Varieties of infrared cabins are installed in many fitness centers, spa salons, hotels and sanatoriums. And many simply do not know what it is for and what danger heat waves pose. Some people think that such a sauna can help you lose weight, but this is not the case. Nutritionist Olga Averina tells to whom the IR cabin gives beauty, and to whom - health problems.
Contrary to active advertisements calling for infrared saunas for home use and assurances of the complete safety of heat waves, it is better to treat infrared cabins with caution. Not all doctors and cosmetologists recommend these procedures, moreover, contrary to the common misconception, the infrared sauna does not eliminate excess weight at all, as many believe.
Nutritionist Olga Averina: Many people think that you are losing weight in the steam bath, sauna and infrared sauna, but this is not true. In the "steam room" the body is simply freed from a certain amount of water, the body replenishes this loss within one to three days, and the weight remains unchanged. Even if you use the infrared sauna every day, it alone cannot lead to a loss of extra pounds. Just as it cannot “burn” or “melt” body fat, despite the dishonest promises of unscrupulous beauty salons and advertisements. At the temperature maintained by the infrared cabin, the fat does not "melt". Alas, body fat is reduced only when using a proven method: diet and exercise.
Why then do you need an infrared sauna and any other bath or sauna? Thermal procedures are beneficial for health and help to speed up metabolism, enhance excretory processes, so they are an excellent addition to programs to combat obesity. But it is an addition, not a replacement. "
Some cosmetologists use infrared cabins in treatment programs for skin disorders, anti-aging treatments... Infrared sauna courses in combination with hardware techniques, manual massages, masks, peels and wraps remove toxins from the body, remove the top layer of the skin, restore the mechanism of natural skin hydration, increase skin elasticity, have a rejuvenating effect, and have a rehabilitative effect.
The infrared sauna is an excellent addition to the salon complex programs for weight loss, body shaping, including express correction and anti-cellulite packages. As a prophylaxis against cellulite, the infrared cabin is ideal as it accelerates the circulation of blood and lymph.
With a properly selected duration of sessions, the skin acquires a healthy shade, looks elastic, excess fluid is removed from the body, edema and bags under the eyes “go away”. In addition, the thermal effect has a beneficial effect on the psyche - mood improves, stress syndromes disappear, and sound sleep is restored.
Maximum effect
To benefit from your visit to the infrared sauna, follow the recommendations of your doctors. Start with short sessions of literally 5-10 minutes and gradually, as you get used to, increase the time to 30-45 minutes. Do not visit the IR booth for half an hour after eating. Drink water before, during and after the session; green tea is also useful after the session. Do not use lotions, body creams, perfumes before visiting. Take with you a towel, which you will use to wipe off the sweat during the session, the emerging beads of sweat prevent the infrared rays from exerting further action. After the session, sit or lie down for a few minutes, do not make sudden movements, then take a warm shower. At the first sign of a cold, do not cancel the session - an infrared sauna can help with treatment, the temperature in it suppresses pathogenic bacteria.
Sauna in which you sweat at 40-50 degrees? There is something suspicious about this - am I being exposed to harmful radiation? Am I in a large microwave that is slowly killing me, and scientists have not yet had time to ban this hellish mechanism? - probably every second person who visits an infrared sauna has such questions. The zezhnik understands how this can be harmful and useful.
How an infrared sauna works
To begin with, the temperature in the infrared sauna is relatively low and is much easier to tolerate in traditional baths or saunas, where (depending on the humidity, of course) the temperature can even exceed 100-120 degrees.
In infrared saunas, 120-watt elements are usually used, emitting infrared waves with a length of about 10 microns, such waves are absolutely safe for humans and in moderate doses do not have a negative effect on the body.
Here the method of direct heating is used: the body is heated directly (approximately like a dish on an induction cooker), and no more than 20% of the released energy is spent on heating the air. For comparison, in an ordinary bath, up to 80% and more percent of the energy can be spent on heating the environment.
Thanks to this technology, an infrared sauna heats the human body to a depth of 4-6 cm, much deeper than the warmth of a traditional bath. In addition, the impact on the human body occurs already from the first minutes of stay, and the body itself heats up more evenly. The body in an infrared sauna heats up to about 37.5 degrees ... Due to an increase in body temperature, defense mechanisms are activated, resistance to bacteria and viruses increases, blood circulation is accelerated, and unnecessary and wasted substances are removed from the body along with sweat.
Infrared radiation is even used for medical purposes in physiotherapy - to stimulate blood circulation and improve metabolic processes.
Infrared misconceptions
Microwaves have nothing to do with radiation are not radioactive and cannot “contaminate with radiation”. Microwaves are classified as non-ionizing radiation; they do not have any radioactive effect on substances, biological tissues or food.
Microwaves also cannot affect the structure of tissues... Microwaves work differently from X-rays or ionizing radiation.
Scientists on the benefits of an infrared sauna
Scientists from the Finnish University Jyvasyla have shown in their study that visiting an infrared sauna after intense exertion has a beneficial effect on the neuromuscular system of athletes.
They compared 2 groups of athletes whose recovery took place using an infrared sauna and under normal conditions. Then the subjects were tested on the "Jump up from a run" test to test speed qualities, explosive strength and speed of reaction. The test performed better after a 30-minute visit to the infrared sauna than after a 30-minute recovery under normal conditions. Scientists attribute this to better leg muscle recovery after using the infrared sauna.
Infrared sauna course, according to a study by scientists from the University. P.F. Lesgaft, renders positive effect on improving overall physical performance according to the PWC 170 test.
