What do you do on active rest days?
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Active rest
- Thread starter jJjburton
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I'm planning to install one at my house - tell me everything you know.
Type-IIx
Member
Active rest for me is some ab and band work, a walk, pull ups, if needed Epsom salt bath
You dont have active rest gym days? The rest of the stuff i do normally.
Eh not really. But I am lifting 6x per week while bulking, so I really need that day off!
I'd recommend checking out the sauna subreddit, they are snobs about traditional vs infrared, but there's lot of good stuff there.
- Build small: less space requires less power and time to heat up.
- Saunas use a lot of energy.
- Make sure you have a vent window and you need a waterproof floor and a drain.
- If your wife or girl is gonna use it too then either do it together or align our schedule so you can go one after another, that way you don't waste as much power heating up.
- BTW. Fucking in the sauna...doesn't work that well. It is a recipe for tachycardia and light headedness.
- Glass doors and shit look nice but all they do is cause more heat leakage.
Insulate as good as possible but have a vent, venting actually allows your sauna to get hotter.
- Work your way up! Just do 20 mins at 185°F to start. Work up to 40 mins at maybe hotter Temps.
- DO IT REGULARLY!
- As painful as it will be with wood prices now...you need to use cedar, unless you want your sauna to rot real fast. Have a professional do the electrical wiring.
- Make sure if you put a lock on the door that itbisnt a latch that will lock you inside
- Get high quality rocks. Don't cheap out on them. You don't want your rocks to explode. Wet non-sauna rocks can literally explode and kill you like a frag grenade. I am being 100% serious. Again: get high quality rocks!
- Do not eat within an hour of doing the sauna before or 45 mins after
- Sauna releases dynorphin which is am opioid agonist of a kappa opioid receptor (KOR). This causes dysphoria and discomfort. It actually also lowers your tolerance in the mu opioid receptor. Increasing your mood
- Sauna also releases Heat Shock Proteins, which are neuroprotective and thought to be part of why sauna reduces risk of Alzheimers
- Sauna reduces your risk of dying significantly by double digit percentages
- Sauna reduces depression and anxiety as well
FoundmyFitness has a ton of Sauna-related info on podcasts. Here's a bunch, there are more if you go to her site and search sauna.
Whole-body hyperthermia as a treatment for depression: sauna, hot yoga and exercise | Charles Raison
Dr. Charles Raison describes how whole-body hyperthermia has the potential for real-world clinical efficacy as a tool in the fight against major depression.
www.foundmyfitness.com
Sauna use, depression and addiction — the dynorphin thermoregulatory connection | Roland Griffiths
In this clip, Dr. Rhonda Patrick describes how sauna use activates the Salvinorin A pathway, potentially ameliorating symptoms of depression and opioid addiction.
www.foundmyfitness.com
Indigenous use of ayahuasca, psilocybin, peyote for religious healing rituals | Roland Griffiths
In this clip, Dr. Roland Griffiths and Dr. Rhonda Patrick discuss the sociocultural aspects of hallucinogenic substance use.
www.foundmyfitness.com
Hightower
Member
Rest from work for watching TV shows.
I walk in the forest
Eat some goodies
I read interesting books that I could not read.
I go to the kennel for dogs and take care of them, help - it makes me happy
Eh not really. But I am lifting 6x per week while bulking, so I really need that day off!
I'd recommend checking out the sauna subreddit, they are snobs about traditional vs infrared, but there's lot of good stuff there.
- Build small: less space requires less power and time to heat up.
- Saunas use a lot of energy.
- Make sure you have a vent window and you need a waterproof floor and a drain.
- If your wife or girl is gonna use it too then either do it together or align our schedule so you can go one after another, that way you don't waste as much power heating up.
- BTW. Fucking in the sauna...doesn't work that well. It is a recipe for tachycardia and light headedness.
- Glass doors and shit look nice but all they do is cause more heat leakage.
Insulate as good as possible but have a vent, venting actually allows your sauna to get hotter.
- Work your way up! Just do 20 mins at 185°F to start. Work up to 40 mins at maybe hotter Temps.
- DO IT REGULARLY!
- As painful as it will be with wood prices now...you need to use cedar, unless you want your sauna to rot real fast. Have a professional do the electrical wiring.
- Make sure if you put a lock on the door that itbisnt a latch that will lock you inside
- Get high quality rocks. Don't cheap out on them. You don't want your rocks to explode. Wet non-sauna rocks can literally explode and kill you like a frag grenade. I am being 100% serious. Again: get high quality rocks!
- Do not eat within an hour of doing the sauna before or 45 mins after
- Sauna releases dynorphin which is am opioid agonist of a kappa opioid receptor (KOR). This causes dysphoria and discomfort. It actually also lowers your tolerance in the mu opioid receptor. Increasing your mood
- Sauna also releases Heat Shock Proteins, which are neuroprotective and thought to be part of why sauna reduces risk of Alzheimers
- Sauna reduces your risk of dying significantly by double digit percentages
- Sauna reduces depression and anxiety as well
FoundmyFitness has a ton of Sauna-related info on podcasts. Here's a bunch, there are more if you go to her site and search sauna.
