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Summary of Transcript:
This video discusses the science behind hyperthermic conditioning and how sitting in a sauna for a short time after a workout can shift how your body metabolizes energy, builds muscle, and burns fat. The video explains that hyperthermic conditioning involves acclimating the body to higher temperatures to build a tolerance to physiological stress. The video also discusses the benefits of heat shock proteins, which are released when cells are exposed to high heat and protect cell structure, and aid recovery. The video cites a study that shows an increase in heart rate, a decrease in blood pressure, and a 58% increase in norepinephrine after sitting in a sauna. Heat shock proteins also stabilize the folds inside cells, allowing for better recovery and ultimately leading to increased muscle mass. The video emphasizes the importance of not overdoing sauna use and mentions rhabdomyolysis, a condition that can occur when working out too hard.
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Summary of Description:
Hyperthermic conditioning through sauna use can result in physiological adaptation and increased blood flow and plasma volume. The core body temperature can be raised without aerobic activity by sitting in a sauna, releasing heat shock proteins that help protect the body from physiological stress and aid in muscle recovery and metabolism. Scientific studies support the benefits of sauna use, highlighting the release of heat shock proteins and adaptations occurring at a cellular and metabolic level.
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How Sitting in a Sauna Benefits Your Body
Are you looking for ways to improve how your body metabolizes energy and burns fat? Look no further than the sauna! Sitting in a sauna for just a short time after a workout or in general can shift how your body functions.
Hyperthermic Conditioning: What is It?
Hyperthermic conditioning exposes the body to heat independent of aerobic activity. By doing this, we acclimate our bodies to heat, conditioning ourselves to be more exposed to higher temperatures. While this process is similar to what happens when you participate in an aerobic activity or go for a run, with hyperthermic conditioning, we try to produce the same effect without undertaking any actual physical activity.
Benefits of Hyperthermic Conditioning
Hyperthermic conditioning builds a generalized tolerance to physiological stress by adapting to heat. The adaptation process occurs at a cellular level and at different metabolic levels. By exposing ourselves to heat, we get an increase in blood flow and plasma volume. In addition to these well-known benefits, science points to the many other benefits of hyperthermic conditioning.
Heat Shock Proteins: What Are They?
Heat Shock Proteins (HSPs) are highly conserved proteins inside a cell. Every single organism and every single cell has HSPs. They are proteins in reserve mode, waiting for high stress to act upon them, such as high heat. When exposed to heat shock, HSPs are released and protect the folding and unfolding of different proteins inside the cell. These proteins stabilize the other proteins, holding them in place so they have more time to recover when exposed to extreme conditions such as high heat.
References
The benefits of HSPs are becoming more and more evident. Studies centered around HSPs show they are highly beneficial for recovery and overall metabolism. By stabilizing the proteins in our cells, HSPs help protect the body from stress and stimulate skeletal muscle regrowth while reducing oxidative damage.
Moreover, heat acclimation responses of an ultra-endurance running group preparing for the hot desert-based competition show its positive effects on humans’ cardiovascular, hormonal, and heat shock proteins.
Conclusion
Although HSPs are part of the body’s natural mechanism responding to a shock, we can use them to our advantage. Sitting in a sauna has multiple benefits, including increased blood flow and plasma volume, hyperthermic conditioning, and releasing heat shock proteins. By exposing ourselves to heat, our bodies can adapt to and build tolerance for higher temperatures, which, in turn, can lead to various benefits, such as an improvement in muscle growth and fat loss.
