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Harnessing the Power of Heat and Cold: A Guide to Sauna and Cold Plunge Benefits
Discussion on Sauna Cold Plunge Benefits How to Best Use Them with Dr Leo Runnin
Key Takeaways
Sauna and cold plunge therapies have been foundational in patient management for over a decade.
Heat training can improve performance by increasing blood volume and capillarization.
Sauna use can enhance recovery by activating heat shock proteins.
Cold exposure is best in the morning to stimulate energy and alertness.
Heat training should be done later in the day to improve sleep quality.
Infrared saunas offer a more comfortable experience and allow for longer sessions.
Cupping in the sauna can enhance tissue release due to increased temperature.
Warm baths and raising room temperature can serve as alternatives for heat training.
20
degrees cooler temperature can significantly affect running performance.
95
optimal temperature for the body at night for better sleep.
4
to 5 days a week is the recommended sauna frequency for benefits.
Introduction to Sauna and Cold Plunge
Discussion on the popularity and benefits of sauna and cold plunge therapies.
Personal experiences of the hosts with heat and cold training.
Benefits of Heat Training
Heat training increases blood volume and capillarization.
Improves performance in hot conditions.
Enhances recovery through heat shock proteins.
Timing and Integration of Sauna Use
Best to use sauna later in the day for improved sleep.
Cold exposure should be avoided before bed to prevent raising core temperature.
Types of Saunas
Infrared saunas provide a more comfortable experience and allow longer sessions.
Traditional saunas are hotter but have a shorter effective duration.
Cupping and Other Heat Training Alternatives
Cupping in the sauna can enhance tissue release.
Warm baths and raising room temperature can mimic sauna effects.
Notable Quotes
"Heat training is like poor man's altitude training."
"You will sleep better if you have a really hot bath or sauna experience right before bed."
"Cupping in the sauna can lead to a nasty deep release."