How to properly take a steam bath with health benefits: features of the procedures

The bathhouse is a good place for quality rest and healing of the body. It helps relieve fatigue and stress, cleanse the skin, relax muscles, improve blood circulation and eliminate toxins.

Even two centuries ago, the art of healing in a Russian bath was absorbed by Russian people, as they say, with mother’s milk, because it was part of everyday life. Many people saw visiting the steam room as a kind of ritual filled with sacred meaning.

Nowadays people come to the bathhouse to spend time supposedly with health benefits, without knowing the basic rules of visiting the steam room and bathhouse etiquette. For example, few people know how to heat a sauna, steam a broom, take a steam bath, and what to do in a steam room.

The steam room has a powerful therapeutic effect on the cardiac and respiratory systems, the musculoskeletal system, and provides an energy boost for the whole day.

Let's look at how to properly take a steam bath with maximum benefits for physical and mental health.

The benefits of steaming in a sauna for the body

For people in good health, a Russian bathhouse with a broom is recommended without fail. It helps strengthen blood vessels, joints and ligaments, improve immunity and relieve fatigue.

By following the rules and recommendations for visiting a steam room, people are less likely to suffer from colds and viral diseases, recover faster from injuries and tolerate stressful situations more easily.

A broom is the main attribute for carrying out procedures. It has a healing aroma, effectively affects the skin, improves blood circulation and cleanses pores of impurities.

The health benefits of bath procedures are as follows:

1. Maintaining optimal temperature conditions up to 75 degrees with humidity from 40 to 60%. This promotes rapid relaxation and general detoxification of the body, strengthening bone tissue, improving blood circulation and lymph flow.
2. Regular beneficial effects of steam can replace full-fledged fitness classes. So, 60 minutes of staying in a Russian bath is equal to 2 hours of exercise on exercise bikes.
3. The bath helps stabilize blood pressure, improve the movement of blood and lymph, and normalize the functioning of the excretory system. In addition, the steam room allows you to get rid of constant headaches, improve the functioning of the respiratory system, strengthen joints and relieve pain syndromes in muscle tissue.

Time for receiving heat-air procedures

During the reception of heat-air procedures, several stages can be detected. The first stage can be called adaptation. This stage begins with the body warming up through the lungs and skin. Having warmed up a little, the blood begins to warm up, as well as the tissues that lie deeper. In addition, the blood supply to the vascular bed and muscles begins to increase. Blood microcirculation and blood flow begins to increase approximately three times, but sometimes reaches five. After only five and sometimes seven minutes, sweat begins to appear, which, by the way, slightly slows down the heating of the muscles and deeper tissues. Further, because of this, the period of passive warming up and getting used to high temperatures ends. Just at this moment, the internal organs of a person had already begun to warm up, the temperature of which was already beginning to exceed 38 degrees.

But the second period is characterized by even more intense heating of the body and internal organs, gradually accumulating heat. At such a moment, profuse sweating begins, the blood thickens and decreases in volume. Dehydration of the body begins, during which it loses a lot of fluid, and with it salts, as well as potassium chlorides. At such a moment, an imbalance in the balance of salts in the body begins. If you incorrectly use the thermal effect on the body, the temperature of the internal organs and the body as a whole will become above 39 degrees, which will seriously affect the person. At this point, overheating may occur. This condition is incredibly dangerous for a person, especially if the first signs of exhaustion of the body appear. They look like weakness, high fatigue, cramps of some muscle groups. Well, if you continue to be in the steam room, then the indicated manifestations of overheating can include nausea, dizziness, absent-mindedness, vomiting, shortness of breath, nervous excitability, inappropriate behavioral reactions, etc. At such a moment, a person is at risk of getting a heat stroke. During this period, the heart begins to beat at a frequency of 160-180 beats per minute, and breathing increases to 28 breaths per minute.

At such a moment, the cardio-respiratory system experiences excessive tension, which causes a rapid heartbeat, an increase in pressure, and also an increase in myocardial contractility.

Where to go to steam and wash: types of baths

• Russian bath. As major experts in this field say, the Russian bath is considered the most beneficial for the body due to the average temperature and high humidity in the steam room. A typical Russian bathhouse is built entirely of wood and consists of two rooms: a steam room with a stove and a dressing room. Various infusions brewed from medicinal herbs are poured onto the hot stones. To enhance the healing effect of the Russian bath, brooms made from certain types of wood and various forms of massage are used.
• The Roman bath is the place most suitable for pleasure and communication. No wonder it consists of three main rooms, where each has its own purpose and temperature. In our understanding, you won’t be able to take a steam bath in such a bathhouse.
• According to the Turks themselves, you can take a proper steam bath in a Turkish bath called “hamam”. A standard Turkish bath has several rooms, the temperature in which increases by an average of 5 °C in each room. This sauna is distinguished by its low temperature, starting from 35 °C.
• The Irish bathhouse is a kind of hybrid of Russian and Roman bathhouses. From the Russian bath she got steam and humidity, and from the Roman bath she got the fact that steam enters the steam room from cracks in the floor. It is not difficult to steam in such a bath, since the main difference between the Irish bath and its prototypes is the very low temperature, about 55 °C.
• A Japanese bathhouse cannot even be called a bathhouse, or it can be, but with great stretch. In a typical Japanese bath there are no steam rooms, dressing rooms or pools with cool water, but there is a barrel of salt water (almost boiling water), in which the Japanese warm themselves and massage themselves with brushes. There is also a group version of this procedure, where several people warm up at once. Warm up - please, but it is simply impossible to steam in such a bathhouse.
• Sauna - more precisely, a Finnish bath. Thanks to the love of many for extreme temperatures, it has taken root in our country. Most sauna adherents say that you can only steam properly in it, bringing a broom into the procedure and watering the stove with herbal infusions. Although the main difference between a sauna and a Russian bath is the lack of humidity in the steam room. A traditional sauna consists of three rooms: a steam room, a room with a pool and a relaxation room.

