Sauna and sauna
Steam bath is a tried and tested hygienic product for keeping the body clean, treating catarrhal diseases, purifying the whole body of toxins. In the paired pores are cleared of dust, sweat, fat, the sebaceous glands function better, blood supply and protein metabolism are enhanced. The very skin that performs protective, excretory and thermoregulatory functions, becomes smooth, elastic. In addition, with the correct use of the steam bath, the body weight of the person decreases by almost 1.5 kg.
One of the main advantages of the heat is that it improves, stimulates and tones the activity of the entire body, improves the tone of the nervous and muscular systems, beneficially affects the
as a cardiovascular and musculoskeletal system, improves overall health, cleanses the lungs.
Healing heat favorably affects the central and peripheral nervous system, and hence the human psyche.
Steam bath, as we see, has excellent healing and hardening properties. But the heat is dangerous. And everyone should know about this. So, at a very high temperature, shortness of breath, with a long stay in the steam room, as well as a sharp drop in temperature, dry mouth and throat, burning sensation of the skin.
These are the first alarming symptoms. In the work of vital body systems, for example, cardiovascular, there may be negative shifts. This in any case should not be allowed. It should be remembered that the sauna has a positive effect only with strict adherence to certain hygiene requirements and rules.
Everyone, even those who consider themselves absolutely healthy, it is necessary to consult a doctor about the permissible loads.
Bath procedures are contraindicated for severe fatigue after heavy physical exertion. It is harmful to sweat late at night, just before bedtime, on an empty stomach, or vice versa - immediately after a plentiful meal, in this case a two-three-hour break is necessary.
Bath heat is extremely dangerous after drinking alcoholic beverages. You can not drink alcohol and even beer in a bath. The steam bath itself sufficiently "loads" the body. And all sorts of overloads necessarily lead to serious complications in the work of vital body systems. Alcohol does not strengthen as much as
undermines health. It only increases the formation of heat in the body, hot conditions make heat transfer difficult. A person in a state of intoxication can easily overheat. In turn, this can cause all sorts of disturbances in the activity of the heart, the central nervous system, lead to fainting, a heat stroke.
It is strictly forbidden to visit the bath in the acute stages of any illnesses, at elevated temperature and exacerbations of a number of chronic diseases. Contraindicated bath heat, in particular, people suffering from pulmonary tuberculosis, cardiovascular disorders, especially atherosclerosis, oncological diseases, nervous disorders. From bath procedures should be abstained and suffering pronounced organic and functional changes of various internal organs, for example, liver, kidneys. In all cases, a doctor's advice is also needed.
In Russian steam baths, the air temperature should reach 40-50 ° С( maximum 60 ° С) at a humidity level of 80-100%, and in dry air baths 70-90 ° С at a humidity of 5-10%. And the temperature and humidity of air -factors are interrelated: an increase in one of them requires a decrease in the other
Higher temperature and air humidity sharply enhance the processes of heat exchange, overexcite the functions of the cardiovascular and respiratory systems, disrupt the normal course of the thermoregulatory reaction and the corresponding physiological processIt is also important to take into account that the increase in air humidity affects the heat output more sharply than the temperature rise.
Before entering the therma, take a warm shower or make a bath for the feet. This procedure
will soften the transition to higher temperatures.it is necessary to wet the head and use soap, otherwise fat from the surface of the skin will keep it from overheating. Washing with soap is recommended only after the end of the bath procedure.
After taking a shower, put a hat on your head or simply cover your head with a double towel - it will protect you from overheating, protect you from heat stroke. After entering the steam room, first sit a little on the lower shelf, where the temperature, naturally, is low. Having got used to hot conditions, it is possible to rise above. If the temperature is not very high, you can immediately lie down for 10-15 minutes.on the top shelf. This will allow better warm up all parts of the body and gradually prepare the body for the basic procedure.
Usually it is enough 2-3 visits with a duration of 8-10 minutes. At the first approach the body warms up well - the skin turns red and sweat protrudes, at the second and third it is desirable to use a broom. In between the visits to the steam room you can take a cool or cold shower, plunge into the pool. To make up for the loss of water and minerals, you can drink tea, juice, kvass, eat fresh fruits and vegetables in moderation. In a bath and especially in a steam room it is not recommended to walk alone, since in some cases help may be required.
To intensify the heat, hot stones are poured a little by hot water. Remember: the smaller the portion of water, the hotter and drier the air. Breathe during watering stones with water is better than the nose, because while hot air is somewhat cooled, and dry - it is moistened.
Adding water to the hot stones of the oven and the shelves of the steam room, you can simultaneously spray fragrances. Especially popular among fans is the soothing eucalyptus tincture, which is very useful for cleansing the upper respiratory tract. Aromatic substances are added to warm water at the rate of: 1 teaspoon of eucalyptus tincture for 10-20 drops of menthol oil, or 1.5 cups of kvass for 2-3 liters of water. A wonderful aroma gives bread kvass, mint infusion, St. John's wort, sage, black currant leaves.
