity

A three-year study of more than 20,000 people showed that people who slept less than five hours more often experienced problems of overweight and obesity compared to those who slept seven hours. This is probably due to a greater appetite (especially for salty and sweet foods) as a result of sleep deprivation.

In summary, sleep is an extremely important part of a healthy lifestyle. We often focus too much on physical activity and diet, forgetting that without proper quantity and quality of sleep, we can not be healthy, slim and full of energy.