Whole-body hyperthermia as a treatment for depression: sauna, hot yoga and exercise | Charles Raison
Dr. Charles Raison describes how whole-body hyperthermia has the potential for real-world clinical efficacy as a tool in the fight against major depression.www.foundmyfitness.comSauna use, depression and addiction — the dynorphin thermoregulatory connection | Roland Griffiths
In this clip, Dr. Rhonda Patrick describes how sauna use activates the Salvinorin A pathway, potentially ameliorating symptoms of depression and opioid addiction.www.foundmyfitness.comIndigenous use of ayahuasca, psilocybin, peyote for religious healing rituals | Roland Griffiths
In this clip, Dr. Roland Griffiths and Dr. Rhonda Patrick discuss the sociocultural aspects of hallucinogenic substance use.www.foundmyfitness.com
Thanks... I'm insulted that you think I've never fucked in a sauna before though.
I've spent a lot of time in Europe, and a lot of time in European saunas. It's sad that Americans don't have as much interest in sauna or general wellness centers as they do over there. Sauna spas are a big thing, they're like a mini wellness retreat. It's one of my favorite things in the world to do.
I used to volunteer at the shelter with my girlfriend too. Since we moved we haven't done it, but we still do lots of yard work. I own a large acre property and am restoring it. Removing ALL the invasive species, planting natives, making trails (even gonna build a few bridges across the river) and owl houses as well as bat houses. We are planning on rescuing a dog late summer once we are stabilized in the new property.
Haha noo I wasnt trying to imply you didnt know anything. You said "everything you know" so I just brain dumped whatever came to mind. Did I miss the mark? What else can I provide to help?
Edit: also YES. It is really weird Americans don't get sauna. I have always loved it and have only loved it more as I've learned more about the benefits.
Nah, I'm just fucking with you. Sex is in a sauna is not for the faint of heart... agreed.
Did you build yours? Order one? Prefab?
The one take away I've gotten so far is to spend the money on the best heater you can find, within reason. I'm undecided if I want to build it myself or order a custom built one that's all precut for me... or maybe a combo of the two.
MR_Midas
Member
My outdoor activities consist of long walks with the dog. Especially when I have a weekend, I have time to take a longer walk with her and it restores me well both physically and psychologically.
I used to lie stupidly on the couch when there was no dog. But lying on the couch and eating, I had the opposite effect. Laziness and not wanting to move the next day. But a good active day in the form of walks is just better.
I used to lie stupidly on the couch when there was no dog. But lying on the couch and eating, I had the opposite effect. Laziness and not wanting to move the next day. But a good active day in the form of walks is just better.
Hightower
Member
Then you understand what feelings and sensations you get by helping animals. We are also considering adopting another dog from the shelter. In fact, when I work there, I am directly imbued with kindness and positiveness, and all problems leave me.
Hightower
Member
I will be in Europe, business partners took me to different saunas, Japanese, Finnish and Russian baths. There is a steam room with brooms - it was unforgettable, as if born again. For some reason it's not popular here. It seems to me that this is very good for recovery and not only physical. I read a lot on this topic and the effects are really good.
I built mine, but I have been building and doing DIY house work for years now. I've built decks, lofts, all kinds of things in the past. I was not cool with adding a breaker and wiring up my electrical panel, so I hired that out. But everything else was pretty straightforward.
If I did it again I would probably look into semi-prefab designs. I would have to compare cost though. If I am gonna save enough money to make it worth my time to build DIY then I would for sure go that route. The only issue is if it ends up taking way longer than you estimate and now you're stuck working a $10/hour job lol...this can be far too common with DIY projects.
As far as heaters go, I would target a 9kW heater. I like Finlandia brand. If you can get solar panels on your house that will be a big energy savings too. Especially if you're like me and you're going for that semi-off-the-grid life.
Really though the easiest one and the one with the shortest time-to-value (an industry term that measures when the money leaves your account to when you actually get value from the product), a pre-fab might be best.
Now, I am a firm believer in photobiomodulation (aka, red light therapy, near infrared therapy), so I added a couple lights inside. There is a plethora of studies on this subject and they all show promise. I think it's easily worth doing if you can--and those fixtures are something you can wire yourself (most likely?).
I am so tired so hopefully I didn't miss too much. Feel free to ask more questions or PM me or whatever. You know I am always happy to help out the homies!
Edit: there are sauna "kits" that you can buy, but I am just not sure about the quality. That is one more benefit to DIY, plus it helps teach my girl how to do this stuff too. She is highly proficient with all kinds of tools and shit now to the point where I would trust her to re-tile our countertops and backsplash by herself! She's a badass bitch!
Hightower
Member
How often do you use the sauna per week. How much time should be spent in it. I understand that after training or on separate days?
Canknucklehead
Member
Cardio
Stretching/Yoga
Foam rolling
Massage
Walk dogs
Good food
Sleep like a baby
Sometimes smoke a J
Stretching/Yoga
Foam rolling
Massage
Walk dogs
Good food
Sleep like a baby
Sometimes smoke a J
Hightower
Member
By the way, lately it has begun to pay attention to massage, MFR and percussion massager
Canknucklehead
Member
Hightower
Member
From what I tried, I liked HyperVoltPlus, it generally does the job and of course the coolest is Theragun
To obtain the health benefits you will want to use it like 5x per week. I wouldn't use it before training. After or later in the day seems like it'd be better.
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