Coach Sootz: Online Fitness Coach & Nutritionist | Fat Loss & Muscle Building Expert

View Original

Saunas and Hot Baths: Comprehensive Guide to Heat Therapy

Bence Korom

Introduction

Saunas and hot baths are popular for relaxation, but did you know they also benefit athletes and fitness enthusiasts? This article will explore heat therapy's role in enhancing exercise performance and body composition, specifically saunas and hot baths.

Heat Therapy vs. Cold Water Therapy

Cold water therapy can affect muscle recovery, sometimes hindering muscle growth and strength. However, heat therapy, particularly saunas and hot baths, has potential advantages that can boost your physical performance.

Heat Therapy's Benefits

Heat therapy, including saunas and hot baths, can encourage the creation of new blood vessels and improve cellular energy function. This boosts energy efficiency, aids in controlling blood sugar, and protects muscle mass, possibly fostering muscle and bone growth.

Mechanisms of Heat Therapy

Heat therapy's benefits are due to several processes:

  • Angiogenesis: This means that heat therapy helps create new blood vessels. By doing this, it ensures that vital nutrients reach various parts of the body more efficiently.

  • Mitochondrial Biogenesis and Functionality: The heat helps cells produce energy more effectively. This is important for managing how our bodies use fuel, like food and oxygen.

  • Insulin Signaling Enhancement: Heat therapy can make the body's insulin work better, which helps control blood sugar levels. This is especially important for people who want to stabilize their energy levels.

  • Anabolic Signaling: When you're not using your muscles as much, heat therapy can protect them from breaking down. This is crucial for maintaining muscle strength and mass.

  • Expression of Calcineurin: Calcineurin is a crucial enzyme in building muscle. Heat therapy can boost the effects of this enzyme, contributing to muscle growth.

Does Heat Therapy Help With Strength?

 Studies with speed skaters and athletes using dry saunas show that heat therapy can increase leg and grip strength. If you want to improve strength, consider incorporating saunas into your routine.

What About Endurance Performance?

 Heat therapy, like saunas and hot baths, may enhance endurance by boosting blood volume, allowing athletes to perform longer. However, results differ among athletes; further research is needed.

Can Saunas and Hot Baths Change Body Composition?

Body composition, including fat, muscle, and bone proportions, may see minor improvements through sauna use. While saunas might slightly enhance muscle and bone density, significant fat loss is unlikely.

Conclusion

Heat therapy, featuring saunas and hot baths, can potentially strengthen muscles and enhance exercise performance. It might augment strength, extend endurance, and subtly alter body composition. More investigation is essential to understand how different athletes can benefit comprehensively.

References

  • Malta ES, Dutra YM, Broatch JR, Bishop DJ, Zagatto AM. The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis. Sports Med. 2021 Jan;51(1):161-174. doi: 10.1007/s40279-020-01362-0. PMID: 33146851.

  • Grgic J. Effects of post-exercise cold-water immersion on resistance training-induced gains in muscular strength: a meta-analysis. Eur J Sport Sci. 2023 Mar;23(3):372-380. doi: 10.1080/17461391.2022.2033851. Epub 2022 Feb 20. PMID: 35068365.

  • Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015 Sep 15;593(18):4285-301. doi: 10.1113/JP270570. Epub 2015 Aug 13. PMID: 26174323; PMCID: PMC4594298.

  • Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WDVM, Verdijk LB, van Loon LJC. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb;598(4):755-772. doi: 10.1113/JP278996. Epub 2019 Dec 29. PMID: 31788800; PMCID: PMC7028023.

  • Peake JM, Markworth JF, Cumming KT, Aas SN, Roberts LA, Raastad T, Cameron-Smith D, Figueiredo VC. The Effects of Cold Water Immersion and Active Recovery on Molecular Factors That Regulate Growth and Remodeling of Skeletal Muscle After Resistance Exercise. Front Physiol. 2020 Jun 30;11:737. doi: 10.3389/fphys.2020.00737. PMID: 32695024; PMCID: PMC7339943.

  • Barfield, L., & Hodder, M. (1987). Burnt mounds as saunas, and the prehistory of bathing. Antiquity,61(233), 370-379. doi:10.1017/S0003598X00072926

  • Kim K, Monroe JC, Gavin TP, Roseguini BT. Skeletal muscle adaptations to heat therapy. J Appl Physiol (1985). 2020 Jun 1;128(6):1635-1642. doi: 10.1152/japplphysiol.00061.2020. Epub 2020 Apr 30. PMID: 32352340; PMCID: PMC7311689.

