Saunas and their hyperthermic conditioning or ‘heat acclimation’ effect on the body makes for a lot of positives. Athletes, chronic fatigue sufferers, and those with muscle injuries are recommended to consider a sauna to help them rehabilitate. But, did you know restoring and rejuvenating those muscles may also help you live longer? Here’s some of the research and knowledge we know to be true about sauna’s effects on muscle growth.
Heat acclimation, otherwise referred to as hyperthermic conditioning, happens when one uses a sauna regularly. Its’ effects on the health are well understood, increasing muscle endurance, increasing muscle mass, and improving brain function. In essence, what hyperthermic conditioning is is the body’s adaptation to the heat. For example, if you drop yourself into the hottest sauna imaginable, your body’s going to struggle to function for someone who isn’t regularly exposed to the environment. If you’re exposed to the heat regularly however, there’s body adaptation which happens. This makes it so that a person can function exceedingly well even under the hottest temperature. These are the basics of heat acclimation.
Relating to how we use our muscles, this adaptation gives our muscles more opportunity to perform for longer, increases the size of them to accommodate the added stress on the body, and these are just the start to the many health benefits that come from this.
The effect of heat acclimation on muscle building is sizeable. The production of heat shock proteins, or HSPs, is induced resulting in muscle damage repair, a conversion of amino acids into muscle tissue, and an increase in muscle density. A sauna boosts growth hormone levels, which is responsible for growing new cells, regenerating cells, and increasing muscle and bone density. Then, you’ll see insulin sensitivity is improved. Insulin is a protein critical to muscle building so this is excellent news!
These claims are all verifiable across several studies however there’s one study in particular we want to share that we feel is particularly valuable in understanding the relationship between a sauna and muscle building.
In terms of muscle mass gains, we know when someone has two consecutive sauna sessions of 20 minutes in length and at 80 degrees Celsius, this boosts human growth hormone (HGH) levels by twice the amount. This is a big gain!
Another finding in this same study was that two sauna sessions for 1 hour per day, across the span of a week, actually increased growth hormone levels by 16 times! That’s massive! Now, there hasn’t been much study done into the long-term results of engaging in a sauna for muscle growth but short-term studies like this have shown us a lot of promise.
Did you know saunas will make you live longer? On average, the heat stress experienced in a sauna can increase lifespan by as much as 15%. Needless to say, adding a sauna to your daily regimen of activity may be a smart move. Increase your muscle strength, endurance, and even live longer! Who wouldn’t want all these benefits in their life? For athletes and everyday people looking for a way to help themselves improve the look, size, and function of the muscles, start here. Combine a sauna with a healthy diet and a steady workout routine. The results are out there. You’ve just got to grab ‘em!