A look into the science and practicality of using saunas to enhance performance in athletic populations.

1. Strength Made Simple
Efficacy of Sauna Use in Athletic Populations
and What are the Major Benefits?

2. Introduction
• Background – Anecdotal Evidence
• Physiological Responses
• Research – Limitations?
• Personal Experience!
• Pros & Cons
• Protocols

3. Background
• Sauna Use Dates Back 100 Years BC
• Most Notably Used in Scandinavia – Finland
• Anecdotal Benefits are Believed to be:
- Burns calories
- Increases blood circulation
- Leads to a deep and comfortable sleep
- Helps in muscle relaxation
- Discharges harmful toxins
- Cleans the sweat pores
- Decreases stress

4. Physiological Responses
• There is Some Evidence That Saunas Maybe of Benefit to
Athletes, by 3 Main Mechanisms
• Improving Endurance
• Improving Hypertrophy and/or Body Comp
• Recovery Regenesis

5. Physiological Responses
Improving Endurance
• Most Relevant Research
• Increased Plasma Volume
• Increased Red Blood Cell Count
• Increased Blood Flow to Heart & Skeletal Muscle
• Improved Thermoregulatory Control
• Higher Sweat Rate
• Reduced Perception of Fatigue

6. Research
• 6 Well Trained Runners, performed 30min Sauna after
training sessions (6-7/wk) for 3 weeks – Reduced 5km
time by 1.9% (Scoon et al. 2007) – Likened to effects of
EPO!
• 41 Chronic Heart failure patients, performed 15min
Sauna 5/wk for 3 weeks – Significant improvement in
time to exhaustion and VO2max (Ohori et al. 2011)
• Increased frequency of sauna bathing is associated with a
reduced risk Cardiac mortality (Laukannen et al. 2015)

7. Physiological Responses
Hypertrophy/Body-Composition
Sauna use is THOUGHT to increase muscle hypertrophy by
increasing net protein synthesis through three important
mechanisms:
• Induction of Heat Shock Proteins
• Increase of Growth Hormone
• Improved Insulin Sensitivity
Mechanisms that Protein Synthesis & Protein Degradation

8. Research
• 30min Intermittent Heat Treatment resulted in 30% more muscle
regrowth than control after immobilisation in RATS! (Selsby et al. 2007)
• 2x 20min Saunas (80°C) seperated by 30min cooling doubled growth
hormone levels over baseline (Kukkonen-Harjula et al. 1989)
• 2x 15min Saunas (100°C) seperated by 30min cooling resulted in 5
fold increase in growth hormone (Kukkonen-Harjula et al. 1989)
• 2x 60min sauna sessions a day at 80°C (176°F) dry heat (extreme)
for 7 days was shown to increase growth hormone by 16-fold on the
third day (Leppaluoto et al. 1986)
• 30min Sauna 3x/wk for 12wks resulted in a 31% decrease in insulin
levels and a significant reduction in blood glucose levels, suggesting
re-sensitization to insulin in MICE (Kokura et al. 2007)

9. Physiological Responses
Recovery/Regenisis
• Release of Heat Shock Proteins Effects on Net Protein
Synthesis have a Profound Effect on Detrained Muscle in
Animal Studies
• Heat stress has been shown to increase the expression of
brain-derived neurotrophic factor (BDNF) (Goekint et al.
2011)
These Reasons Make a Valid Argument for Sauna Use
with Injured Athletes?

10. Research - Limitations
• Mostly Small Sample Size
• Few Athletic Populations
• Many Animal Studies
• May Effect Certain Hormone Concentrations etc. But
Doesn’t Give Exact Outcome
Do Repeat Sauna Exposures Result in Improved
Strength & Hypertrophy in Athletes, Compared to
Control Group?

11. Personal Experiences
• Progressed from 15min-30min Exposure 3x/Wk
• Became Mentally Challenging During Last 5mins!
• Pins & Needles Towards the End!
• Adapted Quickly
• Found it Easier Post Exercise
• Had to Ensure Hydration Before/During/After
• Noticed No Negative Effects on Training/Energy Levels

12. Pros & Cons
Pros Cons
Cheap & Easy to Implement
Risk of Dehydration
Strong Evidence Base (Endurance)
Duration of Exposure
Generally Players Enjoy!
Adherence to Protocols? Mentally
Tough!!
Can be Used to HRV
More Research into Hypertrophy etc.
Can be Individualised
May Decrease Sperm Count!
(Periodise?)
Ideal for Rehab/Limited Training
Important to Remember it is an Extra
Stress

13. Protocols
Ensure Proper Hydration at All Times!!
• 20-30mins Intermittent – Adapted to Individual Tolerance
• 10-15mins Post Workout (Rehab Swim)
• Minimal Training – Progress to 2x Exposures with 30min
Cooling Between
• Klokov – 7-10mins Post Training Followed by Cold
Shower/Plunge
• 2-3x/wk Begin @ 10mins, +5min/wk
• Need to Periodise?

14. Questions???
Interview With Dr Rhonda Cohen:
http://fourhourworkweek.com/2014/04/10/saunas-
hyperthermic-conditioning-2/

15. References:
• Goekint, M., Roelands, B., Heyman, E., Njemini, R. & Meeusen, R. (2011) Influence of
citalopram and environmental temperature on exercise-induced changes in BDNF.
Neuroscience letters 494, 150-154.
• Kokura, S. et al. 2007 Whole body hyperthermia improves obesity-induced insulin resistance
in diabetic mice. International journal of hyperthermia : the official journal of European
Society for Hyperthermic Oncology, North American Hyperthermia Group 23, 259-265
• Kukkonen-Harjula, K. et al. (1989). Haemodynamic and hormonal responses to heat
exposure in a Finnish sauna bath. European journal of applied physiology and occupational
physiology 58, 543-550
• Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and
Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542-
548.
• Leppaluoto, J. et al. (1986) Endocrine effects of repeated sauna bathing. Acta physiologica
Scandinavica 128, 467-470.
• Ohori T., Nozawa T., Ihori H., Shida T., Sobajima M., Matsuki A., Yasumura S., Inoue H.
Effect of repeated sauna treatment on exercise tolerance and endothelial function in patients
with chronic heart failure 2012. American Journal of Cardiology, 109 (1) , pp. 100-104.
• Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effects of post-exercise sauna bathing on
the endurance performance of competitive male runners. J Sci Med Sport 2007. 10 (4)
• Selsby, J. T. et al. (2007). Intermittent hyperthermia enhances skeletal muscle regrowth and
attenuates oxidative damage following reloading. J Appl Physiol (1985) 102, 1702-1707

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