Sauna

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Best start of the day

Disconnect... feel inspired

Morning Sauna session Example:

    50 degrees Celcius
    Soft blue light
    30 to 45 minutes
    Set some ambient music (frequency music) and light aromatherapy

    It is best to talk to your medical professional first if you have any underlying health conditions.


Sauna Protocol

  • Sit on your own towels. One on the bench, one on the floor or draped on the bench onto the floor
  • Do not pour water on yourself, the heaters or the timber
  • Do not have feet up on the side panels; bench or floor only
  • Do not use the sauna while under the influence of alcohol or drugs (including prescription drugs such as Valerian)
  • Just relax. Sit or lie back and connect with yourself and your breath.
  • Remember, our space is a quiet zone. Please keep this in mind when you connect your music to the sauna speakers. Thanks


    • The combination of Relaxation & Recovery

    Come experience the secrets of relaxation.

    Pain Relief

    Here are some recommendations to help ease joints, reduce inflammation and reduce pain.

    Pain Relief sauna session

  • 45 to 55 degrees
  • 30 to 45 minutes
  • 1 to 1.5 ltrs water
  • the closer you are to the heaters, the deeper the heat can penetrate. so get comfy, nice and close to the heaters – use the backrest to separate you if you find the heaters too warm
  • Target sore knees or arthritic hands with the front panel heaters

    • Don’t overwork your body. If you catch yourself counting down the time, it’s too hot or you’ve been there too long. You don’t always need to push yourself to get the benefit of sauna.


    Other Pain Relief Tips

  • Book in for a Sensory Deprivation Floating session right here at our clinic.

    • Book a Pain relief sauna session 45 minutes

    Recovery

    Pre-workout Sauna:

  • 30 minutes
  • 45 degrees
  • Long enough to break a sweat
  • Target areas that will be used during workout
  • Drink 1 to 1.5 ltrs of water

    • Post Work out Sauna

  • 20 to 30 minutes
  • 45 degrees Celsius
  • For non-athletes, don’t push yourself in this session. This is a recovery session, not another workout. If you are an athlete and want that extra bit of cardio work, then raise the temperature and duration as you see fit.

    • Insight

  • Don’t set the temperature so hot as to create a second workout for the body

    • Book 30 minutes Post Workout sauna

    Weight management

    Sauna Session

    • 55 to 60 degrees celsius
    • We want to work the body harder than a typical sauna session
    • 20 to 30 minutes depending on your comfort levels. We should be pushing for the last few minutes, counting down the time and breathing heavy. We want the body working, in a slight discomfort. Heat stress is great for weight management.
    • Drink 1 to 1.5ltrs of water

     

    Book 30 minutes Weight management sauna
    You can add a shower (or cold plunge end of October) as an Add On when booking in.

     

    Detox

    Sauna Session Guide

  • 45 to 55 degrees – The key is to stick within this temperature range, even if you feel like you can go hotter.
  • 30 to 45 minutes
  • 1 to 1.5ltrs of water

    • Book 45 minutes Sleep sauna
    Book a lymphatic drainage session (30 minutes) and a sauna session (45 minutes)

    Sleep

    Sleep sauna session

  • 5 degrees less than your normal session (45 to 55 degrees is normal
  • 5 – 10 minutes longer than normal (30 to 45 minutes is normal
  • 30-40 minutes before bed

    • Book a Sleep sauna session 45 minutes

    Ice bath/Cold Plunge

    WARNING
    Exposure work is NOT to be used if you have pre-existing cardiovascular or circulatory problems unless you have been cleared by a physician.

    NEVER perform Exposure work under the influence of alcohol for obvious reasons.

    Pushing to levels of harm is not helping you. The point is to trigger just enough stress to induce a hormetic response. Hypothermia is not cool and is a failure for training.

    ALWAYS Obey the Golden Rule.

    If in doubt, get out! (PowerSpeedEndurance.com)
    Bookings ice bath or sauna/ice bath