Microclimate in the steam room

If a person wants, he can create in the steam room those microclimatic conditions that become optimal only for him. Such conditions can be regulated only with water and steam. In addition, they may depend on the type of bath you are in. The same heating temperature in a dry and wet bath can be perceived differently by a person. Thus, dry microclimate conditions in the steam room will not burden the body as much as, for example, humid ones, given the same temperature in them. This can be explained by the fact that high steam pressure, which appears due to the microclimate formed in the steam room, can partially or completely stop the sweat that evaporates from the human body. This happens for obvious reasons - due to the greenhouse effect in the steam room. Thus, heat transfer in the body either becomes several times slower or stops completely, after which the human body warms up many times faster and deeper. It is worth remembering that high temperatures can have a quick and sometimes negative effect on the body, and in particular on the body’s thermoregulation, respiratory and cardiovascular systems. In addition, it also affects the endocrine system and even metabolism. But there are also parts of the body that the steam effect of the bath does not affect. Such as: digestion, nervous system, and even blood circulation.

It is worth understanding that the microclimate that is created artificially in the steam room can not only cause the therapeutic and training process and bring a positive effect, but also cause the body to be in a state of stress for some time. The most dangerous combinations are considered when the temperature in the steam room is very high and the humidity remains low. Humidity generally plays a big role in this case. It should not be too low - less than 10%, and very high - 100%. It is these microclimate conditions in the bathhouse that can be too bad for the human body and cause harm.

When creating an ideal microclimate in a steam room, it is worth considering such points as an unpredictable increase in humidity. Sometimes the humidity can reach 80% without adding water to the stones. This is due to the fact that the air in the steam room is absolutely still, and therefore the more people in the steam room, the more humidity in the air. Sometimes, for some people, such conditions become almost impossible and they cannot stand being in a steam room. When there are many people in the steam room, the air very quickly becomes saturated with carbon dioxide and evaporation of human sweat. At such a moment it becomes as if heavy and a feeling of stuffiness begins. And of course there is nothing surprising here, because the concentration of carbon dioxide becomes about ten times higher than in a normal room. Since sweating in the steam room is very profuse, and the sweat begins to evaporate after some time, the air in it very quickly becomes somewhat toxic. This occurs due to the presence of toxic substances in human sweat. It is for this reason that after each visit to the steam room it needs to be ventilated, especially if there was a group of people in it. As a rule, experienced steamers use improvised means in the form of towels or other things that allow them to expel stale air from the steam room. Modern steam rooms have special fans or air conditioners, but not everyone can afford such a luxury.

Preparing for a visit to the bathhouse

Bath procedures are an art that requires careful preparation. To go to the steam room you should prepare:

• Terry towel or sheet.
• A hat or other headdress.
• Flip-flops or flip-flops with an anti-slip base.
• Changeable underwear.
• A woolen mitten or mitten.
• Personal hygiene products – soap, washcloth, shampoo, gel, pumice stone.
• Comb and brush for massage.

You should also choose bath brooms - for example, from birch or oak branches.

It is recommended to steam them 24 hours before visiting the bath in cold water, then wrap them in a damp cloth. This will preserve the unique aroma and elasticity of the ligaments. After entering the steam room, the brooms are thoroughly steamed on a heater. This will make them softer and more flavorful.

Equally important is preparing the body for the procedures. The last meal should be 60 minutes before visiting the bathhouse. You cannot be in the steam room on an empty stomach, under the influence of alcohol or drugs, or after surgery on internal organs.

Details about bath brooms

Always choose the fluffiest broom for your bath. The method of steaming it largely depends on the branches used.

Birch broom is one of the most popular brooms. Essential oils and tannins contained in birch leaves disinfect the air. The same effect is produced on the skin and respiratory organs.

The linden broom is very soft. It will help get rid of headaches and rashes.

Oak is known for its large amount of tannins. They are found in the bark, as well as in the branches and leaves that are used to make brooms. This bath tool will be useful for those with oily skin, as well as people suffering from sweating. A broom made from oak branches is heavier than a birch one, but it is stronger and retains its appearance during several visits to the bathhouse.

Eucalyptus broom releases bactericidal substances abundantly. They have a positive effect on both the skin and the respiratory system.

Bird cherry is very tender and has a pleasant aroma. It has a mild healing effect.

Coniferous brooms (fir, pine, juniper) help get rid of the effects of a cold. The essential oils contained in them have a calming effect. These brooms are hard and prickly. They are not recommended for use by people with sensitive and vulnerable skin.

