Awesome - thanks for posting the graphs. Heat research has been a huge area of interest for a while now, however I do fear that fit-fluencers (Huberman, Patrick etc) will start recommending it for gen-pop *over* actually going to the gym and RTing/exercising. In the both time-constrained & average individual, this would almost certainly be far less helpful for them.
I've drafted up a couple heat-based theoretical protocols specific to the advanced bodybuilding athlete also. One relates to whole-body and the other localised therapy. I remember speaking to some clients a while back and 'predicting' that in a few years (localised) heat therapy will become more known - it's cool to see it picking up steam.
I agree that it’s awesome to see heat gaining traction. I’d disagree that I see some of the more well-known health influencers lean toward recommending heat instead of exercise but rather, see it as an adjunct to optimize exercise’s benefits or supplement an exercise regimen.
Though I do think heat has an incredible application for frail/older pops and athletes during injury. Where exercise may not be an option.
I love heat! Having spent most of my life working outdoors in Canada, I don’t feel the need for any extra cold in my life.
I wonder how much immersion (time) is necessary. I like to soak my feet in water as hot as I can stand with epsom salts after a long run for about 10 minutes- it really helps keep them in shape, and they are rarely sore the next day
Interesting study, Brady. Of note, another way I think that heat therapy (I’m thinking sauna, here) could aid in recovery is as a substitution for the latter portion of a long run during a de-load week. This allows you to cut back on mileage without sacrificing your progress, in that, as you mentioned at the end of this post, there’s some research suggesting that adding sauna to endurance training doesn’t just maintain endurance performance but can improve it.
Also, though this is fairly indirect evidence, I’m aware of one study showing that localized therapy on the quads can mitigate muscle atrophy during immobilization—not quite the recovery you were talking about here, but potentially another meaningful benefit heat therapy has to offer for recovery. I’m also aware of a rodent study showing similar results using one whole-body hyperthermia session prior to 8 days of essentially simulated bed rest.
Thanks for sharing (and citing) Aidan! Heat seems to be very powerful! The ability to prevent atrophy during bed rest/immobilization is fascinating because I think that opens the doors for improving health and function in people who can't exercise for one reason or another.
It's funny how things come full circle. When I was playing competitive sports, rugby and football, forty years ago, the conventional wisdom was to have a good soak in a hot bath. In fact many changing rooms used to have a big hot bath for players post game. Now I run and I'm older, I'm happy that heat is probably best, however I do concur, that I always feel great after a cold shower!
Subjectively, the heat just feels great after a workout. Makes sense that it would also be good for us. Nothing invigorates quite like the cold though…
Awesome - thanks for posting the graphs. Heat research has been a huge area of interest for a while now, however I do fear that fit-fluencers (Huberman, Patrick etc) will start recommending it for gen-pop *over* actually going to the gym and RTing/exercising. In the both time-constrained & average individual, this would almost certainly be far less helpful for them.
I've drafted up a couple heat-based theoretical protocols specific to the advanced bodybuilding athlete also. One relates to whole-body and the other localised therapy. I remember speaking to some clients a while back and 'predicting' that in a few years (localised) heat therapy will become more known - it's cool to see it picking up steam.
I agree that it’s awesome to see heat gaining traction. I’d disagree that I see some of the more well-known health influencers lean toward recommending heat instead of exercise but rather, see it as an adjunct to optimize exercise’s benefits or supplement an exercise regimen.
Though I do think heat has an incredible application for frail/older pops and athletes during injury. Where exercise may not be an option.
I love heat! Having spent most of my life working outdoors in Canada, I don’t feel the need for any extra cold in my life.
I wonder how much immersion (time) is necessary. I like to soak my feet in water as hot as I can stand with epsom salts after a long run for about 10 minutes- it really helps keep them in shape, and they are rarely sore the next day
I’m sure that can be beneficial, but I think half or whole body immersion is best, as that route will elevate core temp the most and the quickest.
I think heat therapy is much more pleasant than cold therapy. It is nice to know it is also the better choice. Thanks for the information!
Agree on the relative pleasantness, though there’s little “pleasure” at the tail end of a long sauna session. 🤣
Thanks for reading!
Interesting study, Brady. Of note, another way I think that heat therapy (I’m thinking sauna, here) could aid in recovery is as a substitution for the latter portion of a long run during a de-load week. This allows you to cut back on mileage without sacrificing your progress, in that, as you mentioned at the end of this post, there’s some research suggesting that adding sauna to endurance training doesn’t just maintain endurance performance but can improve it.
https://pubmed.ncbi.nlm.nih.gov/16877041/
Also, though this is fairly indirect evidence, I’m aware of one study showing that localized therapy on the quads can mitigate muscle atrophy during immobilization—not quite the recovery you were talking about here, but potentially another meaningful benefit heat therapy has to offer for recovery. I’m also aware of a rodent study showing similar results using one whole-body hyperthermia session prior to 8 days of essentially simulated bed rest.
https://pubmed.ncbi.nlm.nih.gov/31046520/
https://journals.physiology.org/doi/full/10.1152/jappl.2000.88.1.359?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org
Anyways, thanks for sharing another reason for me to keep up my sauna attendance.
Thanks for sharing (and citing) Aidan! Heat seems to be very powerful! The ability to prevent atrophy during bed rest/immobilization is fascinating because I think that opens the doors for improving health and function in people who can't exercise for one reason or another.
Right, that’s another great benefit I wasn’t thinking of.
It's funny how things come full circle. When I was playing competitive sports, rugby and football, forty years ago, the conventional wisdom was to have a good soak in a hot bath. In fact many changing rooms used to have a big hot bath for players post game. Now I run and I'm older, I'm happy that heat is probably best, however I do concur, that I always feel great after a cold shower!
Subjectively, the heat just feels great after a workout. Makes sense that it would also be good for us. Nothing invigorates quite like the cold though…