Sauna and Dry Bath Based Fat Loss and Training Adaptation Effect on Off Day 



To obtain the effect of hyperthermia (stress), it is necessary to perform:

  1. Four to five visits to a dry bath with a temperature of +90 C
  2. Call duration five minutes
  3. Rest interval five minutes
  4. In the interval of rest, it is necessary to cool down under a cold shower or in the pool
  5. After each next visit, the body temperature rises to + 38.1 – + 38.5 C, while the mechanisms of thermoregulation associated with sweating are minimized
  6. In the rest interval, the core temperature of the body should drop to + 37 – +37.5 C
  7. In this comfortable mode, the athlete can make 10 or more visits to the bath
  8. It was experimentally shown that oxygen consumption rises by a factor of 2-3 in relation to dormancy at normal temperature
  9. This allows you to calculate the energy costs in the bath, they can be 250-400 kcal / hour, or 40 – 50 grams of fat per hour 
  • Three to five sessions for recovery and up to ten for training effect 
  • Nine to ten sessions two to three times per week for athlete or military traveling to hot places
  • Viktor Seluyanov


After completing protocol; here are some complementary methods:

  1. 20 Minute Walk
  2. 20 Minute Bike
  3. Sauna Protocol
  4. NormaTec Recovery System
  5. Closed Chain Health Bouncing – Lymphatic Care