A broom does not have to consist solely of one plant. You can use “bouquets” of tree branches and stems of wormwood and tansy in the bathhouse.

For steaming, birch and oak brooms are most often kept in a basin for about 20 minutes. The second option: quickly “bathe” the bath accessory in hot water, pack it in a plastic bag and let it lie in the steam room on the top shelf.

Bundles of coniferous branches need to be steamed with boiling water until soft. However, if you like a hard massage, you can only rinse the prickly broom without waiting for the needles to completely soften.

The most extreme broom

The most extreme brooms include nettle brooms. Only extreme visitors who are not afraid of pain will risk trying it.

Fresh stinging nettle leaves are used. The first reaction to them is very painful. However, after a while the pain goes away, and the person feels unprecedented lightness.

Effects of steam on the body

The high air temperature in the sauna and steam bath increases sweating and opening of pores, ensuring the active removal of accumulated toxins and increasing immunity.

The main thing that a Russian steam room has that a Finnish sauna lacks is light and clean steam, which has a beneficial effect on the organs of the respiratory system. Steam penetrates deeply into tissues, nourishes and cleanses cells.

To prevent possible overheating of the body, increased sweating is accompanied by accelerated blood circulation and redness of the skin. Blood actively saturates cells with oxygen and nutrients, improving the condition of the epidermis and internal organs. At the same time, excess fluid is removed from the body through the sweat glands, which experience extreme stress.

For this reason, it is important to maintain a drinking regime during bath procedures. The main rule is to drink large amounts of healthy liquid in small sips.

Contrast baths are no less useful than thermal procedures, as they provide rapid closing of pores. Simultaneous heating of the body and short-term cooling promotes effective cleansing of the superficial and deep layers of the epidermis.

Let's add some flavor

The smells give the bathhouse a special atmosphere. They come from the heated shelves and walls of the steam room, which are lined with birch, linden, and pine. However, water served on stones can add a very special aroma. Vacationers often use the liquid left over from steaming brooms for these purposes.

You need to add water little by little (no more than 0.2 liters at a time) and to the hottest place. Then it will quickly evaporate, giving birth to light, soft and healthy vapor.

You can spray hot stones with:

• kvass (it gives the smell of baked bread);
• mint decoction (has a calming effect);
• mustard with water (speeds up recovery from colds).

Step-by-step process of steaming in a sauna

In order for steaming in a bathhouse to give a noticeable effect, proper preparation for the first session is required. An important step is a relaxing shower to prepare the body for subsequent thermal procedures.

First you need to rinse your body (your head remains dry) with warm water, gradually increasing the temperature to 50 degrees.

Important! When taking a shower, it is not recommended to rub your body with a washcloth or massage brush, or use gel or soap, which can lead to skin irritation.

Before visiting the steam room, just dip the hat in cool water, wring it out and put it on your head. This will provide reliable protection against overheating throughout the entire session.

First visit to the steam room

At this stage, the body is gradually prepared for thermal stress. Warming up the body at a low temperature leads to dilation of blood vessels, opening of pores and increased sweating.

It is recommended to start steaming in the sauna on the lower tier of the shelf in a sitting or lying position. Breathing is smooth and deep without tension, accompanied by gradual redness of the skin and rapid heartbeat.

Then you can move to the shelves higher, relax and breathe with your diaphragm.

The duration of the first approach should not exceed 8–10 minutes.

1.5 minutes before leaving the steam room, you need to sit down to prepare your cardiovascular system for a standing position. After the first visit, it is recommended to take a cool shower, drink warm tea or herbal decoction.

Second and subsequent visits

Next, you can actively use brooms after pre-heating on hot bath stones. The second visit is best done with a partner who will help you perform an effective warming massage with a broom.

One steamer in the bath takes a lying position, the second performs patting and rubbing with a broom from the feet to the neck and shoulder girdle, and then in the opposite direction. After spot warming up, light blows follow, which should not cause discomfort or pain. The massage ends with a warm compress: the ligament is heated with steam and applied alternately to individual parts of the body for 3–5 seconds.

After completing the procedure, you need to slowly rise and stay for 2-3 minutes to stabilize blood pressure and heart rate, after which you can slowly leave the steam room.

Each steamer decides for himself how long to steam in the steam room, but the recommended duration of the session should be from 8 to 20 minutes, the number of visits - from 3 to 6. Before each visit, you need to take a break for a quarter of an hour.

What to do during breaks

Rest between visits to the steam room is no less important than bath procedures. Experienced steamers use it for contrast and cosmetic procedures.

After leaving the steam room, you can swim in a font or pool, wipe yourself with snow or douse yourself with cold water from a tub.

Beginners should be careful with contrasting procedures for hardening; the best option for them is a cool shower and dry rubbing.

After completing water procedures, it is recommended to replenish the water balance in the body with a cup of tea, herbal decoction, berry juice or still water.

Relaxation is the best time for cosmetic procedures. After the steam room, it is recommended to use cleansers based on salt, honey and coffee grounds.

No less popular are anti-cellulite wraps with creams and lotions to increase blood circulation in tissues and break down fat deposits. A good effect is achieved through the use of anti-aging masks prepared with your own hands from natural ingredients.

The duration of rest should be equal to the time spent in the steam room.

