Losing weight – why is it so challenging? Obesity is not just about an increase in body weight but results from an accumulation of excess fat due to overeating or changes in metabolism. The body’s metabolism, the conversion of external nutrients into internal substances, plays a crucial role in synthesizing and storing glycogen, proteins, and fats. An abnormal metabolic process can lead to the accumulation of excess fat, making weight loss difficult, particularly when the basal metabolic rate is low.

31 ل 329 milliliters which is the amount of brown fat a person has. Brown fat, also known as brown adipose tissue. The main function of brown adipose tissue is to produce calories. In fact, brown fat is so metabolically active that a few dozen grams of brown fat can burn several hundred calories per day.

Exposure to cold temperatures triggers vasoconstriction, and by activating brown adipose tissue (BAT) the body can be made to work harder to maintain its core temperature, thus burning more calories.

Sauna 10 minutes is equivalent to 10 kilometers of long-distance running?
Speaking of the sauna, it is a very popular health care behavior today.
After steaming not only comfortable body, but also in a large amount of sweating at the same time consume a lot of subcutaneous fat to achieve the effect of fat burning.
Sauna 10 minutes is equivalent to running 10 kilometers!!!! So is this true?
Let us first understand the following two terms:

1. Heat ≠ Fat Burning
   What is “fat burning”? Exercise through a series of slow, gentle oxidation reaction and consumption of body fat, while “fat burning” is a rapid, violent oxidation reaction. لكن, fat oxidation in the body, not as in the body outside the general ignition of grease, a short period of time to release a large amount of heat energy, so the local body temperature is not the embodiment of fat consumption.
2. Sweating ≠ Weight Loss
   Many dieters should find that a lot of sweating after the weight will be rapidly reduced, unfortunately, sweating consumes only part of the water under the epidermis of the body, when you drink a few more cups of water or a night, the weight value will be “back to the original shape”. The fat cells inside the fat, and will not be taken away with the sweat. Too long sauna bath will lead to dizziness, lack of oxygen and other problems.

So the sauna can not lose weight, but we can do it after exercise, it is still very helpful for us to lose weight!

Red light therapy, also recognized as low-level laser therapy or photobiomodulation, exposes the skin to low levels of red or near-infrared light. This non-invasive treatment deeply penetrates the skin, with cells absorbing the light and initiating energy production in the mitochondria.

The inception of red light in space by NASA in 1995 marked the beginning of extensive research into “phototherapy,” utilizing various wavelengths of sunlight. This innovative approach has found widespread applications in hospitals and homes. Notably, the effectiveness of red light in facilitating weight loss has been scientifically affirmed.

The 650nm red light primarily exerts positive effects on the human body through photochemical and biological mechanisms. This light can penetrate 8-10mm into the organism, stimulating the mitochondria. This stimulation contributes to a reduction in cellular oxidative stress.

Red light therapy, by optimizing cellular metabolic function, triggers the liberation of stored fat for energy utilization. This process actively supports weight loss efforts, showcasing the multifaceted benefits of red light therapy in enhancing overall well-being.

Unlocking the full spectrum of ice bath benefits hinges on meticulous preparation and execution. The sweet spot for an effective ice bath temperature ranges between 5-15℃, inducing vasoconstriction without discomfort or risk. Duration recommendations vary, with beginners starting at 5-10 minutes and gradually progressing to 15-20 minutes as they adapt to colder temperatures.

To amplify benefits, incorporating movement or gentle exercises within the bath enhances circulation and aids in expelling lactic acid. Post-immersion, a gradual warm-up through a warm shower or light stretching routines is advised to facilitate muscle recovery and mitigate stiffness. Mastering the art of ice bath sessions ensures a chill that rejuvenates, revitalizes, and propels optimal recovery.

This all-encompassing introduction to ice bathing is sure to help: The Ultimate Guide to Ice Bath in 2024

The human body loses water at high temperature, and a sauna will lose about 500 milliliters of water. And after a long time there will be dry mouth, headache or even fainting and passing out, so we should remember to replenish water before and after bathing or sauna.
Time should not be more than 20 دقائق, a long time bathing easy to cause cardiac ischemia, hypoxia, resulting in coronary artery spasm, thrombosis, and seriously there will be sudden death from arrhythmia.

1. Do not take a bath immediately after drinking, under the joint effect of water temperature and alcohol, it will aggravate the symptoms of dizziness, blurred vision, weakness of the limbs, and in serious cases, it may be fainting, shock, and so on.
2. Training is not recommended immediately after the bath, first rest a 30 دقائق or so, so that the heart rate to restore stability before going to wash.