According to research by Russian scientists in 2013, visiting an infrared sauna leads to severe oxidative stress, which in turn is replaced by development of adaptive reactions of the body and activates antioxidant protection... Scientists conclude that a visit to the infrared sauna can be recommended to increase the body's adaptive capabilities.
Another positive effect of the infrared sauna: lowering blood pressure... According to scientists, the infrared sauna can be used as an additional measure in the fight against hypertension and other diseases of the cardiovascular system. Scientists at the University of British Columbia have discovered a decrease in blood pressure due to exposure to infrared radiation in an infrared sauna.
What an infrared sauna won't do
According to the already mentioned study of Finnish scientists, a visit to the infrared sauna did not lower blood cortisol levels in athletes- it was at the same level as that of the athletes, whose recovery took place without visiting the infrared sauna. No changes in the blood counts of the subjects were also found in a number of other studies.
In addition, the effect on increasing strength indicators is also not unambiguously positive: for example, the same Finns did not find a positive effect of the infrared sauna on strength indicators, they showed in the bench press and leg press.
Contraindications - who should not go to the infrared sauna
You should not sit in an infrared sauna for more than 20-30 minutes, as well as in a regular sauna or steam bath.
It is possible for pregnant women to heat themselves up in an infrared sauna, but it is recommended (as is the case with a regular bath) after consulting a gynecologist.
But it is forbidden to visit the infrared sauna for people suffering from blood diseases, kidney diseases, skin diseases and malignant tumors.
Sources of:
- Sportmedicine.ru,
- Science and Life, www.nkj.ru,
- Zhemchuzhnova Natalia Leonidovna, Khodarev Nikolay Vladimirovich, Olempieva Elena Vladimirovna, Kuzmenko Natalia Viktorovna, Zhinko Margarita Nikolaevna. Influence of the general infrared sauna on the antioxidant status of the blood of volunteers. Medical almanac... 2013, No. 3 (27). S.42-43.
- Semenova Yulia Borisovna, Afanasyeva Irina Aleksandrovna, Levin Miron Yakovlevich. Influence of the course of general massage and infrared sauna on the state of peripheral gas exchange and skin microcirculation in gymnasts. Lesgaft University Scholarly Notes... 2014, no. 7 (113). S. 151-155.
- Beever R. Far-infrared saunas for treatment of cardiovascular risk factors Summary of published evidence. Can Fam Physician. 2009, vol. 55, pp. 691-696.
- Beever R. Do Far-infrared saunas have cardiovascular benefits in people with type 2 diabetes? Canadian Journal of Diabetes. 2010, vol. 32, N2, pp. 113-118.
- Mero, J. Tornberg, M. Mantykoski, R. Puurtinen. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus. 2015, vol. 4, p. 321.
- Nguyen Y, Naseer N, Frishman WH. Sauna as a therapeutic option for cardiovascular disease. Cardiol Rev. 2004, vol. 12, pp. 321-324.
Hello! In this article, we will talk about what an infrared sauna is and how it differs from the Finnish and Russian baths, what is its benefit and what is the harm, and also, as a rule, visit an infrared sauna.
Sauna with infrared radiation: how it works
All people have different preferences. Someone loves to visit saunas and turns them into a good tradition. And for someone it is hard to endure the heat and he avoids such places. Most likely, opponents of saunas do not know about the existence of infrared saunas. They would probably change their minds about this type of procedure.
Infrared sauna (IR sauna) Is a small room made of natural material, for example, wood, where infrared emitters are mounted. Under the influence of the emitted waves, the bodies that come under their influence are heated.
Most often these are small cabins for 1-2 people, which can be found in fitness clubs, beauty salons, or even at some people at home.
In order to understand how such a sauna works, you need to know what infrared waves are.
IR waves- this is the part of the light spectrum that is capable of heating objects. Such radiations cannot be seen, but they can be felt by the skin. The strongest source of infrared radiation is the sun. If you are in direct light, you feel warm. These are IR waves.
It should be noted that any body emit or transmit infrared radiation, including the human body.
All baths have one feature in common. In them, heat is transferred from one object to another. There are several ways to transfer heat:
- Contact- when you touch a cold object, you transfer your heat, that is, infrared radiation emanates from you, which is absorbed by the object you touch.
- Convection- this is an option when one object heats up due to intermediate heat carriers. Most often it is air or water. In a traditional sauna, the human body is heated by the heated air.
- Wave- when objects are heated using infrared waves.
The principle of operation of an infrared sauna is as follows. The person who takes this procedure is exposed to harmless infrared waves. They penetrate 4 cm into the skin and warm it up, as well as joints, organs, etc. A person begins to sweat a lot, moreover, this radiation does not heat the air. Therefore, the temperature in the sauna itself does not rise above 50 ° C (in ordinary saunas it reaches 110 ° C).
Types of emitters
The most important element of an infrared sauna is the radiators. They are different depending on what wavelength they are producing. In turn, waves are subdivided into:
- Long - from 50 to 200 microns;
- Medium - from 2.5 to 50 microns;
- Short - up to 2.5 microns.
The shorter the wave, the more it heats objects.
The safest waves are long. This is because they are as close as possible to the radiation that emanates from a person (waves with a length of 70-200 microns emanate from our body). Therefore, the human body does not perceive radiation in this range as hostile.
Medium and short waves are used to heat large rooms.
So, we found out that long waves should come from the emitter in an infrared sauna. Now let's deal with the material from which the main element is made.
The following materials are used for the production of infrared emitters:
- Ceramics;
- Metal (stainless steel, chrome-plated or galvanized metal, incoloy);
- Quartz glass.
Incoloy is a special alloy made from chromium, iron and nickel. It is it that is most often used in the manufacture of emitters for infrared saunas.