Completion

The number of visits is determined by the health and physical well-being of the steamer. If you experience unpleasant and painful sensations - dizziness, nausea, lethargy and drowsiness - you must immediately leave the steam room. In this case, the bath procedures are considered completed.

After the final session, it is recommended to cool down by sitting for a few minutes in a cool waiting room or relaxation room to normalize body temperature and heart rate. For seasoned bathhouse attendants, completion of the procedures is accompanied by a warm shower, rubbing, and a cup of tea or juice.

Over the many centuries of the existence of the Russian bath, the almost magical procedure of cleaning and healing with the help of steam has turned into a whole science, representing a set of rules on how to steam properly and how to behave while steaming. In fact, hot air has a very powerful effect on the body; failure to follow the rules can lead to the fact that a wonderful procedure, contrary to expectations, will cause harm to the body.

Content:

1. How to take a steam bath correctly - a few rules that visitors to the steam room should adhere to video
2. Best time to visit the bathhouse
3. What to take with you video
4. How to properly take a steam bath - we begin preparing for the procedure
5. Steam room in a Russian bath - procedure for taking procedures
6. How to use a broom video
7. Refreshing water treatments after the steam room
8. How to quench your thirst
9. Myths about the Russian bath - should you believe them?

How to take a steam bath correctly - a few rules that visitors to the steam room should adhere to

Among the basic rules, experienced steamers name the following:

• if a person feels unwell, it is better not to go to the steam room,
• jewelry, glasses, watches should be left in the dressing room,
• You should not move much in the bathhouse,
• lovers of contrasts can take a shower while relaxing, plunge into ice water or plunge into snow, of course the latter is only possible in winter, but it should be remembered that rest, even a short one, is much more important than contrast,
• to feel higher temperatures you should move to the upper shelf, to cool down - to the lower one,
• rest after steaming should last no less than 20 minutes, taking a shower during it is mandatory,
• You should not dry your skin with a towel after the steam room - it should dry on its own; warm air will facilitate rapid drying.

Some of these rules require more detailed decoding.

Best time to visit the bathhouse

You should not go to the bathhouse immediately after eating, or even worse, alcoholic drinks; the best time to visit the bathhouse is one and a half to two hours after eating. It is advisable to consume liquid in a reasonable amount; alcohol should be avoided altogether.

If during the day a person was engaged in heavy physical labor, then before visiting the steam room he should have a good rest, but if the work was mental, he can go to the bathhouse without a rest break.

The time for receiving steam procedures should be chosen so that the process takes place without unnecessary fuss, so that it is possible to enter the steam room several times, it is advisable to organize it so that each stage takes place without fuss.

You should also provide enough time for rest - short after each approach and longer - at the end of the procedure. Otherwise, it will be difficult to get quality rest for the nervous system, complete relaxation.

What to take with you to the bathhouse

Particular attention should be paid to the essential attributes, without which a Russian bathhouse simply cannot be considered one. The main one is a broom. Moreover, a popular proverb says that a broom in a bathhouse is the head of everything, depending on what branches were used to make the broom, it can be used to expel various ailments:

• birch - to relieve joint and muscle pain, remove purulent pimples on the skin, treat coughs, it also works as an excellent sedative;
• oak will benefit people with oily skin - it will give it elasticity and matteness, lower blood pressure, heal wounds on the skin;
• if a trip to the steam room is organized in the morning, then it is best to use a broom made of tansy grass and rowan branches - this will not help relax the body, its use, on the contrary, will invigorate and give energy for the whole day;
• a linden broom is the best remedy for colds and headaches; it will have a diuretic effect, promote increased sweating, and dilation of the bronchial passages;
• A broom made from coniferous trees will reduce the manifestations of rheumatism, will help in the treatment of various types of inflammatory processes in the body; coniferous brooms can be harvested throughout the year.

In addition to a broom in the bath you will need:

• a robe or large terry towel, a sheet,
• small towel for sitting,
• soap, shower gel, shampoo,
• pumice and washcloth,
• comb, massage brush,
• flip-flops or flip-flops,
• a hat or towel for making a turban - it is better not to expose your hair to high temperatures,
• change of linen,
• Be sure to wear a wool mitten so that you can hold the broom comfortably.

If you want to get maximum health benefits before visiting the bathhouse, you can prepare a cleansing mask from salt (200 g) and honey (250 g); if honey causes an allergic reaction, you can prepare a mask from egg yolk, yeast and sunflower oil (1 yolk per 1 tablespoon of yeast and 1 tsp vegetable oil).

How to properly take a steam bath - we begin preparing for the procedure

After serving in the bathhouse, first of all, you should deal with the brooms - they are washed under warm water in the shower, lightly shaken off and packed in a plastic bag, tied so that only the handle peeks out, and left in a heated steam room for 5 minutes, on the top shelf.

While the broom is warming up, you should take a shower, but you should not get your hair wet. Women should completely remove makeup.

You will also need to prepare sprinkles:

• pour 10 ml of eucalyptus tincture into one bucket with two liters of hot water - for watering the walls,
• into another bucket - pour 10 ml of mint tincture - to spray the stones.

In the locker room, you should remove all metal jewelry and watches - when heated to high temperatures, they can cause skin burns.

Be sure to protect your head with a hat or turban. Only after this you can enter the steam room.

