Health and relaxation in the sauna: Interview with expert Arkadiusz Ufnal

The sauna ceremony in a dry sauna essentially consists of generating steam and distributing it with a towel, fan, or other attributes. Essential oils, which have health properties, are most often given on ice balls.

One of the best Sauna Masters in Poland is Arkadiusz Ufnal - II Vice Champion of the country in the PTS Classic 2022 Polish Sauna Masters Championship. In a conversation with us, he talks about the secrets of correct sauna use, the health benefits of the sauna, and the behind-the-scenes preparations for prestigious competitions. We invite you to read!

How long have you been practicing sauna and what sparked your interest in it?

I have been saunaring since I was 18 years old, and I have been a Sauna Master since 2015. Initially, I went to the sauna for relaxation. When I experienced sauna sessions in the mountains, I decided to become a sauna master. For this purpose, I signed up for a course at the Roman Thermae, where the largest sauna in the World is currently located (for over 300 people). Once someone experiences a sauna session, it's easy to get addicted. I can't imagine my life without a sauna.

What are the benefits of regular sauna use for physical and mental health?

Correct sauna usage hardens and strengthens the body. This improves our resistance. I can't remember the last time I was sick. During a sauna stay, endorphins – the so-called happiness hormones, are released, which directly improves our mental well-being. The sauna also relieves stress, relaxes muscles, and fights anxiety.

What determines that a sauna is of good quality? What should you pay attention to when choosing a sauna?

Attention should be paid to ensuring that the rules of correct sauna use are enforced. The most important thing is that participants are without swimsuits, and the entire body is on a towel. Choose a sauna according to your preferences. We distinguish several types:

• dry (with high temperature low humidity),
• infrared (ambient temperature),
• steam (about 40-50*C and humidity about 100%),
• bio sauna (average temperature and average humidity)
• bania (average temperature and high humidity).

What are the most important rules for safe and pleasant sauna use?

The most important rules are:

1. thoroughly wash and dry the entire body before sauna use,
2. prepare an adequate number of towels,
3. choose the level of the bench (the higher, the warmer),
4. it's best to lie down, or you can sit and relax,
5. stay in the sauna as long as we need (but not longer than 15 mins),
6. take a shower from feet towards the heart (first with lukewarm water, then cool),
7. cool down, rest (at least as many minutes as we were in the sauna), go out into the fresh air,
8. replenish fluids.

Are there any contraindications for sauna use? Who should be particularly cautious?

Definitely do not go to the sauna if you have caught an infection. In case of doubt, it is worth consulting a doctor. Besides, the contraindications include:

• fever and exacerbation of chronic diseases,
• infectious diseases,
• severe disorders in the course of cardiovascular diseases,
• recent heart attack,
• recent surgical procedures,
• brain tumors,
• epilepsy,
• glaucoma,
• skin ulcers and certain skin diseases,
• taking anticoagulant medications and medications in the form of transdermal patches,
• conditions after alcohol consumption and being under the influence of other intoxicating substances.

How do you prepare for participation in the Sauna Master Championships? What does training look like?

There are several different categories and types of Sauna Master competitions, and each looks different. Eg: Classic, Freestyle, Show, Hot, Bania, Herbal. In most cases, the towel work is the most important. To prepare well for the competitions, you need to perform correctly various complex and difficult air distribution techniques. This is one of several categories judges evaluate.

What emotions accompany participation in competitions at such a high level?

The competitions are an opportunity to integrate sauna masters from different parts of Poland. The competition takes place in a family atmosphere. We eagerly exchange experiences and teach each other new techniques to raise the level and attractiveness of the sessions.

What are your greatest successes as a sauna master? Which achievement gives you the most satisfaction?

I have accumulated a few, so I won't mention any specific title. The greatest satisfaction for me are the satisfied sauna-goers, because it is mainly for them that we run these sessions.

How popular is the sauna tradition in Poland today? Does this tradition have a chance for further development?

Yes, the potential is huge. It is an industry that is developing very quickly. There are many more places with saunas being created and those that have been operating for years are planning to expand in the near future. More and more people are learning about sauna and the benefits it brings.

What are the biggest myths and falsehoods circulating around the topic of sauna? What would you like to explain or dispel?

Probably the most popular myth is the belief that the sauna helps with weight loss. Weight loss after staying in a sauna is temporary and related to water loss. However, after replenishing fluids, everything returns to normal.

The sauna ceremony is best experienced in person, so we invite all readers to participate in the sessions conducted by Ark himself at our hotel. Find out how many health and relaxation benefits a correctly conducted sauna ceremony can bring in the hands of an experienced Sauna Master!