Features effect on the body
If you do not like hot baths, then the infrared sauna will definitely appeal to you. This is because the air temperature inside the cabin does not rise above 50-60 ° C. But, despite this, the rays penetrate deep enough into the body and warm up the body better than in a regular bath.
For comparison, note that in a Russian bath the body warms up by 3-5 mm, and in an infrared sauna - up to 4 cm.
This is due to the fact that the length of infrared waves from emitters has the same length as heat waves emanating from a person. Therefore, our body perceives them as its own and does not interfere with their penetration. The human body temperature rises to 38.5. This allows you to kill viruses and harmful microorganisms. This procedure has a rejuvenating, therapeutic and prophylactic effect.
The healing effect of the infrared sauna
In addition to comprehensive prevention and general improvement of the body, the infrared sauna helps to treat various diseases. Naturally, it is not used as the main method of treatment, but doctors include this procedure in the complex therapy.
Infrared radiation contributes to:
- Reducing blood cholesterol levels;
- Stabilization of blood pressure;
- Strengthening the walls of blood vessels;
- Healing of wounds, various injuries (fractures, bruises, dislocations, etc.);
- Strengthening the protective properties of the body (increasing immunity);
- Improving kidney function by increasing blood circulation;
- Treatment of chronic ENT diseases;
- Reducing and relieving pain in the back, joints and muscles;
- Rapid resorption of hematomas;
- Reducing the soreness of menstrual pain and headaches;
- Eliminate stress;
- Sleep normalization;
- Treatment of skin diseases (dermatitis, acne, acne, dandruff, etc.);
- Healing scars and scars.
Cosmetic effect
In addition to the healing, healing and rejuvenating effect, the infrared sauna helps to solve many cosmetic problems.
Being under the influence of infrared waves, a person begins to sweat a lot. Together with sweat, the skin is cleansed, dead cells are rejected. These treatments are recommended for people with acne and pimples.
Very often infrared cabins can be found in sports clubs. All because of the amazing property of the infrared sauna to help in the fight against excess pounds and cellulite.
30 minutes of such a thermal procedure in terms of the number of calories burned can be compared with a 10-kilometer run.
But if you decide to lose weight only with the help of such a sauna, then the effect is unlikely to be noticeable. It will be possible to lose extra pounds if you combine regular sports, proper nutrition, a visit to the sauna and the use of special cosmetics.
Sportsmen know one more feature of the infrared sauna. The rays emanating from the emitters contribute to the resorption of lactic acid in the muscles, after which pain sensations disappear and the body recovers faster.
Contraindications
Any wellness procedure has its own contraindications. The infrared sauna is no exception. In order not to harm your health and not aggravate the course of any disease, you need to know about situations in which sessions in the IR sauna are contraindicated for a person.
- With exacerbation of skin diseases.
- While taking medications (radiation can provoke side effects from medications).
- Oncological diseases, all kinds of tumors.
- With menstruation or other types of bleeding.
- For any diseases of the prostate gland.
- With mastopathy.
- After surgical interventions.
- For gynecological diseases such as: endometriosis, fibroma, fibroids, etc.
- For colds and other infectious diseases.
- Heart failure, too high or very low blood pressure, tachycardia, anemia.
- During exacerbation of cystitis and nephritis.
- With inflammation of the joint capsules, the development of joint diseases (arthritis, arthrosis, etc.).
- In the presence of any implants in the human body.
Features of the procedure
A visit to the infrared sauna differs in many ways from a traditional procedure.
- Firstly, the duration of the session is 30 minutes. This is how long it takes to get the maximum effect. At the same time, you cannot leave the infrared booth during this time. You can open the door (this will not affect the quality of the procedure).
- Secondly while staying in such a sauna, it is very important to take the necessary posture. You should sit on a bench with your feet flat on the floor. The back remains straight. The emitters are built into the walls and under the seat. Therefore, it is in the sitting position that you can get the maximum effect from the infrared sauna.
- Thirdly, during and after the procedure, you need to drink a lot of water to prevent dehydration.
- Fourth, do not take a cold shower after visiting the infrared sauna. The body does not perceive such a session as overheating. Therefore, simply taking a warm shower is enough to wash away sweat and moisturize your skin.
Using the table, we will consider the main the difference between a conventional sauna and an infrared sauna.
Pros and cons of an IR sauna
Based on the peculiarities of carrying out such health-improving procedures, the following can be distinguished Benefits:
- Easy tolerance by humans. Due to the fact that the temperature in the infrared sauna is not very high, most people feel good enough throughout the session.
- The procedure takes very little time. If an ordinary bath involves several short runs, after which time is needed to recover, then you need to enter the infrared sauna 1 time.
- Sessions can be performed even in the morning. After the sauna you will not feel "overwhelmed" and tired. On the contrary, such a procedure will give you strength and energy for the whole day.
- Compactness. Such a sauna can even be installed at home. It takes up minimal space and consumes little energy (less than an electric kettle).
The disadvantages of this procedure are difficult to name. Disadvantages can appear if you improperly operate the booth or ignore the rules for staying in it.
Advantages of an IR sauna compared to traditional saunas
The actions of all baths and saunas are aimed at warming up the human body. The difference between the types of baths in the resulting effect.
While a person is inside the sauna, he is actively sweating. Sweat leaves water and solids such as sodium, copper, lead, etc. When you visit an infrared sauna, the sweat is 80% water and 20% toxins and solids. While in a regular bath, sweat consists of 95% water and only 5% is harmful substances.
In addition, with infrared wave exposure, deep heating of tissues and organs is observed, which cannot be said about a Russian bath or a Finnish sauna.
Infrared sauna rules
An infrared sauna has a positive effect on the human body. But in order to get the maximum desired result from being under the infrared waves, you need to know how to visit such saunas.