  • McGorm H, Roberts LA, Coombes JS, Peake JM. Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation. Sports Med. 2018 Jun;48(6):1311-1328. doi: 10.1007/s40279-018-0876-6. PMID: 29470824.

  • Close R, Hoh JF. Influence of temperature on isometric contractions of rat skeletal muscles. Nature. 1968 Mar 23;217(5134):1179-80. doi: 10.1038/2171179a0. PMID: 5643098.

  • TRUONG XT, WALL BJ, WALKER SM. EFFECTS OF TEMPERATURE ON ISOMETRIC CONTRACTION OF RAT MUSCLE. Am J Physiol. 1964 Aug;207:393-6. doi: 10.1152/ajplegacy.1964.207.2.393. PMID: 14205354.

  • Méline T, Solsona R, Antonietti JP, Borrani F, Candau R, Sanchez AM. Influence of post-exercise hot-water therapy on adaptations to training over 4 weeks in elite short-track speed skaters. J Exerc Sci Fit. 2021 Apr;19(2):134-142. doi: 10.1016/j.jesf.2021.01.001. Epub 2021 Jan 12. PMID: 33603794; PMCID: PMC7859300.

  • Bartolomé I, Siquier-Coll J, Pérez-Quintero M, Robles-Gil MC, Muñoz D, Maynar-Mariño M. Effect of Handgrip Training in Extreme Heat on the Development of Handgrip Maximal Isometric Strength among Young Males. Int J Environ Res Public Health. 2021 May 14;18(10):5240. doi: 10.3390/ijerph18105240. PMID: 34069110; PMCID: PMC8156655.

  • Bartolomé I, Toro-Román V, Siquier-Coll J, Muñoz D, Robles-Gil MC, Maynar-Mariño M. Acute Effect of Exposure to Extreme Heat (100 ± 3 °C) on Lower Limb Maximal Resistance Strength. Int J Environ Res Public Health. 2022 Sep 1;19(17):10934. doi: 10.3390/ijerph191710934. PMID: 36078656; PMCID: PMC9517895.

  • Minson CT, Cotter JD. CrossTalk proposal: Heat acclimatization does improve performance in a cool condition. J Physiol. 2016 Jan 15;594(2):241-3. doi: 10.1113/JP270879. Epub 2015 Dec 14. PMID: 26668072; PMCID: PMC4713741.

  • Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport. 2007 Aug;10(4):259-62. doi: 10.1016/j.jsams.2006.06.009. Epub 2006 Jul 31. PMID: 16877041.

  • Skorski S, Schimpchen J, Pfeiffer M, Ferrauti A, Kellmann M, Meyer T. Effects of Postexercise Sauna Bathing on Recovery of Swim Performance. Int J Sports Physiol Perform. 2019 Dec 22:1-7. doi: 10.1123/ijspp.2019-0333. Epub ahead of print. PMID: 31869820.

  • Kirby NV, Lucas SJE, Armstrong OJ, Weaver SR, Lucas RAI. Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners. Eur J Appl Physiol. 2021 Feb;121(2):621-635. doi: 10.1007/s00421-020-04541-z. Epub 2020 Nov 19. PMID: 33211153; PMCID: PMC7862510.

  • Podstawski R, BorysÅ‚awski K, Clark CCT, Choszcz D, Finn KJ, Gronek P. Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. Biomed Res Int. 2019 Jan 21;2019:7535140. doi: 10.1155/2019/7535140. PMID: 30800676; PMCID: PMC6360547.

  • Toro V, Siquier-Coll J, Bartolomé I, Pérez-Quintero M, Raimundo A, Muñoz D, Maynar-Mariño M. Effects of Twelve Sessions of High-Temperature Sauna Baths on Body Composition in Healthy Young Men. Int J Environ Res Public Health. 2021 Apr 22;18(9):4458. doi: 10.3390/ijerph18094458. PMID: 33922289; PMCID: PMC8122786.

  • Lee E, Kolunsarka I, Kostensalo J, Ahtiainen JP, Haapala EA, Willeit P, Kunutsor SK, Laukkanen JA. Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. Am J Physiol Regul Integr Comp Physiol. 2022 Sep 1;323(3):R289-R299. doi: 10.1152/ajpregu.00076.2022. Epub 2022 Jul 4. PMID: 35785965; PMCID: PMC9394774.