The effects of the sauna on cortisol and thyroid hormones are mixed, and the sauna does not seem to affect testosterone levels. However, animal research shows the sauna does improve insulin sensitivity, which is essential for body composition as well as muscle growth.
A study published in the Journal of Clinical Endocrinology & Metabolism found that participants who engaged in two 20-minute sauna sessions at 176°F (80°C) experienced a two-fold increase in their HGH levels. Another study revealed that 30-minute sauna sessions at 163°F (73°C) led to a five-fold increase in HGH levels.
To get more testosterone, focus on weight and resistance training. Cardio is still important for weight management and heart health, but exercises like bench presses, deadlifts and squats will have a bigger impact on your testosterone levels.
Saunas have no important effect on muscle gain, neither positive nor negative.
Benefits of Saunas for Men: Improved cardiovascular health: Saunas can help improve circulation and lower blood pressure, reducing the risk of heart disease.
One of the most common questions we get asked is, "Can I sauna every day?" The short answer is yes, it can be safe for most people to sauna daily. However, it's important to keep a few things in mind, like how long you stay in and any health conditions you might have.
Limit time spent in a sauna: Do not spend more than 20 minutes at a time in a sauna. First-time users should spend a maximum of 5 to 10 minutes. As they get used to the heat, they can slowly increase the time to about 20 minutes.
Relative to control, sauna bathing increased run time to exhaustion by 32% (90% confidence limits 21-43%), which is equivalent to an enhancement of approximately 1.9% (1.3-2.4%) in an endurance time trial.
For better sleep: Hit the sauna in the evening to trigger a sleep-inducing response. But make sure to give yourself at least 30 minutes after leaving the sauna before going to bed. This will give the body a chance to drop back down to its core temperature, which can make it easier to fall asleep.
Spending time in a sauna after exercising may boost recovery, strengthen your heart and help you relax. Saunas are a staple in high-end health clubs and gyms, as research and experts have touted the benefits of using one after working out. If you haven't dropped into the sauna at your facility yet, now may be the time.
A higher testosterone was seen in basketball and alpine skiing while powerlifters had lower testosterone levels. BMI was not different in any group.
In males, high testosterone is most frequently due to anabolic steroid use or testosterone supplementation. People who show symptoms associated with high testosterone should see their doctor for diagnosis and treatment. Untreated high testosterone levels can raise the risk of infertility, cancer, and other problems.
The effects of the sauna on cortisol and thyroid hormones are mixed, and the sauna does not seem to affect testosterone levels.
Recent research (Link is external) (Link opens in new window) finds that using the sauna for 15 minutes after a workout, three times a week, results in a more significant improvement in blood pressure than exercise alone.
The heat in the sauna stimulates scalp blood flow, and a scalp massage whilst in the sauna can help take advantage of this. The heat and massage stimulate blood vessels in the scalp, improving the delivery of nutrients vital to hair growth.
After the end of the sauna session, you should not clean yourself with shower gel or soap, just apply some lotion.
Best Time to Use the Sauna at the Gym
Most experts advocate using the sauna after your workout rather than before it. Studies show that using the sauna after your workout can improve blood pressure10, promote muscle recovery11, and give you some space to decompress and relax after your workout.
According to the classic Finnish method, there is a short bath in ice-cold water, which can be replaced by a shower in cold or lukewarm water, waiting at least two minutes after leaving the sauna.
The main function of heat shock proteins is to aid the body in healing. One specific aspect of this healing is muscle repair. Studies have shown that sauna use can increase muscle regrowth by 30%. This goes a long way in both hypertrophy, recovery, and in fighting age related atrophy.
Jump in the sauna. It's like a hot cocoon of peace. Intense heat relaxes muscles, aids circulation, and gives your body good vibes (also known as endorphins).
But, if you're reading online about using an infrared sauna for liver detox, you're probably reading a quite misleading explanation of what is truly happening. A sauna doesn't detox the liver directly - instead, it helps detoxification processes become more optimal by removing toxins from the equation!
It's important to stay hydrated when using a sauna due to the significant water loss through sweating. Andrew Huberman recommends drinking at least 16 ounces of water for every 10 minutes spent in the sauna.
As the sauna calculator mentioned above shows, sitting in a sauna 30 minutes a day can burn anywhere from 46 calories on the low end to 600 calories on the high end. This isn't enough to lose multiple pounds (or even 1 pound) in a single sitting.