Here are the basic rules for staying in an infrared sauna.
- Before taking medical procedures, it is necessary to wash off all cosmetics from the face and rinse in the shower. In no case should you use any cosmetic products (creams, lotions, scrubs, etc.) before visiting the sauna. This can lead to an allergic reaction and even burns.
- In order to maximize the benefits of a visit to the sauna, it is not recommended to eat food before and immediately after going to the sauna. It is better if you eat 1 hour before entering the infrared cabin. We recommend that you eat something light.
- Wipe off sweat with a dry towel while in the infrared sauna. The fluid released on the skin prevents the penetration of heat and slows down the heating of the body.
- Drink plenty of fluids after your procedure. By warming up your body, infrared rays dehydrate the body quite strongly. Therefore, to restore water balance, we recommend drinking clean water or warm green tea.
- After taking a sauna, you can rinse with a warm shower. It will be useful to rest for 10-15 minutes.
- Cosmetics can be applied to the skin after taking water treatments.
The benefits and harms of an infrared sauna
An infrared sauna definitely brings maximum benefits to the body. But if you do not adhere to the rules of staying in the bathhouse and neglect the tips, which we will discuss below, you can harm the body.
- Watch the wavelength and power of the radiation. Otherwise, you may get burned.
- Consider the individual characteristics of your body and check out the contraindications. Consult your doctor if necessary.
- Calculate individually for yourself , how long to be in the infrared sauna. For an adult, 1 session lasts 30 minutes, and for a child - 15 minutes.
Infrared sauna for children
Infrared waves have a positive effect not only on the body of an adult, but also on children. With a proper stay in such a sauna, the child heals, becomes calmer and his general condition improves.
But in order for the stay in the sauna to bring the desired result, you need to know about the precautions at the moment when the children are there.
- The time spent by the child in the infrared sauna should not exceed 15 minutes.
- The radiation power should be 65%. This figure for women is 75%, and for men 85%.
- Children need to wear a panama hat on their heads so that they do not get heatstroke.
Infrared sauna for pregnant and nursing mothers
During pregnancy, no one forbids carrying out such wellness procedures. But in an interesting position, you need to be especially careful about infrared saunas. This is due to the fact that the rays warm up absolutely the whole body, including the stomach and lower back. No one can say how the body of a pregnant woman will react to such procedures.
If you really want to soak up the infrared waves, be sure to inform your doctor about your intentions to visit the sauna.
There are no direct contraindications for nursing mothers either, but you must understand that in the sauna the body temperature rises to 38.5 ° C, and this can lead to the fact that the milk "burns out".
If you have given birth to a baby and are not breastfeeding, you can go to the infrared sauna no earlier than 6 weeks after giving birth. Otherwise, it can lead to bleeding and worsening of your condition.
Conclusion
The infrared sauna is very beneficial for both adults and children. But this procedure must be approached deliberately, if necessary, consult a doctor and be sure to adhere to the rules of staying inside a cabin with infrared emitters. Only in this case, you can count on the maximum health-improving, rejuvenating, therapeutic and cosmetic effect.
How an infrared sauna heals
Only after finding out in detail what infrared radiation is, you can fully evaluate all the capabilities of an infrared cabin.
Infrared radiation is heat radiation similar to that emitted from a heater or hot stove. But it should not be confused with X-ray or ultraviolet radiation. Infrared radiation is not only safe for the body, but also very beneficial. We will talk about the benefits below.
The most important task of the infrared cabin is to heat the human body, which has a healing effect. The infrared cabin is made of natural wood, inside the cabin there is a bench on which a person sits. Infrared emitters scatter a wide range of beams. Only a small amount goes to warm up the air, and the main stream enters the human body. That is why the infrared sauna is not stuffy, since there is no oxygen burning, unlike conventional saunas, and the air temperature is moderate, about 45-50 degrees. The humidity is also kept constant. Thus, the conditions in the infrared bath are noticeably different from the usual ones, they are certainly more comfortable, due to the fact that sweating goes on more, and this achieves the highest healing effect.
Before taking an infrared sauna, you first need to prepare it by creating a certain microclimate. First, the air temperature should be at least 35 degrees, and the humidity should be no more than 45%. Gradually, the temperature in the infrared sauna will rise and the moment of active sweating will come, when a person begins to sweat actively and together with then all the substances unnecessary to the body will go away. Then the sweating will gradually slow down. Throughout the entire time in the infrared cabin, the humidity will continue to grow, in order to reduce it, you can simply ventilate the cabin by opening the door.
Why raise your body temperature?
A temporary rise in temperature has a beneficial effect on our entire body. The increased temperature increases blood flow throughout the body. In the blood, the number of leukocytes, hemoglobin, erythrocytes increases, delivering oxygen to the cells. Due to these mechanisms, the resistance of the human body to infections increases. Heat increases the latent energy in the cells of the body, from which water begins to leave, the activity of cellular structures increases, the activity of enzymes increases, the level of immunoglobulins increases, and other biochemical beneficial changes occur. This is true for all types of cells in the body. The heat rays emitted in an infrared sauna have anti-inflammatory, absorbable, analgesic, anti-spasmodic and other effects. They perfectly dry the skin, and therefore can be used to treat burns and some other skin diseases.
Increased blood flow in the muscles improves metabolism, which in turn increases the supply of oxygen to tissues, enhances the body's immune system, and improves muscle nutrition. An increase in blood flow in the periphery leads to the fact that blood pressure decreases, emotional and muscle tension disappears, a person begins to feel relaxation and calms down. After such a session in the infrared sauna, stress and muscle tension go away, and they are replaced by a feeling of psychological comfort and tranquility. Also, sessions of the IR sauna help to normalize sleep.
