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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
I finally got my DIY Infrared Sauna (grow tent + heat lamps) assembled, and took it for a spin last night.
Pics of my setup.
It was bloody amazing! I haven't gotten a sweat on like that since leaving my gym and losing access to their steam sauna. I was also able to last a lot longer than I usually could in the gym sauna too, since unlike a steam sauna it's not the ambient air temperature that makes you sweat, it's the infrared... which meant my core temp stayed relatively low even though my body was sweating up a storm. The only thing I might change is adding another lamp or two since my legs and lower back didn't get quite hot enough for my tastes. But other than that it was brilliant!
So as promised, here is a parts list and a basic build guide, for anyone that wants to build one for themselves (cc: @scrambo). However, worth mentioning is the fact that I actually purchased a video guide for $15, that I recommend you consider getting as well. It's comprehensive, the person who created it (Matt Justice) is clearly very knowledgeable and passionate about Saunas of all types, and he has also been incredibly responsive to comments/questions made by people using the guide (he answered all my own questions within 24hrs).
Parts List
Most of these you should be able to purchase from Amazon, but some weren't available via Amazon Canada, and I also found some parts much cheaper at various local stores anyways. So shop around.Essentials
1x Grow Tent
Ideally look for ones with Mylar or Reflectix linings. Mine is a VIVOSUN 60"x32"x80". It's high quality, and the perfect size for one person. You can get a bigger one if you want to fit more people, or do hot yoga in it, but just keep in mind you may need to get more lamps to make up for the additional space/distance.
4x Heat Lamp Bulbs (250W, 120V, BR40/R40)
I originally ordered some Satco shatterproof bulbs, but on further investigation, it turns out that the PTFE coating used on shatterproof ones offgass when they reach a high temp... which is why you actually can't use them for chicken brooding as the gas will (and often does) kill them. It's supposedly "safe" for humans to breath, but I didn't want to take any chances. And TBH the quality of the Satco bulbs looked terrible to begin with so I returned them and ordered some NOMA ones from Canadian Tire instead, which were actually much cheaper and look way higher quality. However, the bulbs that I have seen recommended most for this particular application (none of which I could find here in Canada) are the Philips 415836 (affordable), TheraBulb NIR-A or RubyLux NIR-A (both pricey), or ThermaLight (very very expensive).
4x Brooder Clamp Lamps (very important they are 250W+ rated, and standard E26 sockets)
Mine are Fluker's 10" Clamp Lamps, purchased at a local aquarium supply store, but you can just buy whichever is available to you. I would at least try to find ones with ceramic/porcelain sockets though, as the plastic ones could potentially melt. And you can even get ones with a protective cage (E.g. Woods) if you're worried about burning yourself on the bulbs (which get insanely hot), but my tent is big enough, and I am careful enough, that I didn't feel the need to.
Zip ties
For securing the lamps for safety, and better cable management. Any type will do. I used a combination of plastic zip ties and Velcro ones.
Extension cords
I went with 2x 10ft 2-pronged ones, as per the guide I followed (linked above), and they were enough... but you may need more if you bought more heat lamps, or you want an even tidier looking setup than mine.
1x Surge Protector
Any decent quality one will do. I got a Belkin one, but TBH I may replace it eventually since the orientation of the sockets on it can't support all 5 of the next item in the list.
Non-Essentials
Wireless Remote Power Outlets
Very convenient for on-the-fly temperature control while inside the sauna. I went with the Etekcity 5-pack, but you can use whichever you can find for cheap, or brand you prefer. Just make sure you get a surge protector that can actually fit all of them... which I failed to do. :/
Chair/Stool/Bench
I went with a Drive Medical shower bench, since it's wide, sturdy, adjustable, reasonably comfy, and easy to clean. But you can use whatever kind you want... or none at all, if you prefer to stand. I would suggest not using a dark colour one though, as it will probably get pretty hot by the time you're done.
Basic Build Guide
Again, I would still recommend paying the $15 for the saunacourses.com guide that I mentioned above, but if you're reasonably handy this should probably be sufficient.
