Before the sauna, you need to take a shower, but without soap, which washes away the fatty film that protects our skin from drying out. Do not wet your head before entering the steam room, so as not to cause overheating of the head. After that, you need to wipe the body dry. Be sure to put a towel or a special cap on your head - this will prevent possible heat stroke.
The first run should last no more than 10 minutes, but if your eyes go black after five minutes, get out - each organism has its own characteristics. Do not talk, try to relax as much as possible. Get up off the shelf calmly. After the first entry, go for a cold shower or pool (10-25 degrees), after which it is good to take a hot shower for a minute and a half.
Then rest 20 minutes. You can drink tea with honey, kvass, mineral water, herbal decoction. It is better to go for 15 minutes to a massage therapist who will bring a neck tired from the computer, strained muscles into a divine form and take care of your chronic injuries and bruises.
After the second entry into the sauna for 10-15 minutes (possible with brooms) again a cold shower, rest and the third entry. Then comes a well-deserved rest, you can visit the solarium. By the way, people who are overweight should do more visits to the sauna, but for a shorter duration.
When it comes to food, the same advice here - if you want the lost pounds to go away and not come back, don't eat in the sauna at all. The cycle of procedures in the sauna takes 2-3 hours, you can endure it, but the effect is obvious.