Heat radiation also has a positive effect on the musculoskeletal system. It brings the greatest benefits for joint pain, muscle sprains, neuritis, sciatica, myositis and other diseases. Deep heating of tissues causes an active response of sweating. Moreover, in contrast to the infrared cabin, it is colossal in this respect. This is due to the fact that the composition of the sweat released in the infrared sauna is significantly different in composition from the sweat released in Russian baths and Finnish saunas. The sweat released in the infrared cabin is 80% water and 20% solids that are unnecessary for our body, such as cholesterol, toxins, acids, toxins, fat and the like. Whereas in ordinary baths, sweat is 95% water and 5% solids. Sweating naturally at a comfortable, pleasant temperature will rejuvenate, cleanse and revitalize your skin.
A session of IR therapy will charge you with useful energy and bring you excellent well-being. In addition, the body temperature in the infrared sauna rises to 38.5 degrees, which artificially recreates the conditions for increasing the reaction of our immunity, suppressing the activity of pathogens.
Differences between an infrared sauna and a conventional sauna
Unlike a conventional sauna, in which the air is heated, the infrared sauna does not heat the air, but passing through it penetrates the human body to a depth of about 4 cm, warming up all body tissues, and in a conventional sauna the body warms up only superficially (3-4mm) ...
It is thanks to this that the body in the infrared cabin actively sweats in gentle atmospheric conditions. The temperature in an infrared sauna is only 45-60 degrees, while in a regular sauna it is 90-110. Thanks to such mild conditions, a session in an infrared sauna can be extended up to 45 minutes, the optimal stay time is 30 minutes, in contrast to the time in a sauna - only 10-15 minutes. In this case, the body will not experience such a load on the cardiovascular, respiratory and nervous systems, as in a regular steam room. With a steam room, we usually fly out with shortness of breath, tachycardia and dizziness, in an infrared sauna you will not feel any of this, but on the contrary, only lightness and relaxation. That is why there are age restrictions for a regular sauna. The Finnish sauna and Russian bath is not recommended for persons over 50 years of age, as well as for persons suffering from cardiovascular (arterial hypertension 2 degrees and higher, coronary artery disease, heart attack or stroke in history), nervous, tumor, acute infectious diseases. In contrast, an infrared sauna is suitable for all ages, and health restrictions are minimal.
The healing properties of infrared saunas
Body reactions when visiting an infrared sauna:
- activation of the immune system;
- increased metabolism;
- increased blood flow in tissues;
- activation of hormones;
- stimulation of muscle and tissue elasticity.
Benefits and benefits of an infrared sauna
Psychological effect:
- stress relief;
- creating a feeling of relaxation;
- uplifting mood.
Therapeutic effect:
- relieving pain;
- stimulation of blood circulation;
- stretching muscles;
- elimination of arthritic, menstrual pain, cramps, sciatica, rheumatism;
- infrared radiation can be used to treat throat ailments, chronic otitis media, and nosebleeds;
- elimination of stiffness in the joints;
- dilation of blood vessels;
- stimulation of recovery in inflammatory processes.
Infrared action on the digestive system:
- improving the blood supply to the organs of the gastrointestinal tract.
Influence of infrared radiation on the cardiovascular system:
- regular visit to the infrared sauna leads to a decrease in blood cholesterol;
- the negative consequences of varicose veins are reduced;
- increased heart rate;
- acceleration of venous blood flow;
- an increase in the number of functioning capillaries;
- gymnastics for blood vessels.
Infrared radiation effect on the body's immune system:
- strengthening the immune system and the body's defenses;
- elimination of clinical signs of allergy;
- if during the incubation period a person visits an infrared sauna, this will reduce the duration of the disease or completely eliminate it.
Infrared action on metabolism, internal secretion:
- increased metabolism, with sweat in one hour more unnecessary substances are excreted than by the kidneys in 24 hours;
- increased release of salts of sodium chloride, phosphorus, urea, nitrogenous substances.
By visiting an infrared sauna, you burn 800 to 2500 calories per session. Regular visits to the infrared sauna will help in the fight against excess weight. The deep penetration of the rays helps break down cellulite, which is then excreted in the form of sweat.
The infrared sauna has a calming effect on the nervous system, eliminating nervousness, insomnia, stress, and nervous tics. With regular visits to the infrared sauna, metabolism is stabilized, and the body's resistance at the cellular level is increased.
Infrared waves are the only protector against sunburn, and also compensate for the effects of ultraviolet radiation.
With regular visits to the infrared sauna, the following problems and diseases can be eliminated: obesity, high and low blood pressure, rheumatism and arthritis, sleep disorders, cardiovascular diseases, asthma, colds, chronic muscle pain, digestive disorders, cramps, inflammation joints, renal failure, skin diseases, cellulite.
In addition, a number of effects are reported that have not yet received their statistical confirmation: increased insulin production, suppression of the growth of cancer cells, resorption of keloid scars, neutralization of the effects of radiation exposure, treatment of dystrophy, psoriasis, destruction of certain types of hepatitis virus, reduction of hemorrhoids, neutralization of harmful effects electromagnetic fields.
Contraindications to visiting an infrared sauna
If you are not sure whether it is possible for you to visit an infrared sauna, then it is better to read the list of contraindications:
Do not neglect contraindications, take care of your health correctly!
From this article you can find out what features and properties an infrared sauna has: the benefits and harms of radiation, its effect on the human body, the rules for using infrared cabins, their types, principle of operation and device. The text contains recommendations of specialists, indications and contraindications for use, consumer reviews and prices for emitters.