To assemble your grow tent, just follow the instructions provided with it. Mine was easy enough, although I needed help getting the outer fabric onto the frame just because of how heavy, tight and awkward it was. My tent also came with a secondary floor panel (drip-tray), but it was quite slippy and a bit of a safety hazard, so I cut some slits in it and secured it to the tent frame with several zip ties.
Attach the Clamp Lamps (without the bulbs in them, in case you drop them!) to the top and/or sides of the tent frame in whichever orientation you think you will prefer. Pics of mine (front + back) for reference. The angle and rotation of most clamp lamps can be adjusted quite a bit after they are attached, so you don't need to get it perfect to start. Then use zip ties to secure them to the frame, so they don't drop or slide down the side poles. I used several Velcro ones per lamp just for now, in case I decide to try a different orientation after a few sessions, but once I am satisfied with their placement I will switch them to plastic ones instead for more safety/security.
Route the clamp lamp power cables along the edge of your tent, and out one of the vent holes, using extension cords where necessary. Secure the cords to the tent frame with zip ties to keep them in place.
Screw in the bulbs (be careful as the bases are very fragile and don't need to be super tight!). Plug all the cables in to your surge protector. Voila! You now have yourself a DIY Infrared Sauna. :)
So that looks awesome, but I have a stupid question.
How is it Saunas feel good for anybody?
The moisture on the skin, being sweaty, warm / hot, it's utterly disgusting to me. Like, on myself, as a sensation. It feels gross, like I'm sticky, the same way stepping barefoot into an old sugary coca cola stain feels gross and sticky.
I feel like I'm missing something.
Well, I can only speak for myself, but for me the pleasure is derived mostly from the intense heat on my skin which gradually penetrates into my muscles. The sweating is just something I tolerate as a byproduct of that, but since 90% of the time I am already drenched in sweat before going into a sauna anyways, at least the soon to be hot sweat is preferable to my cold, sticky, sweat drenched clothing and clammy skin.
Like tonight, for example... I did a Spin class session, so me and my workout clothes were drenched in sweat from head to toe by the end of it, which felt super gross and uncomfortable. So immediately afterwards I quickly stripped off all my damp clothes, hopped into the sauna, and within a few minutes my cold skin was nice and hot again. Then my tense muscles (esp lower back) gradually got hot too and started to relax. And by the end of the sauna session I felt like a warm puddle of relaxed, deeply satisfied goo. After which I hopped into the shower, quickly washed off the sweat, and now I feel like a million bucks. When without the sauna I would probably still feel super tense, stiff, and sore, unless I had a super long, super hot shower or bath instead, which isn't great for my skin since it really dries it out.
And as for the times when I have gone for a sauna session but haven't worked out first, it's typically been after a long day of physical labour so I was stiff, sore, and needed it to relax my muscles, or in the dead of winter when I was feeling the chill deep in my bones which the sauna heat alleviates.
At the beginning of this year, I set a goal to lose 50-60 pounds because I was tired of all the various negatives of being obese.
At first, I was strictly counting my calorie intake and that worked alright, but around March I started cooking for every meal and I quickly gave up on counting calories because it was much more difficult to figure out the exact count for every meal.
Instead, I just tried to make sure the meals were relatively healthy and that I wasn't eating huge portions.
After four months, I had only lost about 12 pounds and any losses seemed to quickly be gained back if I messed up on portioning for one meal.
I decided at the start of May to join a 24-hour gym and try to go at least three days per week.
I ended up going 14 days in May, so I met that goal, but by the end of the month I had started going every day.
So now I'm ten days into June and I haven't missed a day, even with my car in the shop for three of those days.
I usually spend my time on a cycling machine, doing two or three sets of 30 minutes.
I've been using that time to get through my backlog of anime on VRV, and it has become something I look forward to every day.
I think that at this rate, I'll be at my goal in three or four months.
The ice rinks are open again. :)
Congrats! And finally my user label for you is appropriate again. ;)
❤️
I've been eating the mess out of this rice cake recipe shared by pro team EF cycling. "Workout" nutrition gets really expensive really fast, but this is a very financially sustainable option. They also tend to provide a more consistent energy reserve than the really sweet or processed workout foods I've had.