The Heat Is On
Don't shy away from using the gym sauna. Regular use of the sauna, Jacuzzi, or hot tub may improve your workout performance. Here's what intermittent heat can do.
The Performance Enhancing Effects
Exposure to heat can increase the amount of heat shock proteins (HSPs). These are specialized proteins which are protective and regenerative in nature. In particular, HSPs can deliver the following effects:
- Prevent oxidative stress in cells: HSPs are excellent scavengers of free radicals, which are notorious for damaging the structure of our DNA and paving the way for the development of cancers as well as accelerate muscle catabolism.
- They can repair structurally abnormal protein molecules: This is extremely important for bodybuilding as well as for general health. More correctly formed proteins translate to either more muscle or enhanced recovery. So, in effect, HSPs boost recovery.
- Heat shock proteins can shut down protein degradation: A natural process that occurs in cells is the breakdown of what the body deems "unnecessary" amino acids. If you're an athlete, amino acids are a precious commodity and you'd rather keep yours. Heat shock proteins can inhibit a pathway known as the ubiquitin-proteasome pathway (UPP), which preserves more aminos that can then be used for protein synthesis.
HSPs Promote Muscle Adaptation
Muscle adaptation is an essential part of training progression. If a muscle group is unable to adapt to the stressors being placed upon it, it won't grow stronger or bigger.
During exercise, especially resistance training, HSPs are transiently elevated to facilitate the "chaperoning" of amino acids to the site of muscle damage to initiate recovery. Accumulation of amino acids to the local site of injury isn't merely sufficient for repair, as correct protein folding needs to occur as well. HSPs ensure the correct assembly of these amino acids into the appropriate protein, ultimately enhancing hypertrophy.
How To Use Heat
Now, don't go and subject yourself to marathon sauna sessions. Quick visits ranging from about 15-30 minutes are optimal. This practice is known as "intermittent hyperthermia" and it's been shown in studies to enhance growth of skeletal muscle.
HSPs and Lifting
The eccentric, the negative or lowering portion of a lift, is the most promising range for muscular growth, but many people just drop the bar without actively resisting the weight. In a study, intense eccentric exercise was able to boost HSPs by over 1000 percent, clearly showing how the muscular damage that occurred during the rep must've been massive. Followed up with intermittent hyperthermia, the way would be paved for muscle growth.
So, heat acclimation makes your body function better, both aerobically and anaerobically, as well as in removal of toxins. Coupled with the potential for increased muscle gains, sauna time should be a no-brainer.
Related: Cold Temps for a Hot Body
Related: 5 Ways to Lose Fat While Building Muscle
- Effect of concentric or eccentric weight training on the expression of heat shock proteins in m. biceps brachii of very well trained males. European Journal of Applied Physiology, 2006. PubMed, NCBI.
- Intermittent hyperthermia enhances skeletal muscle regrowth and attenuates oxidative damage following reloading. Journal of Applied Physiology, 1985. PubMed, NCBI.
- A single bout of eccentric exercise increases HSP27 and HSC/HSP70 in human skeletal muscle. Acta physiologica Scandinavica, 2001. PubMed, NCBI.