To understand all the advantages and necessity of using infrared radiation, you should study the device of the sauna itself: what it is, on what principle it works and what effect it has on a person.
Unlike conventional steam rooms, the infrared sauna is not so hot, so it will be a great alternative for people who can hardly stand high temperatures.
What is an infrared sauna and how does it differ from steam rooms
The infrared sauna is a small room made from natural materials. Most often, wood is used for these purposes. In most cases, such saunas are in the form of infrared cabins, which are designed for a simultaneous stay of 1-2 people. Emitters with infrared waves are installed inside. Thanks to them, bodies that fall into the range of action are warmed up. Infrared waves are part of the light spectrum. They are invisible, but they are capable of heating various objects.
In general terms, all baths have a similar principle of operation, which involves heating one object from another. The differences lie only in the method of transmission, which can be:
- Contact.
- Convection.
- Volnov.
Contact heating occurs when a hot object touches a cold one, giving it its infrared radiation. In convection heat transfer, an intermediate carrier is involved, usually water or air. In traditional baths, the human body is heated by air.
The wave method involves the use of infrared waves. In this case, a person is exposed to safe radiation. Infrared waves penetrate 4 cm under the skin, providing warming of the body, joints and internal organs. As a result of this, a person's sweating increases, and the air itself does not heat up. For this reason, the maximum temperature in infrared saunas for the home is no more than 50 ° C, while conventional steam rooms are heated up to 110 ° C.
Interesting fact! Any body emit infrared waves, including humans. The most powerful source of such radiation is the sun. The warmth felt by the skin from its rays and is in the form of infrared waves.
Types and features of infrared emitters for a sauna
The most important component of a sauna is the radiators. Therefore, before buying an infrared cabin, it is advisable to find out the length of the produced waves. Taking this feature into account, the following types of radiation are distinguished:
- Long - 50-200 microns.
- Average - 2.5-50 microns.
- Short - no more than 2.5 microns.
Long waves are considered the safest. This type of radiation is as close as possible to that emanating from the human body. This indicator is in the range of 70-200 microns. Short and medium wavelengths are used for heating large rooms. Therefore, the answer to the question of whether infrared heaters are harmful depends on the range in which the waves are emitted.
The price of an infrared sauna depends on what material the radiator is made of.
Manufacturers use:
- metal (stainless steel, incoloy, galvanized or chromed metal);
- ceramics;
- quartz glass.
Incoloy is a special metal alloy composed of iron, chromium and nickel. This material is effective and practical, which is why it is most often used for the manufacture of infrared sauna heaters.
When choosing one or another model of an infrared sauna, special attention should be paid to heating elements
Influence of infrared radiation on the human body
Despite the fact that the temperature in the infrared sauna does not exceed 50 ° C, the radiation can penetrate deep into the body and warm the body well. Moreover, such heating is more efficient than in a conventional steam room. If we compare traditional baths with infrared saunas, then in the first case the waves penetrate into the body by only 3-5 mm, and in the second - up to 40 mm.
The fact is that the length of infrared radiation is practically the same as that of heat waves that emanate from a person. Their effect on the body is not perceived as foreign, so the body does not interfere with heating. At the same time, a person's temperature rises to 38.5 ° C.
Infrared properties:
- destruction of harmful microorganisms and viruses;
- rejuvenation;
- preventive and therapeutic effects.
At each stage of the procedure, certain processes take place. A detailed examination of them will allow us to understand the mechanism of the effect of a sauna on a person. First, prepare your portable infrared sauna for your session. For this, the required humidity level (about 45-50%) and temperature regime (about 35-38 ° C) are set. During the first 10 min. the sauna stores energy. During this period of time, a person has a slight sweating and an increase in body temperature up to 38 ° C.
Over the next 12 minutes. the upper layers of the skin begin to actively release moisture, which increases the level of sweating and increases the rate of blood circulation, as well as improves the metabolism in the body. Together with the fluid, the body gets rid of some of the harmful substances and toxins.
Note! The shorter the wavelength, the more warmed up the objects that fall under its influence.
Further, the volume of released moisture gradually begins to decrease, since the body has already managed to release part of the unbound water during this time. In the process, there is a rapid rise in body temperature. The optimal session duration is 30 minutes. After that, you need to leave the sauna. At this stage, the intensity of sweating may increase. This process usually takes no more than 8 minutes.
Infrared sauna: benefits and harms of emitters, scope
Many consumers prefer infrared saunas for an apartment. Unlike conventional steam rooms, these designs have many advantages:
- Simplified preparation process - it takes only 10-12 minutes to warm up, in the case of a Russian bath this process is more complicated and sometimes lasts more than 1 hour.
- Shortened session - the procedure lasts about 30-40 minutes, when you need to stay in ordinary steam rooms for at least 60 minutes to achieve the effect.
- High efficiency due to fast and deep heating, as well as increased perspiration.
- Safe operation system - thermal loads on the body are minimal, therefore the list of contraindications for a bath with infrared emitters is small.
If you exceed the time spent in the bath, this can cause overloading of the heart muscle.
Why an infrared sauna is useful: the healing effect of radiation
In addition to the preventive effect on the human body and its strengthening, the infrared sauna helps to cope with certain diseases.
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Infrared radiation has a positive effect on the human body:
- stabilizes blood pressure levels;
- increases the effectiveness of the treatment of ENT diseases;
- strengthens the walls of blood vessels;
- reduces the amount of cholesterol in the blood;
- promotes the healing of injuries and wounds, for example, dislocations, bruises, fractures;
- reduces pain in joints, back and muscles;
- thanks to increased blood circulation, kidney function improves;
- enhances immunity;
- promotes resorption of bruises and bruises;
- normalizes sleep patterns;
- reduces pain during menstruation and during headaches;
- helps to treat skin diseases such as dandruff, acne, dermatitis, acne, etc .;
- eliminates stress;
- promotes the healing of scars and scars.
