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:

Four to five visits to a dry bath with a temperature of +90 C
Call duration five minutes
Rest interval five minutes
In the interval of rest, it is necessary to cool down under a cold shower or in the pool
After each next visit, the body temperature rises to + 38.1 – + 38.5 C, while the mechanisms of thermoregulation associated with sweating are minimized
In the rest interval, the core temperature of the body should drop to + 37 – +37.5 C
In this comfortable mode, the athlete can make 10 or more visits to the bath
It was experimentally shown that oxygen consumption rises by a factor of 2-3 in relation to dormancy at normal temperature
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

After completing protocol; here are some complementary methods:

Fat Loss and Training Adaptation Effect of Off-Day