If a person does not have experience in steaming, then before entering the steam room it is best for him to stand for a few minutes under a hot shower or at least take a hot foot bath. The same measures should be taken by elderly people or those suffering from high blood pressure (of course, if they are allowed to visit the bathhouse at all.

Before entering the steam room, you should not wash with gel or soap - they will remove fats from the skin, which can protect it from burning, especially if a broom is used. You should wash with a gel or shower after visiting the steam room - this will help wash away all the salts and toxins that have come out through the pores from the surface of the skin.

Steam room in a Russian bath - procedure for taking procedures

Since the shelf may seem too hot, you should lie down on it after spreading a towel. If the room temperature is optimal (+90 C) and the humidity reaches 10%, then the first entry should be limited to 10 minutes. How long is recommended for rest in the dressing room? After two visits, you can take a short cool shower or swim a little in the pool, then lie down in the dressing room.

Only then start steaming. With adjustable heating, you should bring the temperature for the first entrance to the steam room to +60 C; after staying in the steam room for several minutes, you can begin to gradually increase the temperature.

Since the temperature on shelves of different levels has significant differences, you can start from the bottom shelf, then move to the middle and top, in which case the vessels will have time to expand sufficiently and ensure the normal functioning of the body at maximum temperature loads.

It is best to steam while lying down - in this case, the whole body will warm up at the same temperature. It is recommended to keep your feet on a stand. You should also periodically turn from side to side - this will reduce the load on the heart. When leaving the steam room, it is recommended to douse yourself with warm water and rest in the dressing room for about 5 minutes.

The next time, to increase the heat, a simple method is used in a sufficiently heated bath: 200-300 ml of water is thrown onto the stones; this will not increase the temperature, but the steam content in the air will increase. At the same time, you should not allow the air to become too humidified - the steam will become heavy and breathing will also become harder. In a Russian bath, the temperature should be maintained at about +60 - + 80 C, with a humidity of 20 to 40%.

For those who are steaming for the first time, this will be enough; it is best not to use a broom.

How to use a broom

The wet broom, which has undergone preliminary preparation, should be held for some time under the ceiling of the steam room. Use a broom for a massage that enhances blood circulation and warms up the body. When leaving the steam room to rest, you should take brooms with you - it can wither from the high temperature. A dried out broom is dipped into a bucket of water, but then the water is thoroughly shaken off - the splashes will over-humidify the air, and the steam in a Russian bath should be quite dry.

Anyone who will use a broom should wear mittens made of natural material - preferably wool, and the head should be covered with a woolen cap or other comfortable headdress. You should not use a rubber cap as a headdress - it will compress the blood vessels and impede blood circulation, which is extremely harmful to the body.

You should go steaming in a group, or at least two of you - someone will need to spray steam on a person lying on a shelf, armed with a broom. Steam treatment should begin from the back, i.e. The person steaming should lie on his stomach.

First, hot air is blown on the legs, then raised to the upper parts of the body. The broom acts as a fan and continues to move the pores until the skin is covered with drops of sweat. Then the person must roll over onto his back, and the entire procedure will need to be repeated.

You can whip the entire body of the steamer only during the second pass; the force of the blow should be commensurate with the temperature in the room - at high temperatures the blows should be weaker. After steaming, you should not immediately leave the steam room - you should sit silently on the bottom shelf and gradually cool down. After leaving, you need to stand under a warm shower and cool down in the rest room or dressing room.

The time of soaring with a broom during the second run should be reduced to 5 minutes.

Breathing in the steam room should be done with an open mouth. The time spent in the steam room and the number of visits should be adjusted depending on how you feel; if it is normal, then you can make 2-3 sessions of 10 minutes each; in this case, 10 minutes between each session will also be enough to rest.

Warning! If suddenly a person begins to feel a rapid heartbeat, difficulty breathing or dizziness, then he should leave the steam room immediately.

Refreshing water treatments after the steam room

If after the steam room you plan to swim in a cold pool, ice hole or plunge into a snowdrift, then the body will need to be warmed up very well - in this case, with sudden cooling, even at sub-zero temperatures it is impossible to catch a cold. But you shouldn’t get too carried away with cooling procedures - they should be short-term.

After swimming in the pool or cooling off in the frosty air, you should take a warm shower and sit in the dressing room. You should not dry yourself after water procedures - this will increase sweating. You can only wipe your face and hair. You should not get dressed until sweating stops completely. It is best to rest lying in the dressing room for about a quarter of an hour.

How to quench your thirst

Naturally, increased sweating caused by staying in a room with fairly high temperatures will cause severe thirst.

For drinking, you should prepare kvass, lemonade, mineral water, fruits or juices in advance. You can also make tea. It is not recommended to drink cold drinks: cocktails, milk, beer. It is also prohibited to drink alcohol, both during and after vaping.

Myths about the Russian bath - should you believe them?

Losing weight. There are some myths about the bath, but experts put forward quite impressive arguments that cast doubt on their veracity. For example, the statement that by visiting a steam room you can lose weight is not entirely fair - the weight will decrease, but due to a sharp loss of moisture. This “weight loss” lasts a maximum of a day, the amount of moisture in the body will be restored during this period, the high temperature does not contribute to the resorption of fat deposits. To get real results you will need to visit the sauna regularly, weekly. At the same time, all organs begin to heal, metabolism is activated. It is this fact that can have an impact on reducing body weight. Without the help of a competent steamer, such results are unlikely to be achieved.

