HEAT THERAPY - TAKE THE CHILL OUT OF WINTER WITH THIS RECOVERY METHOD
This months issue of ComplexLiving couldn’t have come at a better time. As the temperature drops outside, we’re going to take a look at what sauna therapy could do for you.
Following the brand mantra we try our best to make the complex, simple.
So here are our three reasons why you should start incorporating visits to the sauna around your training.
RECOVERY
Sauna therapy is found to be effective at lessening the pain experienced after training known as delayed onset muscle soreness (aka DOMS). Many of the benefits are immediate and probably due to tissues made of collagen, like tendons and fascia, become more flexible when exposed to increased temperatures. This also improves blood flow, therefore delivering more nutrients to areas that need them for recovery.
IMPROVES GROWTH HORMONE
Increases of growth hormone (IGF-1) has been seen with sauna therapy. IGF-1 is a vital hormone for recovery. One study found a 142% increase in IGF-1 during sauna use. Another study found a five-fold increase in the growth hormone with two 15 minute sessions at a very hot 212 degrees.
An increase of IGF-1, promotes muscle growth which also improves insulin sensitivity. Both of these hormones lead to increased muscle mass and reduces body fat.
HEAT SHOCK PROTEINS
Heat shock proteins are found in most cells. They play a vital role in “protein folding,” which helps maintain protein structure. During a sauna, your body releases massive amounts of heat shock proteins (HSPs). These HSPs help prevent oxidative stress (a cause of muscle breakdown). The HSPs released during exposure to heat have also been shown to repair damaged proteins that, otherwise, would likely be destroyed by the body.
High levels of healthy HSP can be a sign of longevity, disease protection and healthy skeletal muscles.
How To Use The HEAT?
Quick visits ranging from 15 - 30 minutes are optimal. This practice is called intermittent hyperthermia. 2 - 3 times per week would show positives results.