14 posts
岩盤浴 is a Japanese heat format that is not a sauna and not a bath: you lie on heated stone slabs in a 40°C room, dressed, for a long time. What it is, how a session goes, what it does to heart rate compared with a sauna, and what the watch makes of it.
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Half-body and full-body bathing differ in immersion depth, water pressure, and how quickly they feel warm. Compare practical timing, comfort, and heart-rate caveats.
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When should you bathe before bed, and how warm should the water be? A practical guide to timing, temperature, core body temperature, and individual variation.
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What to bring, how long to stay, whether to try the cold bath, and how to rest. A practical first-sauna guide that puts symptoms ahead of timers and watch readings.
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You did the sauna, cold bath, and rest, but the feeling never arrived. Here are seven things to review, using your heart-rate chart as a clue rather than a diagnosis.
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ととのう is the calm, floating state after sauna, cold water, and rest. It has a shape on a heart rate chart: a climb, a cliff, and a dip below where you started. What each part is, why it feels the way it does, and how to tell a real one from a near miss.
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Five to ten minutes is the standard, and it is the part of the cycle everyone cuts short. What happens in the first two minutes, why the rest is where the good feeling comes from, and the single clearest signal for when it is done.
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Thirty seconds to two minutes at 15 to 18°C is the standard. What happens in the first ten seconds, why staying longer does not help, what a single-digit bath changes, and how to read the drop on your watch.
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Six to twelve minutes is what every guide says. It is a fine starting point and a poor rule, because the room changes and the number does not. What the minutes are for, when to ignore them, and how to leave by heart rate instead.
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A cold beer on the porch after the last round is as Finnish as the sauna itself. What the tradition actually is, what alcohol does to your heart rate in the heat, and how to keep the beer and skip the risk.
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Löyly is the burst of steam when water hits the stones, and the word once meant spirit or breath. What it does to the room, to your heart rate, and how to throw it without annoying anyone.
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Your watch says you burned 400 calories sitting still. It is counting your heart rate, and in a sauna your heart rate is lying to it. Here is what is actually happening and what is worth measuring instead.
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The standard answer is 8 to 12 minutes, 1 to 2 minutes, and 5 to 10 minutes. The better answer comes from your heart rate. Both are here, with what to do on your first day.
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A sauna pushes your heart rate to 100 to 150 bpm without you moving. Here is what the research says is typical, why it happens, how to set a personal limit, and what a good recovery looks like.
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Furolog