Hypertension. There is a widespread belief that hypertensive patients are strictly contraindicated from visiting a Russian bathhouse. In fact, moderate thermal effects on the body promote vasodilation and lower blood pressure. Therefore, a well-organized process can help a person get rid of the disease. Of course, you should discuss the possibility of taking bath procedures with your doctor. If your blood pressure rises to high levels, you cannot plan a visit to the bathhouse - it is better to consult a therapist and follow the course of medication prescribed by him.

But in any case, when visiting a steam room, hypertensive patients are not recommended to experience too sudden changes, for example, jumping into a pool with cold water; a sharp temperature change can cause vasospasm and the pressure will again make a sharp jump upward; it is better to cool down in a shower of moderate temperature.

Is it possible to steam on an empty stomach? The opinion that it is healthier to steam on an empty stomach is incorrect. The ideal time gap between eating and visiting the steam room is two hours.

It is advisable that the menu include dishes that help retain moisture, such as:

• fruit salads,
• soups,
• vegetable salads, for example - vinaigrette.

such food will prevent sudden dehydration of the body, which can occur under the influence of high temperature.

Author: Sergey and Svetlana Khudentsov

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Compliance with safety regulations

In order to take a steam bath without harm to your own health, you must follow the important rules of steaming:

• It is better to visit the bathhouse in a good mood and well-being. You cannot overeat or be hungry, drink alcohol or take drugs.
• The first entry into the steam room requires preliminary preparation of the body for thermal procedures.
• Your stay in the steam room should not be long - from 2 to 6 visits, 10 minutes each. Overheating the body can lead to heatstroke.
• You can only be in the steam room with dry hair. It is better to protect your head with a bath cap or towel.
• Drinking plenty of water in the bathhouse is a necessity. The best choice is green tea, herbal infusion, natural juices, mineral water and fruit drinks.
• You cannot wear jewelry, accessories, or decorative cosmetics on your face in the steam room.
• After completing the bath procedures, proper cooling of the body is ensured - a warm shower, dry rubbing or dousing. If the steamer feels unwell, you should limit yourself to a short rest and a change of clothes.

Second entry into the steam room: rules and recommendations

After resting, it’s time to make a second pass. The temperature in the steam room at this stage needs to be increased slightly.

• To begin, go into the steam room and sit for a while on the lower shelves, just a couple of minutes.
• Then you can start working with a broom. However, for convenience, this procedure should not be carried out independently, but with the help of a friend who can steam you.
• We take out the brooms from the bags. One broom is sent under the chin of the person lying down, the second - into the hands of the steamer.
• First we carry out the plowing procedure. The essence of fanning is that the steamer waves brooms over the body of a lying person in such a way that the leaves practically do not touch his body.
• Next we do shaking. We lift the broom up to the ceiling of the steam room, since the temperature there is much higher, and then we apply it to different parts of the body of the lying person. Particular attention should be paid to the legs, or more precisely the feet, since it is in this place that we have many active points. After the work with the feet is completed, you need to pay attention to all other areas.
• The next stage is whipping. This procedure involves gentle blows with a broom on different parts of the body. The most important thing when whipping is to calculate the force of the blow. The person lying should not be in pain, the process should be enjoyable.

In the steam room with a broom

• After intense whippings, give your body a little rest. To do this, stroke your back, legs, and stomach with a broom.
• You can complete your second visit to the steam room with so-called compresses. Just as when shaking, lift the broom up, and then lower it onto the person’s body, but at the same time press it tightly for 5 seconds.
• After finishing working with the broom, lie down for a couple more minutes, let your body come to its senses, and then slowly get up and leave the steam room.
• The total time spent in the steam room at this stage is 15 minutes.
• Rest outside the steam room for at least 15-20 minutes.

Features of bath procedures for women

Healthy women are recommended to take a bath, but it is important to take into account some restrictions:

• Pregnancy.
• Menstruation.
• Lactation.

Wellness procedures help to establish the cycle and eliminate inflammatory processes in the organs of the genitourinary venous system. This is a wonderful prevention of specific female diseases, as well as diseases of the heart, lungs, musculoskeletal system and varicose veins.

In addition, each woman can choose the types of steaming that suit her, taking into account her own health and the ultimate goals of bathing leisure.

How often is it recommended to visit the bathhouse?

A hot shower is enough to keep your body clean. The bathhouse is completely different, it is a place of power. The Russian bathhouse is highly hygienic and has medicinal value. However, you should not visit the steam room too often. It’s not for nothing that there is a generally accepted standard to go steam on Saturdays. Once a week is the optimal frequency. Moreover, the meaning of such an event is much deeper than simple washing of the body. Such regularity will help strengthen the body and avoid many diseases in the future.

Indications and contraindications for baths

Regular visits to a Russian bathhouse allow you to combat:

• Osteochondrosis and osteoporosis.
• Headache and migraine.
• Vegetative-vascular dystonia.
• Hypertension and hypotension.
• ARVI.
• Skin diseases.
• Diseases of the heart, respiratory and nervous systems.