To improve the effect of heat on the body, whisks help.
Most often, brooms are made from birch, oak and eucalyptus branches. Prepare brooms at the end of the growing season of trees and put them in a dry, well ventilated room where they can be well preserved for a long time.
Before use, the broom is lowered for 10-20 minutes.in hot water, and then in a steam room steam out another 2-3 minutes.until a pleasant aroma appears. If the broom is dry, it is put on a bench, fan out and 2-3 times poured with steep boiling water, then cover with a pelvis and stand in this position for 10-15 minutes. After such a procedure, whipping around the body with a broom is painless and even pleasant.
Quickly warming up the body, the broom allows you to locally influence one or another of its parts, which is important. Use of a broom is recommended in a certain, proven in practice, order.
First of all, take care of the pelvis with warm water. This is necessary to periodically moisten the broom.
Lashing with a broom usually begins with the prone position on the abdomen. A partner, using two brooms( one in each hand), makes strokes - from feet to head and hands. In the opposite direction, the brooms are carried along the lateral surfaces of the body. Such repetitions should be 3-4, lasting 10 minutes each. At a high temperature, the brooms are moved slowly, with less hot - faster, periodically lifting the brooms at the feet and head.
After stroking pass to the post-tearing. Light blows are applied to the back in all directions, further down the waist, hips, calf muscles and feet. The time for this potent reception is small - up to 1 min. After the step-up, the stroking is repeated, but with more rapid movements.
Then the receiving procedure is turned over to the back, and all receptions are repeated on the front surface of the body in the same sequence.
Stroking and post-swapping replaces the main technique - lashing in combination with a compress. Begin from the back. Brooms slightly lift, as if capturing hot air, and make 2-3 easy strokes over the wide muscles of the back. Then, once again raising the brooms, they lower them to those areas that have been postponed, and they turn and lay on the body with the "hot" side that was facing upwards, pressing the arm for 2-3 seconds. The same is done on the lower back, the legs. Such "compresses" are especially useful to apply to the muscles after a lot of physical activity. After the compress at the feet of the brooms are placed on the lower back and simultaneously they are bred in the sides - to the head and feet. This technique( stretching) of the
is repeated 4-5 times. Massed turns on the back and the reception is performed on the front surface of the body. This completes the treatment of the body with a broom.
In subsequent approaches, the procedure is repeated, but at the end of the steam, rubbing is used: one hand( most often the left one) takes a broom by the handle, and the other presses slightly on its leaf part, rubbing the muscles of the back, waist, hips, chest, hands and feet.
Very popular dry-air, or the so-called Finnish bath. It successfully replaces medicines, helps to get rid of many colds and other diseases.
The length of stay in the steam room in the sauna, taking into account 2-3 visits is 25-30 minutes. After hard work it is reduced to 18-20 minutes. In steam baths, even less - up to 4-5 minutes.at a single stay and up to 8-12 minutes.- taking into account the total duration. The whole bath procedure should not take more than 2 hours.
At the end of the bath procedure, it is good to take a contrast shower. The alternation of warm and cool water refreshes, invigorates and serves as a "gymnastics" for blood vessels, which alternately expand and contract.
Beginners first enough to make 1 entering the steam room for no more than 4 minutes. In the future, strictly adhere to the principles of gradualness and consistency. If you feel worse - feeling excessive heat, difficulty breathing, weakness, dizziness - you should immediately go to the locker room, otherwise there may be a heat stroke or other serious complications.
The advantage of a dry sauna( Finnish sauna) in front of a steam bath( Russian steam room) is that it creates a higher temperature, and the relative humidity is negligible.
However, the sauna has its disadvantages. In it, for example, there is no movement of air, it stagnates, a large amount of evaporation and carbon dioxide accumulate in the room, the concentration of which is many times higher than the norm.
Staying in a sauna requires a strict standardization taking into account the state of health, age, etc. Recommendations for the rational use of the sauna are given in the table.
Children can visit the bathhouse only with the permission of the doctor. When you first visit a sauna, you should never force a child to do anything. Gradually, children adapt to a higher temperature and sharp temperature changes. Children can visit the sauna all year round.
The bath treatment regimen for children should be more sparing than for adults. In sauna it is recommended to do not more than 2 visits lasting for 5 minutes at an air temperature of no higher than
60-70 ° С.It is necessary to carefully monitor the well-being of children and, if worsened, immediately stop the bath procedure.
Try to protect children from hypothermia. After the steam room they are recommended to take a warm, not a cold shower. Intensive cooling can disrupt the adaptive mechanisms of the child's body. Experience shows that children quickly adapt to bath procedures and enjoy bathing.