How does hyperthermic conditioning work?
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Hyperthermic conditioning involves acclimating the body to heat, typically through sauna use. Here are the key mechanisms and benefits:
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Heat Shock Proteins:
- Induces heat shock proteins, which help prevent protein degradation and promote muscle regrowth. For example, one study showed a 30% increase in muscle regrowth in rats due to induced heat shock proteins 1.
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Growth Hormone Release:
- Significantly increases growth hormone levels, which promotes muscle hypertrophy. Short, intense sauna sessions can double growth hormone levels, while more frequent sessions can increase them up to 16-fold 1.
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Improving Insulin Sensitivity:
- Enhances insulin sensitivity, which is crucial for anabolic processes and reducing protein degradation 1.
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Neurogenesis and Brain Function:
- Boosts the release and storage of norepinephrine, enhancing focus and attention.
- Increases prolactin for faster brain function through myelination.
- Promotes brain-derived neurotrophic factor (BDNF), aiding in the growth of new brain cells and improving learning and memory, while also reducing depression and anxiety 2.
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Thermoregulation and Endurance:
- Improves cardiovascular and thermoregulatory mechanisms by increasing nutrient delivery and lowering core body temperature, which enhances endurance 3.
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Longevity:
- Associated with increased overall lifespan and reduced risks of cardiovascular and all-cause mortality, likely due to the hormetic effect of heat stress inducing beneficial proteins like heat shock proteins 4.
The positive adaptations from hyperthermic conditioning make it a valuable tool for both athletic performance and overall health improvement. However, always consult with a healthcare provider before starting any new heat-based regimen due to individual health considerations.
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