There are diseases that are at risk when health procedures are prohibited:

• Oncology.
• Epilepsy.
• Heart and kidney failure.
• Acute respiratory diseases.
• Internal bleeding.

Pregnant women, elderly people and small children under 3 years of age are also prohibited from visiting the steam room.

To get a powerful rejuvenating and therapeutic effect, you need to know how to properly steam in a bathhouse. To do this, it is recommended to follow the basic rules of bath procedures and take into account the physical condition of the body.

How to preserve functionality?

Just during this period, changes begin in the respiratory system of the body: the volume and size of the lungs begin to change, and the diffuse features of the alveolar membranes are also subject to changes. In addition, the amount of oxygen consumed and, accordingly, carbon dioxide released changes. At such a moment, the lungs work in the body as a kind of air conditioner. Their main function is to cool the hot air that a person inhales, using sharply increased evaporation from accumulated moisture in the alveolar membranes. Thus, the losses of the body, in general, at such a moment, become simply incredibly huge and reach about 80% of the lost moisture that came out with sweat and exhaled carbon dioxide.

That is why, in order to maintain the functional abilities of the body at the required level while in the steam room, it is necessary to observe a clear dosage of loads when taking heat-steam baths. A very important role here is played by the condition of the steamer, the characteristics of his body, age, gender, the degree of training with thermal loads in steam rooms, as well as the structural features of the human body. In addition, it is very important to know about all the diseases of the body and adapt to the steam room based on them.

If we rely on physiological factors, then there are some acceptable measurements, according to which all internal organs can be heated to no more than 38-38.9 degrees. If the body warms up to higher temperatures, then a serious risk may arise. But even at the specified permitted body temperature, staying in a steam room for a long time is very dangerous.

During intense heating in a steam room, a person’s body temperature warms up by about 2-3 degrees, while the temperature of the skin can warm up by 5-7 degrees, which will correspond to 40-44 degrees. Such a period is usually always accompanied by severe sweating; in addition, the skin may turn red, and the pulse and breathing will increase. At the same time, the depth of breathing also decreases in this room.

Articles on the topic

• Cooling the human body after staying in a steam room
• Sauna is a great way to lose weight
• The influence of bath procedures on various internal human systems
• Bath and its effect on the human nervous system

Have fun!

Door installation

The door must close tightly and not let heat out.
Use doors made of wood, choose dense and durable species that will hold hinges and handles well.

Stages of door installation work:

1. assembling the box, canvas;
2. marking and inserting parts of hinges separately on the sash and sash;
3. installing the box in the opening with spacers before foaming;
4. hanging the canvas on hinges;
5. foam trimming;
6. installation of a vestibule, seals;
7. fastening trims on both sides of the door.

In wooden buildings, when installing opening fillings, a casing is made, which prevents the door from warping along with the shrinkage of the bathhouse. This design works separately from the walls, so it is not rigidly attached to the ends. A T-shaped or C-shaped casing is made on the side surface; accordingly, matching elements are cut out at the ends of the walls.

Preparation of tools and materials

For the floor, beams with a cross section of 50 x 50 mm are prepared; boards are chosen with a thickness of 30 mm or more. If a pouring floor is installed, the elements should not contain grooves or tenons on the sides.

Racks of shelving with benches are made with a cross-section of 100 x 100 mm, load-bearing purlins are made of material 80 - 90 mm. For sitting, take boards from 30 mm thick, the pitch of the crossbars depends on this.

Use the tool:

• tape measure, level, plumb line, carpenter's square, marking pencil;
• drill, screwdriver;
• a hacksaw for wood, a sanding machine, an emery machine, a chisel, a plane;
• hammer with a metal and wooden head, pliers.

Use wood with low thermal conductivity to avoid getting burned. It is preferable to use larch, aspen, birch, and fir with high density and moisture resistance. Coniferous pine and spruce are not used for interior decoration and bath furniture, because resins are released, which the species contains in large quantities.

Furnace installation

The fireplace doors lead into the dressing room.
Most often, the stove is connected to the steam room by a firebox channel, while the fireplace doors lead into the dressing room.

How to install a stove in a steam room with your own hands:

1. make a foundation or a separate reinforced concrete base;
2. a channel is formed in the wall adjacent to the steam room;
3. the stove is installed so that there is at least 1.2 m to the ceiling;
4. Place the smoke exhaust pipe vertically so that it does not touch the wooden parts of the ceiling.

The location for the stove is chosen so that in the steam room it is convenient to dismantle part of the wall under the channel without compromising the placement of stepped shelves. The foundation is finished on top with heat-resistant material, and a sheet of metal is placed on top.

Asbestos cement panels and foam glass are used. A sheet of iron is stuffed in front of the stove door so that it protrudes 10 cm beyond the stove on both sides. The channel in the wall leading to the steam room is lined with red brick.

Electrical wiring installation

In a steam room, the wire insulation must withstand up to +170°C
. Before you make a steam room with your own hands, you need to remember that due to humidity and high air heating, certain fire safety requirements are imposed on the wiring. In the steam room, the wire insulation must withstand up to +170°C.

Cable brands used:

• flexible stranded copper wire of the PRKA, PVKV, RKGM, PRKS categories;
• multi-wire and single flexible wire PMTC (works up to +200°C);
• imported wire OLFLEX HEAT 205 (can withstand up to +200°C).

