{"id":1661,"date":"2014-05-19T17:21:50","date_gmt":"2014-05-19T17:21:50","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1661"},"modified":"2014-05-20T19:44:54","modified_gmt":"2014-05-20T19:44:54","slug":"exercise-sauna-hyperthermia-hgh","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/exercise-sauna-hyperthermia-hgh\/","title":{"rendered":"Exercise, Sauna, Hyperthermia &amp; HGH"},"content":{"rendered":"<p><span style=\"text-decoration:underline;\">Heat Stress and Growth Hormone<\/span><\/p>\n<p>Most of the information on this page is taken from Dr Rhona Patrick&#8217;s website &#8211;\u00a0http:\/\/www.foundmyfitness.com<\/p>\n<p>Here&#8217;s her video about responses to heat stress:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/aHOlM-wlNjM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>To summarise &#8211;<\/p>\n<p>Heat stress (e.g. from using a sauna) and adaptation can help increase muscle mass (in theory) by<br \/>\n1. Producing heat shock proteins &#8211; (repair oxidative damage, help create net increase in protein synthesis)<br \/>\n2. Increasing HGH synthesis<br \/>\n3. Improving insulin sensitivity<\/p>\n<p>2 x 20 min sauna sessions per day, created a 2 fold increase in HGH levels<\/p>\n<p>2 x 1 hour per day sauna sessions for 7 days, resulted in a 16 fold increase in HGH levels<\/p>\n<p>Heat adaptation also has a positive effect on the brain.<\/p>\n<p>This is not included in the video, but having done a bit of reading up, it appears exercising in the heat (or with loads of layers of clothes on) can cause a change in hormonal responses.<br \/>\nHave a look at this study for example:<br \/>\n<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18923562\" rel=\"nofollow\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18923562<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>The vast body of evidence concerning exercise, core temperature and HGH release suggests that a rise in core temperature above 0.6 degrees Celsius, results in significant increases in HGH levels after training.<\/p>\n<p>In addition, another positive effect of increased muscle temperature, is demonstrated in <a title=\"muscle temperature and strength\" href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1748-1716.1979.tb06439.x\/abstract\">this study<\/a>, which demonstrates that elevated\u00a0temperature, results in increased power and strength output. \u00a0It&#8217;s also generally well known and accepted that increased core and body temperature, leads to decreased likelihood of injuries.<\/p>\n<p>&nbsp;<\/p>\n<p>There is also evidence that heat-stress up-regulates endorphin receptors, making you feel extra happy after you finish training \ud83d\ude42<\/p>\n<p>So exercising in the heat might be worth trying. Remember to keep hydrated though, sipping a 5-10% glucose drink with electrolytes.<\/p>\n<p>Peace out<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">References<\/span>:<\/p>\n<p>M.W. Radomski, M. Cross, A. Buguet, Exercise-induced hyperthermia<\/p>\n<p>and hormonal responses to exercise, Can. J. Physiol.<\/p>\n<p>Pharmacol. 76 (1998) 547\u2013552.<\/p>\n<p>&nbsp;<\/p>\n<p>M.C. Cross, M.W. Radomski, W.P. VanHelder, S.G. Rhind, R.J.<\/p>\n<p>Shephard, Endurance exercise with and without thermal clamp:<\/p>\n<p>effects on leukocytes and leukocyte subsets, J. Appl. Physiol. 81<\/p>\n<p>(1996) 822\u2013829.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"articleTitle\" style=\"color:#000000;\">\n<h4 class=\"articleTitle\"><span class=\"mainTitle\">Influence of muscle temperature on maximal muscle strength and power output in human skeletal muscles<\/span><\/h4>\n<\/div>\n<div id=\"articleMeta\" style=\"color:#000000;\">\n<ol id=\"authors\">\n<li id=\"cr1\">U. BERGH and<\/li>\n<li id=\"cr2\">B. EKBLOM<\/li>\n<\/ol>\n<\/div>\n<p>&nbsp;<\/p>\n<p>Written by <a title=\"Author\" href=\"https:\/\/plus.google.com\/116809745404325304844\/\" target=\"_blank\">Drew Griffiths<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Heat Stress and Growth Hormone Most of the information on this page is taken from Dr Rhona Patrick&#8217;s website &#8211;\u00a0http:\/\/www.foundmyfitness.com Here&#8217;s her video about responses to heat stress: &nbsp; To summarise &#8211; Heat stress (e.g. from using a sauna) and adaptation can help increase muscle mass (in theory) by 1. Producing heat shock proteins &#8211; [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":502,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-1661","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercise, Sauna, Hyperthermia &amp; HGH - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/exercise-sauna-hyperthermia-hgh\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise, Sauna, Hyperthermia &amp; HGH - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Heat Stress and Growth Hormone Most of the information on this page is taken from Dr Rhona Patrick&#8217;s website &#8211;\u00a0http:\/\/www.foundmyfitness.com Here&#8217;s her video about responses to heat stress: &nbsp; To summarise &#8211; Heat stress (e.g. from using a sauna) and adaptation can help increase muscle mass (in theory) by 1. 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