Brady Holmer

And then obviously you can work out from there based on kind of what your goals are.

But I think three times per week is probably optimal.

And then, you know, really, if you're

someone wanting to build a lot of strength or you're a performance-oriented athlete doing four to five days per week.

But yeah, I think it's great to hear, especially for someone like me who doesn't do a ton of strength training and needs to do more, that you can really do a lot in two sessions per week.

But obviously that means during those two sessions, if you're just going to do them, you don't be on your phone a ton of the time.

You probably want to do supersets.

You probably want to do some drop sets to kind of make the most of that.

But two times per week, 30 minutes at a time seems to be

So if people are really concerned with that time efficiency, you can accomplish a lot of that.

Yes, exactly.

I do.

And, you know, a lot of that has to do with some of the research that you've talked about and that Dr. Laukkanen has published.

So I informed kind of my strategy based on this.

Not only, you know, the studies show that you can improve your VO2 max, you know, additionally by using the sauna, but it also improves your exercise performance, not only in the heat, you know, which kind of makes sense.

You're using the sauna, you're becoming more heat acclimated, but it also improves your performance just in normal weather or like not,

hot weather, I guess, as you would call it.

So I integrate that in my training.

Not only just do I like the sauna for the cardiovascular benefits and the brain benefits, you know, after reading these studies, kind of hearing you talk about it, I think, you know, it makes sense to use it.

So about three times per week, two to three times per week, I'll try to get into the sauna immediately or within five to 10 minutes of finishing one of my runs.