In steam rooms and saunas, wiring cables in iron pipes and shells is not allowed; hidden wiring in safety hoses and ducts is recommended. When the wiring is open, asbestos is placed under the cable so that 10 cm of lining material peeks out on both sides.

Plug-type sockets, switches, and distribution boxes should not be installed in wet steam rooms. The lamps are mounted in protective housings from moisture, protection class IP24, they cannot be placed on the ceiling, but only on the wall.

Construction of regiments

Corner shelf
The design of a Russian bath requires comfortable sitting or lying down during the procedure. Single-tier shelves are placed between the walls; if convenient, they make a structure in the corner. The benches on the first floor are made mobile so that they can be dried outside. If the stove is located in a steam room, make it at least 80 cm from the nearest shelf.

Instructions for assembling a single-tier bench:

1. cut lumber into racks, cross members, struts;
2. the seating boards are sanded and laid upside down;
3. transverse bars are attached at a distance of 200 mm from the ends;
4. Spacers are fixed to the racks at a height of 150 mm;
5. legs are attached to the crossbars, rubber pads are nailed to the ends;
6. make the back.

Wooden dowels are used for connections. The use of steel hardware is allowed, but they are driven inside so that the caps do not protrude on the surface of the wood, otherwise the visitor will be burned if they touch it. For shelves in several tiers, racks are attached to the wall, purlins are placed on them and seating boards are mounted. The structure must be stable and securely fixed to the vertical plane.

Bathhouse - an assistant in the fight for a beautiful figure

All women have probably asked this question, so finally we will look at how to properly go to the sauna for weight loss. How can a steam room help you lose weight? It turns out that it is very simple: under the influence of high temperatures, a process of severe sweating occurs. The fluid leaves, and the body makes up for its deficiency by melting it from fat deposits and muscles. This starts the process of breaking down and removing fat through the pores. Of course, you won’t lose much, and besides, strong thirst will force you to drink a fairly large amount of water, which will compensate for the loss. But the running process is very beneficial for the whole organism. Today, the program has proven itself to be excellent, which includes a visit to the Russian steam room, then a cleansing peeling of the whole body and a manual anti-cellulite massage. This procedure ends with a mud or algae wrap.

To summarize, I would like to add that the Russian people have honored the bath traditions for centuries, which means that it is very useful for us to continue the traditions of our great-grandfathers and go to the steam room. At least a couple of times a month. The bathhouse strengthens the body and relieves numerous diseases, gives a second youth, lifts the mood, and acts on the skin in almost the same way as expensive salon procedures. Therefore, if you are still in doubt about what to do on the weekend, heed the advice: go to the bathhouse!

Broom massage

First of all, plowing of the person lying on the shelf is performed. In this way, the injection of hot air is achieved. The massage continues with shaking. This is shaking a broom under the ceiling of the steam room and briefly pressing it on the feet, lower back and shoulder blades. Now you can move on to whipping and light blows to the skin. It is imperative to alternate them with lingering strokes. An excellent type of massage is a compress. A hot broom is lowered onto the skin with firm pressure for 4-5 seconds. Do not forget that although this procedure is pleasant, you should not drag it out too much. 5-7 minutes is enough, after which you need to lie down for another 2-5 minutes, relaxing as much as possible, and only then you can get up and go to rest.

Insulation of the room

The foil material is attached with the reflective side towards the inside of the room.
It is better to insulate the steam room inside than to install an insulator outside. The peculiarities of the room are such that steam and high temperature must be kept in the room, and with external cladding, part of the energy is spent on heating the wall. Condensation that appears on vertical fences will lead to their deterioration and gradual destruction from rot.

Insulation used:

• mineral, stone wool, slag wool;
• foil foam, penoizol;
• extruded polystyrene foam.

Mineral wool quickly becomes saturated with moisture from condensation and steam, so its operation requires a counter-lattice to create ventilation. This design makes an already small room smaller. Foil material, which is not moisturized and has a small thickness, works more effectively.

A layer of foil reflects infrared rays into the steam room, but this matters if there is a stove in the room. Insulation is combined with waterproofing of the steam room. As an insulator, they use roofing felt, special vapor-permeable membranes, or use thick polyethylene.

How to consolidate the effect

To ensure that the effect of visiting the steam room does not go in vain, but lasts as long as possible, you need to complete the procedures correctly:

A hard washcloth is an excellent tool for final skin cleansing.

• As we recommended above, after leaving the bath you need to wash yourself thoroughly with a hard washcloth.
• Then you should rest in the dressing room. Even if you are hot, you should still wrap yourself in a sheet, otherwise you risk catching a cold.
• Since a large amount of salts comes out with sweat, their deficiency must be compensated. Salted vegetables, dried fish, etc. are good for this.
• You should also drink plenty of fluids. The best options are fruit drinks, kvass, and herbal tea. In principle, you can also drink beer, but in this case it is better not to abuse it, otherwise the therapeutic effect of visiting the bathhouse will be minimal.

We restore fluid balance, preferably without alcohol!

When you fully come to your senses - and this takes about half an hour - you can get dressed and go out into the fresh air. Or you can continue the gatherings, because good company is an integral attribute of a Russian bathhouse!