Important! The infrared sauna cannot be used as the only treatment. The specialist prescribes the procedures as an auxiliary part of the complex therapy.
Benefits of an infrared sauna: cosmetic effect
Apart from medicine, the scope of application of the sauna extends to the solution of cosmetic problems. During the session, the human body produces a large amount of sweat. As a result, the skin is cleansed and dead cells are removed. Similar procedures are prescribed for people with acne and acne problems.
Such cabins are installed not only in beauty parlors, but also in gyms, where an infrared sauna is used for weight loss. A session of thermal exposure lasting 30 minutes. burns the same amount of calories as a 10 km run. However, using the sauna on your own for weight loss will not bring significant results.
To achieve a noticeable effect, the procedure should be applied comprehensively, in combination with other measures:
- proper nutrition;
- regular sports;
- the use of specialized cosmetics.
Infrared radiation accelerates the absorption of lactic acid, which is produced in muscles during exercise. Athletes actively use the sauna to reduce pain and restore the body.
Using an infrared sauna: indications and contraindications
Before using infrared emitters, you should find out to whom the bath is contraindicated, and for whom it will have a positive effect. Otherwise, you can harm the body.
Indications for use will apply to people with the following disorders:
- disorders of the nervous system (irritability, fatigue, pinched nerve, distracted attention, memory impairment);
- impaired blood circulation and pressure surges;
- decreased immunity and frequent colds;
- pathology of the musculoskeletal system (rheumatism, muscle spasms, scoliosis, bursitis);
- problems affecting the digestive system, including metabolic disorders at the cellular level and slow metabolism;
- the presence of urticaria, psoriasis, acne, eczema and cellulite;
- signs of menopause.
In addition, the possibilities of a sauna will be useful during the recovery period after suffering inflammatory processes, infectious diseases and injuries.
Important! Radiation enhances the effect of cosmetics applied to the skin. To avoid allergic reactions, it is not recommended to use substances that are not intended for the sauna.
What are the contraindications for an infrared sauna:
- exacerbation of skin diseases;
- taking medications (the use of some medications in combination with a sauna can lead to side effects);
- the presence of tumors and oncological diseases;
- period of menstruation and the presence of bleeding;
- diseases affecting the prostate gland;
- mastopathy;
- postoperative period;
- gynecological diseases (myoma, fibroma, endometriosis);
- infectious and colds;
- disturbances in the work of the cardiac system (low or high blood pressure, tachycardia, heart failure, anemia);
- diseases of the urinary system (nephritis, cystitis);
- the presence of implants;
- inflammation and diseases of the joints (arthrosis, arthritis).
In some cases, warming up helps to cope with colds, so many people wonder whether it is possible to go to the bathhouse with sinusitis. For its treatment, phytotherapy, washing, inhalation can be used. However, during the period of exacerbation of chronic sinusitis, visiting the booth is strictly prohibited.
How often can you visit the sauna: benefits and harms, features of the procedure and rules
The rules for visiting an infrared sauna differ in many ways from the procedure used in conventional steam rooms. The duration of the session does not exceed half an hour. This is quite enough to achieve the desired effect. In this case, it is forbidden to leave the booth, even for a short time. But you can open it, the quality of the procedure will not suffer from this.
It is very important to find the appropriate posture during the session. A person should sit on a bench with their legs lowered to the floor. Care must be taken to keep the back straight. In the cabins, the emitters are installed not only on the walls, but also under the seat. For this reason, the seated position is considered the most effective. Be sure to drink plenty of water during the session. The harm of infrared radiation in the absence of contraindications has not been proven, however, drinking fluids will help to avoid dehydration.
Comparative characteristics of the infrared sauna and the Russian bath:
| Criteria | Russian sauna | Infrared sauna |
| Preparation time, min. | 60-120 | 10-15 |
| How often can you use the sauna | Once a week | Once a week |
| Temperature condition, ° С | 90-110 | 45-50 |
| Session duration, min. | 30 | |
| the effect | relaxation, drowsiness, fatigue | burst of energy |
| Energy consumption | high | high |
The harm of infrared radiation is possible only if you neglect the visiting rules, for example, increase the time and number of sessions, ignore contraindications, etc. If the sauna is visited frequently, it is advisable to reduce the time spent in it to 20 minutes. In this case, the optimal number of sessions is up to 2 times a week.
Note! It is not recommended to take a cold shower after the sauna. The body does not perceive the influence of infrared radiation as overheating. You can use a warm shower to wash away sweat from your skin and moisturize it.
The benefits and harms of a sauna: how to avoid negative effects
The positive effect depends on how carefully the person follows the established rules. Before proceeding with the procedure, it is imperative to wash off cosmetics from the face and body and take a shower. It is not allowed to use lotions, creams and scrubs before the session. Otherwise, not only allergies can occur on the skin, but also burns.
Also, experts do not recommend eating food before and immediately after the procedure and immediately before it. It is better to take a break of 1 hour (food that is taken before visiting the sauna should be light). Use a dry towel to wipe off sweat. If this is not done, moisture on the skin will slow down the heating of the body and block heat. To replenish the water balance after visiting the sauna, you need to drink green tea or clean water.
To avoid negative impact, you need to adhere to several requirements:
- Monitor power and wavelength to avoid burns.
- Carefully read the list of contraindications, as well as consult a doctor in order to take into account all the individual characteristics of the body and the state of health.
