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Sessions typically last around 20 minutes Those with years of experience, especially in finland where sauna culture runs deep, may stay up to 30 minutes at a time. Beginners should start with 5 minutes and gradually increase time
People with illness or heart/circulatory issues should avoid sauna use or consult a healthcare provider first. This is where most people find the sweet spot for health benefits like improved circulation and muscle recovery Here are the basics on how long you should stay in a sauna, how it compares to using a steam room, and the benefits for this heated habit.
Sitting in a sauna for 20 minutes can feel like a total body reset, boosting circulation, reducing stress, and leaving you refreshed.
One common question people have about sauna usage is whether they should stay in for 20 or 30 minutes Most health professionals suggest an optimal sauna session length of about 15 to 20 minutes, with regular use of 3 to 7 times per week providing the greatest health benefits. Spending around 10 to 20 minutes in a sauna allows your body to heat up gradually, promoting the release of toxins through sweat and improving circulation This duration is also considered safe for most people, as longer sessions can lead to dehydration and overheating.
The american college of sports medicine recommends beginners stay in the sauna for no longer than five to 10 minutes, and 10 to 20 minutes at maximum for more regular users “while some experienced sauna users may turn the sauna into a longer social event, it is possible to overdo it,” says ogden. Once you have adapted, try 15 to 20 minutes per session
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