Brady Holmer

So I'll, you know, do my run from the gym.

I don't have a sauna at home, but I have one at the gym that I use and I'll finish my run.

I'll get right into the sauna for another 20 to 30 minutes.

Those seems to be the protocols used in many of the studies.

They do typically a 20 minute sauna bath afterwards.

So I'll get right in there, try to keep it so that my heart rate is like staying a little bit elevated from the end of the run into the sauna.

So I think of it as a way to sort of extend that cardio session a little bit, that endurance training session, because when you're in the sauna, you know, my heart rate might not be as high as it was when I was running 130, 40, 50 beats per minute, but it'll be 110 maybe at the end of the sauna.

So I use that as a strategy, again, one, because it feels good and I just like it, but two, to gain maybe some additional benefits to that endurance exercise training session.

Yeah.

And in fact, I think a lot of the evidence would suggest the opposite lately, where getting in cold immediately after resistance exercise in particular seems to blunt some of the hypertrophic benefits.

There's a lot of press about those studies now where it's like, avoid the cold after your resistance training workout.

So yeah, it makes sense to really embrace the heat, not only for recovery, but for the anabolic potential, the endurance exercise benefits.

I think, you know, the the anabolic potential is interesting because, you know, I don't know if again, if there are any studies out there showing greater hypertrophy after using heat.

But like you said, with the heat shock protein, all the mechanisms kind of make sense.

And so there was recently like a review paper that just came out that we'll need to probably read and maybe write about on that, because I think it's heat is becoming kind of embraced.

And yeah, again, the cold, maybe not something to do around your resistance exercise sessions.

I mean, so that's... Yeah, muscle protein synthesis all goes down if you get in the cold right afterwards.

So something to avoid, probably.

Yeah.

The heart too, I think it was maybe something that you had posted, but I think there was a study showing omega-3 fatty acids could prevent some of the cardiac injury biomarkers after endurance running or after downhill running.