Sauna benefits, types and safety tips
A good steam bath is invigorating. 通过这些简单但重要的安全提示，了解桑拿的好处以及使用桑拿的最佳方法.
Sauna benefits
桑拿可以帮助你放松，它可能有其他的 health benefits when used safely. 它通常是一个加热到70°到100°摄氏度或158°到212°华氏度的房间，使用干热和一点湿度. 当一个人在蒸桑拿时，他们的皮肤温度会升高，开始大量出汗.
A few noted sauna benefits include:
- Elimination of toxins from the body
- Reducing stress levels
- Increasing and improving circulation
- Reducing muscle soreness
- Improving joint movement
- Easing arthritis pain
- Improving cardiovascular health
- Promoting healing
蒸桑拿通常是安全的，但可能并不适合所有人. 在去蒸桑拿之前，一定要向专业的医疗人员咨询.
Types of saunas
根据房间的加热方式，桑拿有几种类型. Some types include:
- Electrically heated: 这是一间桑拿房，地板上有电加热器，湿度很低.
- Infrared room: 这是一种桑拿浴室，它有特殊的灯，利用光波来加热人的身体，而不是整个房间. 它们也被称为远红外桑拿(FIRS)。. Temperatures are typically about 60° Celsius, 140° Fahrenheit and lower than other saunas, but allow the person to sweat in a similar way.
- Wood burning: 这是一种用木头和桑拿岩石加热的桑拿房，通常湿度低，温度高.
- Steam room: 蒸汽房不同于桑拿房，因为它使用蒸汽. 与使用干热的桑拿相比，蒸汽房提供的是湿热.
Common risks
如果你有以下情况，使用桑拿可能会有风险. 如果你有以下情况，在使用桑拿之前一定要咨询医生:
- High blood pressure or heart problems. Saunas make your heart work harder than normal.
- Known medical conditions. Some of these include high blood pressure, diabetes, heart disease, abnormal heart rhythm, angina and other conditions.
- Just finished exercising. 剧烈运动后，先让心率降到休息时的水平.
- 最近饮酒或吸食毒品. 洗完桑拿后再洗桑拿可能会影响你的心脏，阻碍出汗，导致身体过热.
- Take certain medications. 如果你服用的药物会干扰你的身体调节温度的能力，或者让你昏昏欲睡，不要使用桑拿.
- Are pregnant. According to whattoexpect在怀孕期间蒸桑拿可能会导致头晕、脱水或血压降低.
Safety tips
If you're able to use the sauna, keep these safety tips in mind:
- Keep sessions short. 你可以通过多次访问来建立你对高温的耐受性.
- Limit sessions to 15 to 20 minutes. 即使是健康的人也应该把蒸桑拿的时间限制在15到20分钟.
- Monitor how you feel. If you are sensitive to the heat, feel dizzy, nauseous or begin to feel uncomfortable, leave the sauna immediately.
- Stay hydrated. 每次锻炼前一定要补充水分，每次锻炼后喝两到四杯凉水. 喝矿泉水或果汁来补充因出汗而流失的电解质.
- Use the buddy system. 带上朋友或家人，以防万一.
- Remove jewelry. Metal jewelry, including rings and small earrings, 热会很快引起皮肤刺激或灼伤吗.
- Protect your hair. 桑拿的热量会让你的发干变干变脆. A towel or shower cap can help protect it.
- Dress appropriately. Wearing loose fitting clothes, 泳衣或毛巾是不错的选择，因为厚重的衣服会导致过热.
- Rest and cool off afterwards. Lie or sit down for at least 10 minutes, 然后洗个冷水澡，帮助你的体温恢复到正常水平.
桑拿可以对你的身体非常好，并且在安全使用的情况下放松.
