BEFORE YOU START

Consult your doctor whether taking sauna is at all suitable for you with regards to your health

Find in your schedule two hours for sauna session at least once a week to regenerate your strength

Don't enter the sauna with a full stomach but not hungry either, not immediately after strenuous physical exercise

Always take with you soap, massage cloth or brush, a towel to dry yourself off, to stimulate the skin and to lie on, cream or oil to treat dry skin after the sauna

REGULARITY

Regular sauna sessions = at least once a week

Irregular sauna sessions = taking saunas at longer intervals than shown above means in practice starting over again.

Taking a sauna? Yes, but correctly!

SPRÁVNÝ POSTUP PŘI SAUNOVÁNÍ

preparation

Take off your clothes and underwear (use WC), soap yourself, take a shower, dry yourself and enter the warming cabin. That's it.

warming up

Lie down and make yourself comfortable, wait till you feel warmed up and start sweating, breathe through the nose (if your nostrils start stinging, cover up your nose and mouth with an open hand or wash yourself ). At the end of the warming period sit up, spill water or a camilla brew over the heater's hot stones if you so wish, and massage the skin of your body and limbs with fingers, the palm, a flannel or a brush. Wash sweat of in the shower before and after every sweating, massage, exercising and cooling - 2 minutes max.

After the first warming-up period you can integrate taking a sauna with:

• a specific partial massage
• relaxation of the muscles, ligaments and joints on wall bars or a traction couch
• modest physical exercise

Having finished optional exercise you can go on with the cycle of warming-up and cooling-down following your preferences.

cooling-down

You can cool yourself down either with an additional cold water shower (according to Kniep 5 minutes max.) or by bathing in a tub (which is more severe for older persons) - 2 minutes max. You can alternate this with a short swim in the cold water of a pool - 2 minutes max., or sit awhile on the open air. Do not forget to perform several of the breathing excercises within 20 minutes of taking a sauna.

You can repeat the cycle of warming-up and cooling-down several times.

finish

Having finished taking a sauna, take a rest for a while and replenish sweated-out water, salt and vitamin C with a natural fruit juice within 20 minutes. Alcohol cancels out the effect of taking a sauna. Smoking in a sauna is far past comprehension. While resting, you can expose yourself to filtered UV rays or perform suitable physical exercise on your way home (for example, walking, jogging, cross-country skiing during winter).

Taking an sauna brings you refreshing and substantial sleep and the next day you awake feeling vigorous and full of energy.