- Calculate the time spent in the booth individually. The maximum session duration for an adult is 30 minutes, for a child - 15 minutes.
- In the presence of such side effects as burning of the nasopharynx and skin, dizziness and headache, watery eyes, you should immediately leave the sauna.
- You shouldn't be in the booth if you feel uncomfortable. It will not bring benefits to the body.
After a session in the infrared sauna, the body needs rest. For this, 10-15 minutes is enough. A warm shower will help get rid of any sweat residue. Then you can apply any cosmetic products to clean and dry skin.
Can infrared heaters harm a baby?
Infrared radiation is beneficial not only for adults but also for children. Subject to the rules, the baby's body will strengthen and improve its health while staying in the booth.
Precautions for children:
- It is impossible for the baby to stay in the sauna for more than 15 minutes.
- The maximum allowable power for a child is 65%. While men need about 85%, and women - 75%.
- To eliminate the likelihood of heatstroke, the baby should wear a panama hat over his head while in the sauna.
- Before visiting the sauna, it is imperative to consult a pediatrician.
Useful advice! Salt infrared saunas are especially useful for children. Instead of wood, tiles made from Himalayan salt are used as a finishing material in the booths.
Can an infrared sauna harm a pregnant or lactating woman?
During pregnancy, wellness procedures are not prohibited (in the absence of complications), however, you need to be extremely careful when visiting the sauna in this position. The fact is that the whole body warms up in the booth, even the lower back and abdomen are affected by the heat. No one can know in advance how the body of a pregnant woman will react to such a procedure. Therefore, be sure to consult a doctor before visiting.
Breastfeeding mothers can use the infrared sauna. However, one should take into account the fact that the emitters increase the body temperature up to 38.5 ° C, as a result of which the milk may simply "burn out".
If the mother does not breastfeed the baby, then the first visit to the sauna can take place no earlier than 6 weeks after giving birth. Otherwise, warming up can provoke a deterioration in health, and even cause bleeding.
Which is the best to buy an infrared sauna: price and recommendations
The range of infrared saunas on the market is quite wide. Therefore, buying a booth becomes a daunting task. To find the best option, it is enough to follow a simple algorithm.
- How to choose an infrared cabin:
- Decide on the place of installation and with this in mind, calculate the size of the sauna.
- Choose a shape and external design.
- Decide on the material for making the booth.
- Select a heating element with the required characteristics.
Make sure that the booth has a convenient and understandable control system.
Considering all these nuances, the booth will bring joy and health for many years. Of course, the manufacturer and price remain important selection criteria, which have a direct impact on the quality of the structure and its durability. It is not recommended to water the booth with water or violate the operating rules, otherwise the sauna will quickly become unusable.
How to choose and buy an infrared sauna with optimal characteristics
To install an infrared sauna in the house, a space of at least 1.2x1.2 m is required. This is the size of standard cabins that are designed for one person. A single structure can be installed in a city apartment, for example, on a loggia or in a bathroom. If there is additional space, you can install a booth with dimensions of 1.5x1.5 m, designed for 2-3 people.
Three- or four-seat saunas are usually installed in private and country houses. There are booths on sale that are capable of providing a simultaneous stay of 5 or more people. Such structures are intended for gyms and spas.
The shape and design of the booth is selected taking into account the design of the room where it will be installed. Structures are rectangular, angular, hexagonal.
Useful advice! To optimally fit the sauna into the style of the room, you can order a cabin with a suitable design of the external panel, which can be made of glass (mirrored, frosted, transparent) or MDF. Handles, trims and other fittings will help to diversify the look of the booth. All these little things will allow you to achieve unity in design.
For the manufacture of booths, the following types of wood are most often used:
- Siberian cedar;
- deresined pine;
- aspen;
- Canadian cedar;
- alder;
- Linden.
Average prices of infrared saunas by the example of the manufacturer KOY:
| Model | Dimensions, m | price, rub. |
| H01-K6 | 1.1x1x2 | 85900 |
| KOY H01-JK71 | 1x1x2 | 87000 |
| KOY R05-K1 | 1x0.96x2 | 111000 |
| JK-R8101 | 1x0.9x1.95 | 112800 |
| JK-R2102 | 1.1x1.05x1.95 | 112800 |
| H03-K61 | 1,3x1,3x2 | 114200 |
Many buyers have already appreciated the benefits of an infrared sauna, consumer reviews from the forums confirm this.
“I go to the sauna after exercising at the gym. I like that the temperature in the booth is low, but at the same time you sweat more intensely than in the sauna. After 10 procedures, my skin condition has noticeably improved, it has become clean, the pores have decreased. And the absence of muscle pain after playing sports is an additional plus. "
Marina Fomicheva, Moscow
“Last year my husband gave me a small infrared booth for my birthday. Feelings are great. After several sessions, I lost a little weight. Great thing. I advise you to try. "
Ekaterina Shcheglova, Yekaterinburg
Making an infrared sauna with your own hands
You can make an infrared sauna yourself. This will require a set of necessary knowledge and appropriate tools.
Stages of building an infrared sauna:
- Selection of the project and drawing, taking into account the location.
- Selection of building materials.
- Manufacturing of parts in accordance with the drawings.
- Assembling the structure.
- Installation of seats.
- Electricity supply and installation of emitters.
- Installation of internal cladding.
Before starting work, the selected project must be coordinated with the relevant departments. This is especially true when the sauna is installed in an apartment. You will have to get permission from the housing inspection, architectural and construction supervision, fire service, sanitary and epidemiological service and other organizations.
If this process is too complicated, you can always purchase a compact design ready-made and take care of your health throughout the year. Caring for the booth is very simple. It is enough just to ventilate the structure after use for 20 minutes.