How can I simulate heat exposure?
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Simulating heat exposure can be achieved through various methods, even if you don't have direct access to a sauna. suggests options like using a hot bath or creating an artificially warm environment indoors to replicate the conditions and physiological responses associated with heat exposure. For instance, you can take a hot bath or soak in a hot tub, provided you reach the appropriate heat levels for sufficient durations similar to a sauna session 1.
Another strategy involves heat acclimation, as described by . This can include active or passive heat exposure. Active methods involve exercising in hot weather conditions, either outdoors or in a heated indoor space, while passive methods can include sitting in a sauna, a hot tub, or a very hot bath for a set period. Consistency over two weeks or more is beneficial for heat adaptation 2.
These approaches elevate core body temperatures, similar to moderate-intensity aerobic exercise, leading to cardiovascular benefits such as improved blood pressure and resting heart rate 3.
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