Iron Game
Veteran
[h=1]Sauna Reduces the Risk of High Blood Pressure![/h][h=2]Plus, Enhances Muscle Growth and Fat Loss![/h]
A new Finnish study further confirms that sauna use can reduce the risk of high blood pressure. The study was published in the Journal of Hypertension, and it surveyed 1,621 middle-aged men over the course of 25 years with normal blood pressure.
“Regular sauna bathing is associated with a reduced risk of hypertension, and decreased cardiovascular risk associated with sauna use…” per the Journal of Hypertension. The heat from sauna improves endothelial and vascular function by improving blood flow and circulation.
I’ve been a big fan of saunas for many years. The science supporting the health benefits of sauna use is very impressive. I take a 15-20-minute sauna after every workout. Sauna increases nitric oxide, a potent vasodilator, and most likely one of the mechanisms for its blood pressure-lowering effect.
The first time I experienced the sauna was when I was in college on a four-year wrestling scholarship. After my wrestling workouts, I would sit in the sauna for enhanced recovery and to enhance fat loss. I would get ripped to shreds! Of course, back then, I didn’t know the mechanisms of the sauna for getting so ripped, but now we know!
Recent research has shown that the sauna can enhance muscle growth and fat loss by increasing growth hormone (GH) levels. GH enhances lipolysis, fat oxidation and fat burning. In fact, studies have shown a 5- to 16-fold increase from the sauna!
The sauna also increases heat shock proteins (Hsp90), which enhance insulin sensitivity and repair damaged proteins that are produced in the body in response to heat shock. Since sauna use can increase insulin sensitivity, it can enhance fat loss and promote muscle growth.
Research has shown that the sauna can increase muscular endurance by increasing red blood cell levels and stimulating the hormone erythropoietin (EPO), which can increase oxygen delivery, especially to muscle tissue. I’m very surprised that more bodybuilders and athletes have not incorporated sauna into their daily workouts for recovery, and as a performance-enhancing technique. Give it a try— science supports it, and you won’t regret it!
References:
Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Francesco ZaccardiTanjaniina LaukkanenPeter WilleitSetor K KunutsorJussi KauhanenJari A Laukkanen. American Journal of Hypertension, Volume 30, Issue 11, 1 November 2017, Pages 1120-1125, https://doi.org/10.1093/ajh/hpx102https://academic.oup.com/ajh/article-abstract/30/11/1120/3867393/Sauna-Bathing-and-Incident-Hypertension-A?redirectedFrom=fulltext
Hannuksela, M.L., and Ellahham, S. (2001). Benefits and risks of sauna bathing. Am J Med 110, 118-126.
Scoon, G.S., Hopkins, W.G., Mayhew, S., and Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport 10, 259-262.
A new Finnish study further confirms that sauna use can reduce the risk of high blood pressure. The study was published in the Journal of Hypertension, and it surveyed 1,621 middle-aged men over the course of 25 years with normal blood pressure.
“Regular sauna bathing is associated with a reduced risk of hypertension, and decreased cardiovascular risk associated with sauna use…” per the Journal of Hypertension. The heat from sauna improves endothelial and vascular function by improving blood flow and circulation.
I’ve been a big fan of saunas for many years. The science supporting the health benefits of sauna use is very impressive. I take a 15-20-minute sauna after every workout. Sauna increases nitric oxide, a potent vasodilator, and most likely one of the mechanisms for its blood pressure-lowering effect.
The first time I experienced the sauna was when I was in college on a four-year wrestling scholarship. After my wrestling workouts, I would sit in the sauna for enhanced recovery and to enhance fat loss. I would get ripped to shreds! Of course, back then, I didn’t know the mechanisms of the sauna for getting so ripped, but now we know!
Recent research has shown that the sauna can enhance muscle growth and fat loss by increasing growth hormone (GH) levels. GH enhances lipolysis, fat oxidation and fat burning. In fact, studies have shown a 5- to 16-fold increase from the sauna!
The sauna also increases heat shock proteins (Hsp90), which enhance insulin sensitivity and repair damaged proteins that are produced in the body in response to heat shock. Since sauna use can increase insulin sensitivity, it can enhance fat loss and promote muscle growth.
Research has shown that the sauna can increase muscular endurance by increasing red blood cell levels and stimulating the hormone erythropoietin (EPO), which can increase oxygen delivery, especially to muscle tissue. I’m very surprised that more bodybuilders and athletes have not incorporated sauna into their daily workouts for recovery, and as a performance-enhancing technique. Give it a try— science supports it, and you won’t regret it!
References:
Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Francesco ZaccardiTanjaniina LaukkanenPeter WilleitSetor K KunutsorJussi KauhanenJari A Laukkanen. American Journal of Hypertension, Volume 30, Issue 11, 1 November 2017, Pages 1120-1125, https://doi.org/10.1093/ajh/hpx102https://academic.oup.com/ajh/article-abstract/30/11/1120/3867393/Sauna-Bathing-and-Incident-Hypertension-A?redirectedFrom=fulltext
Hannuksela, M.L., and Ellahham, S. (2001). Benefits and risks of sauna bathing. Am J Med 110, 118-126.
Scoon, G.S., Hopkins, W.G., Mayhew, S., and Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport 10, 259-262.
