The main pillars of boosting performance and recovery would be good training, nutrition, and sleep, right? Yes, those are the foundational components and basics to increasing longevity and overall training adaptations but what about optimizing those markers by incorporating heat therapy to the weekly training schedule too?
Couldn’t hurt to add in a couple of sessions saunas, right?
The research on heat therapy suggests that it may improve cardiorespiratory fitness in individuals (important for ageing), prevent muscle atrophy, improve blood pressure, and reduce anxiety from the endorphin release. Other evidence shows that heat therapy may promote the release of growth hormone from increasing HSP (Heat shock proteins), which is specific proteins that are made when cells are exposed to stressful conditions above normal growth temperatures. The growth hormone benefits may increase collagen synthesis specifically at muscle tendons and may support in reducing the risk of injury in the process.
From an observational study it had shown that men who used the sauna 4-7 times per week had a 65% reduced risk of developing Alzheimer’s disease compared to men who used the sauna only one time per week. This is due to normal cognitive function relying on sufficient blood flow to the brain. The heart rate during the sauna session mimics moderate intensity cardio, so anywhere from 60-75% of your max heart rate depending on the sauna temperature which is also important to gage if you want the maximum benefit of sauna use. 70-90 degrees seems to be the sweet spot in a dry sauna for 20 minutes, but you can get a similar adaptation if you use an Infrared sauna, however you will need to stay in the sauna for longer as most IF only get to about 60 degrees.
Adding the sauna to your weekly exercise routine after a resistance training or cardiovascular workout may be something to think about for future reference if you want to boost your recovery and performance. These benefits need to be explored further and more studies need to be undertaken on this topic, but the work done so far shows promising signs for active sauna users. Â