1. Within 10 دقائق
   As the emitting plate gradually rises to a stable temperature, the inside of the red light meter becomes like a bathroom after a hot shower, humid and hot, and sticky and fine sweat appears on your back. In order to avoid the constant pressure on your back, you can slowly rotate the machine in circles, allowing all areas of your body to be treated effectively.
2. 10-20 دقائق
   Due to the continuous rise in internal temperature and humidity, the body temperature soars to around 50°C.
   The sustained high temperature causes the oxygen content in the air to drop dramatically, and your head also feels dizzy and slightly numb due to the lack of oxygen. Your breathing becomes rapid, and what should be an experience somehow gradually turns into a practice. But it is during this time that you may be pleasantly surprised to find that the pain in your back has completely disappeared! And the fatigue of the body also gets significantly reduced!
3. 20-30 دقائق
   This is a ten-minute struggle between your body and your will. The prolonged heat and oxygen deprivation has caused a slight numbness in your fingers and toes, and you continue to sweat profusely, so you have to keep drinking water to rehydrate yourself.

In order to make your inner peace, you can meditate in the light therapy instrument, try to enter a meditative state in order to regulate their overall physiological functions, although the body’s discomfort has not been significantly improved, but the mood compared to the first 20 minutes compared to the calming of many.

Ice baths may be one of the services offered at health clubs, spas, and other venues.
At a health club or spa, usually the cost of an ice bath may be included in the membership fee or the cost of a particular program. If you are a member of the establishment, you may be able to enjoy free or discounted ice bath services. Otherwise, there may be an additional fee.
Alternatively, you can purchase an ice bath tubs for an at-home ice bath, which is the most cost-effective and readily available.

Like ice baths, health clubs or spas often include sauna services. And at hotels or spa resorts, saunas are often offered as part of a stay or day spa service. The cost may be included in the cost of the room or spa service.

ypically, red light therapy may be offered at locations such as medical aesthetic clinics, dermatology clinics, spas or salons. The cost may vary depending on the area treated, the number of treatments and the length of the session.
Treatments may typically be a single session or a series of sessions. Fees may be based on each treatment or the entire course of treatment, and there may be membership discounts or package deals available.

Ice baths help your body cool down faster and are good for your health. To do this, jump into a lake or take an ice bath using an ice tub.

1. Boost your immune system and detoxify your body
   Ice baths improve lymphatic circulation, which helps remove germs, bacteria and waste from our bodies. When you take regular cold baths, it helps to remove waste from your immune system, allowing your body to function at its best. Cold water tightens your lymphatic vessels, which removes waste faster and strengthens white blood cells against pollutants.
2. Improves Blood Circulation
   When you’re taking a cold water dip, the shock of going from a hot to a cold climate causes your blood vessels to constrict, which reduces circulation and rapidly increases blood pressure.
   When performing a cold water immersion, the cold causes blood to quickly return to your vital organs to ensure they are functioning properly. This enhances oxygen delivery throughout the body.
3. Burns fat
   When your core body temperature rises in a sauna, you burn calories one-and-a-half to two times faster. Cold water increases your ability to burn fat and lose weight because cold water exposure activates your brown adipose tissue, which helps burn fat for energy retention
4. Relieves stress and improves mood
   After cooling your body quickly, cold water causes adrenaline to rise, which improves your mood. Why is this? Norepinephrine is a chemical produced by our bodies under stress that affects our mood and anxiety. Norepinephrine also helps improve focus, concentration and sleep.