References:
1) Li Z and Srivasbody’s. (n.d.). Heat-shock proteins. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18432918
2) Heat shock proteins – an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/heat-shock-proteins
3) Heat Stress and Cardiovascular, Hormonal, and Heat Shock Proteins in Humans. (2012, March). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418130/
4) Selsby JT , et al. (n.d.). Intermittent hyperthermia enhances skeletal muscle regrowth and attenuates oxidative damage following reloading. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17110516
5) Wei Q , et al. (n.d.). Heme oxygenase-1 induction contributes to renoprotection by G-CSF during rhabdomyolysis-associated acute kidney injury. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21511696
6) Costa RJ , et al. (n.d.). Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24444197
7) Scoon GS , et al. (n.d.). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16877041
8) Kukkonen-Harjula K , et al. (n.d.). Hemodynamic and hormonal responses to heat exposure in a Finnish sauna bath. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2759081
9) Laatikainen T , et al. (n.d.). Response of plasma endorphins, prolactin, and catecholamines in women to intense heat in a sauna. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2830109
10) Running enhances neurogenesis, learning, and long-term potentiation in mice. (9 November). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC23964/
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Does a Sauna Benefit You or Improve Fat Loss? – Thomas DeLauer
I’m about to totally wow you with the science of how sitting in a sauna for just a short amount of time after an I’mkout, or in general, can shift how your body metabolizes energy and change the way that your body builds muscle and burns fat.
We’re looking at hyperthermic conditioning when looking at how a sauna affects the body. Hywe’reermic activity is just like the name we’re. We’re conditioning ourselves to be slightly more exposed to a higher temperature with hyperthermic conditions. We’re acclimating our bodies to heat independent of aerobic activity. Normally, if you go out for a run or do some aerobic exercise, your core body temperature will go up simply because you’re moving. With hyperthermic conditioning, we’re trying to elicit the same response without the actual you’re. We’re just trying to get the core body temperature up and still trying to get the same benefits, and now, the scWe’re showing the benefits are there.
Basically, we’re trying to build a generalized tolerance to physiological stress by adapting to heat. Just lwe’renything, we’re an adaptation process that occurs. When we expose ourselves to a lot of heat, we have this adaptation that occurs at a cellular level and different metabolic levels.
Now the biggest one we probably know of is the increase in blood flow and plasma volume. This one kind of goes without saying. When you have more heat, your blood vessels dilate, and you get more blood flow; yeah, that’s all fine and dandy, but there’s a lot of really cool stuff coming out in the way of what is called heat that proteins. Now the studies I’m going to reference in this video and believe me, there are quite a few of them, are going to be centered I’m und heat shock proteins and what these heat shock proteins do for not only your recovery but your overall metabolism.
A heat shock protein is a highly conserved protein inside a cell. Every organism has them, and every cell has heat shock proteins. They’re proteins that sit in reserve mode, waiting to be acted upon by high stress, such as high heat. They’re called heat shock proteins. When our cells are exposed to heat shock, what is called the folding and unfolding of these different proteins inside a cell? Inside a cell, when you build a cell, you have proteins that fold on top of each other. Sometimes they unfold and fold, so these heat shock proteins stabilize them. They hold them in place so they have a little more time to recover when exposed to extreme conditions like high heat.
References
1) Li Z and Srivastava P. (n.d.). Heat-shock proteins. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18432918
2) Heat shock proteins – an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/heat-shock-proteins
3) Heat Stress and Cardiovascular, Hormonal, and Heat Shock Proteins in Humans. (2012, March). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418130/
4) Selsby JT , et al. (n.d.). Intermittent hyperthermia enhances skeletal muscle regrowth and attenuates oxidative damage following reloading. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17110516
5) Wei Q , et al. (n.d.). Heme oxygenase-1 induction contributes to renoprotection by G-CSF during rhabdomyolysis-associated acute kidney injury. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21511696
6) Costa RJ , et al. (n.d.). Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24444197
7) Scoon GS , et al. (n.d.). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16877041
8) Kukkonen-Harjula K , et al. (n.d.). Hemodynamic and hormonal responses to heat exposure in a Finnish sauna bath. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2759081
9) Laatikainen T , et al. (n.d.). Response of plasma endorphins, prolactin, and catecholamines in women to intense heat in a sauna. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2830109
10) Running enhances neurogenesis, learning, and long-term potentiation in mice. (9 November). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC23964/
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