Sauna
We recently purchased this two-person barrel sauna from Almost Heaven through Costco. It took me roughly 5-6 hours to assemble, with the "help" of my 4 and 6-year-olds. One important consideration is that 220V power needs to be run to the area where the sauna will be placed, which can be a significant expense depending on the location.
I wanted to share my current sauna protocol, the benefits of sauna usage, and some podcasts for further information.
Current Protocol
My goal is to spend 20-30 minutes in the sauna every day. This is typically divided into a 10-minute session after my workout and a separate 20-minute session later in the day. The second session often includes a 3-minute cold plunge for contrast therapy.
The temperature usually ranges from 170-210°F, with my sweet spot around 185°F. This routine works for me, but I recommend researching and finding a routine that fits your lifestyle.
Benefits
There are numerous benefits to using a sauna. Otherwise, why would we subject ourselves to what is essentially a slow cooker? Some of these benefits include:
Improved Cardiovascular Health: Regular sauna use (2-3 times per week) can reduce the risk of cardiovascular events by 27%, and up to 50% for those using it 4-7 times per week. It also lowers all-cause mortality.
Detoxification
Enhanced Muscle Recovery: Whether the benefit is perceived or real, I find great enjoyment in a 10-minute post-workout sauna session.
Stress Reduction: It’s surprising how effective a sauna can be for stress relief when your body thinks it's dying.
Improved Skin Health
Pain Relief
Improved Sleep Quality
Enhanced Immune System
Podcasts and Additional Resources
For those interested in learning more, here are some great podcasts and articles:
Sauna was shipped via freight in a box
First built the base.
Then added the front and back wall. From there it was just adding all the slats to complete the exterior and installing the two benches. Final step was having an electrician run the power.