1. Enhance endurance
   A study conducted by the University of Otago, New Zealand, shows that athletes who habitually take a sauna after training can effectively increase their endurance. According to the data, if athletes keep the habit of sauna 3 times a week after training, it can improve their endurance by about 25%.
   The study points out that sauna can improve the endurance of athletes mainly because the high temperature environment can enhance the blood volume in the blood vessels of the human body. When the body temperature rises, the blood volume increases, which also promotes cardiac activity and the storage of water in the body. Increased water storage in the body is more beneficial to the person to regulate the body temperature during a long period of training, which in turn brings a longer endurance.
2. Helps muscle growth
   Muscle growth is the process of continuous hypertrophy of muscle fibers, and it is the repetition of the muscle fiber damage + repair process again and again and again. There is nothing wrong with that! And in our muscle cells, there is a balance relationship called “nitrogen balance”. It’s actually the balance between protein synthesis and breakdown. The relationship between the amount of nitrogen ingested and the amount of nitrogen excreted over a certain period of time is called “nitrogen balance”. It is used to measure the body’s protein requirements and to evaluate the condition of the body’s muscle protein.
3. Cardiovascular Disease
   The results of a 20-year Finnish study of 2,315 men who regularly used saunas are encouraging. The study showed a 66% reduction in the risk of dementia, a 65% reduction in the risk of Alzheimer’s disease, a 63% reduction in the risk of sudden cardiac death, and a 40% reduction in all-cause mortality associated with cardiovascular disease.
4. Chronic pain and depression
   A New Zealand study of patients with chronic tension headaches showed a 44% reduction in headache intensity after six weeks of sauna therapy. Another study showed a reduction in depressive symptoms and improved relaxation after four weeks of sauna therapy.
5. Lungs and airways
   Studies have shown that patients with chronic obstructive pulmonary disease (COPD) have better expiratory flow after expiratory exertion lung capacity of 50% after four weeks of daily sauna therapy. A study of COPD patients who used sauna therapy for 4 weeks showed better symptom scores, lower pulmonary artery pressures, longer exercise duration, and improved oxygen saturation during exercise.

Red light therapy can speed up wound recovery, reduce pain, reduce inflammation, stimulate hair growth, and treat certain types of acne.
It is well known that exposure of the skin to sunlight for 20-30 دقائق allows the body to absorb enough vitamin D. In areas of the world where there is too little sunlight during the winter months, people who do not receive enough vitamin D may experience depression.
In areas of the world where there is too little sunlight during the winter months, people who don’t receive enough sunlight can develop symptoms of depression (seasonal affective disorder), and a simple and effective treatment for this condition is to expose patients to bright light during the day.

1. Promoting Brain Health and Reducing Depression
   Larry Carr, a soccer player whose brain suffered repeated traumas from his soccer career, was diagnosed with concussive brain injury in 2008. His symptoms appeared 20 years ago, starting with speech problems and progressing to severe mood-regulation disorders, depression, anxiety, and paranoia.
   Dr. Margaret Naeser, a professor of neurology at the time, enrolled Larry in a trial of irradiating red light on his head to restore brain function, and after 18 weeks of treatment, his emotional outbursts and depression scores dropped dramatically, and his brain health improved dramatically.
2. Red light promotes muscle repair
   Red light therapy can increase ATP energy production to help your body function more efficiently, absorb more energy and improve circulation, with benefits for muscle recovery both before and after a workout.
   A 2018 study to determine the effects of 2 different time responses on knee extensor muscle fatigue involved 16 male volunteers and found that infrared therapy before and after exercise reduced knee muscle fatigue.
3. Relieving Joint Pain and Inflammation
   Over the past 30 سنين, hundreds of clinical trials have demonstrated that red light therapy enhances lymphatic system activity, reduces swelling and inflammation, and has a positive effect on arthritis, joint pain, knee pain, meniscus tears, general knee pain, rheumatoid arthritis and back pain.
   Conventional medications are known to treat arthritis symptoms but not cure them, but Brazilian photomedicine researchers published the results of a study at the end of 2018 showing that red light therapy reduced the levels of all cytokines after treatment and increased the number of immune cells in mammals.
4. Anti-aging.
   Collagen, a long-chain amino acid, is the most abundant protein in the human body, making up 30% of the total protein in the body and 70% of the protein in the skin. It makes the skin rich in elasticity and the hair strong, but as we age, the epidermis (the outer layer of the skin) becomes thinner and loses its elasticity, and the person grows a lot of wrinkles and becomes more and more aged. There are studies that support the fact that red light therapy can stimulate collagen production, which has some anti-aging effects.
   It has also been found that using a high-quality red light therapy device during the day will help produce natural melatonin, which is good for falling asleep quickly.

In comparing these three popular recovery methods, it is evident that each offers unique benefits for physical and mental well-being. Ice baths have been long revered for their ability to reduce inflammation and promote muscle recovery through vasoconstriction, while saunas provide detoxification and relaxation benefits by inducing sweat through heat exposure. On the other hand, red light therapy harnesses the power of specific wavelengths to enhance cellular function, leading to improved skin health, pain relief, and overall rejuvenation.

Whether you prefer the icy plunge of an ice bath, the enveloping warmth of a sauna session, or the gentle glow of red light therapy panels. - Remember, what works for you is best!