Sauna Protocols for Your Best Performance

March 24, 2024January 9, 2024 by Velocity Sports Performance

In the pursuit of peak performance, we should first focus on diet, exercise, and sleep. But deliberate heat exposure, specifically through sauna use, may help us achieve our goals. Its another powerful tool we can use.

Sauna use has been linked to a myriad of health benefits, from boosting growth hormone levels to enhancing endurance and promoting overall wellness.

So, in this article, we’ll explore specific sauna protocols for different goals, drawing on insights from recent research on sauna use and the effects.

Sauna Protocols for Heat Acclimation & Endurance

With the 2022 FIFA World Cup being played in the heat of Qatar and the predictions for a very hot 2020 Tokyo Olympics, the sports science community was interested in heat acclimation. Because of this, research increased on sauna for heat acclimation.

Passive heat acclimation through sauna use can help improve performance in both hot and temperate weather. Three weeks of consistent sauna use can give a slight boost to endurance performance.

Protocol: Spend 15-30 minutes in the sauna as close to after training as possible, followed by 5 minutes of passive rest or a shower. Repeat this for 1-2 rounds, 3-4 times a week for 3 weeks, aiming for a total of 30 minutes.

Scientific Evidence: There is a growing body of good evidence (1,2,3,4,18) . Studies have demonstrated that passive heat acclimation through sauna use can improve performance in both hot and temperate climates.

Explanation: Heat acclimation increases plasma volume and blood flow to the heart and muscles, improving cardiovascular efficiency and reducing the strain on the body during physical activity. Internal temperature regulation is related to fatigue and managing this may delay fatigue during any prolonged activity.

Sauna Protocols for Wellness & Longevity

Chronic sauna use has been linked to decreased cardiovascular risk and all-cause mortality. Therefore, it has significant potential to increase health and wellness. The benefits increase with more sessions per week.

Protocol: Spend 12-20 minutes in the sauna, followed by 5-10 minutes in a shower or cold plunge. Repeat this for 1-3 rounds, 2-4 times a week, aiming to accumulate at least 1 hour per week.

Scientific Evidence: There is strong evidence for these benefits with very large and long term studies. Chronic sauna use has been associated with decreased cardiovascular risk and all-cause mortality (5,6,7,8,9)

Explanation: Regular sauna use can improve cardiovascular health by reducing blood pressure and arterial stiffness, and increasing heart rate variability. These effects, combined with the stress-reducing properties of sauna use, can contribute to overall wellness and longevity.

Sauna Protocols for Muscle Soreness, Mental Health & Mood

Sauna exposure can decrease muscle soreness and reduce stress as indicated by Heart Rate Variability (HRV). Users also report higher mood and relaxation after sauna sessions.

Protocol: Spend 12-20 minutes in the sauna, followed by 5-10 minutes in a shower or cold plunge. Repeat this for 1-2 rounds as needed.

Scientific Evidence: There is a growing body of research for a variety of benefits (Sauna exposure can reduce physical stress and improve recovery (10, 12, 13, 14, 15) and improve mood and cognitive function (11,16, 17).

Explanation: The heat from the sauna can help to relax tight muscles and relieve soreness. Additionally, the relaxing environment of the sauna can help to reduce stress and improve mood.

Sauna Protocols for Growth Hormone Boost

Sauna sessions can provide an immediate boost to growth hormone levels, which is particularly beneficial when healing an injury or during a hard training phase. However, the effects decrease with repeat use, so it’s best to use this protocol periodically.

Protocol: 25-30 minutes in the sauna, followed by 5-10 minutes of passive rest or a shower. Repeat this for 2-4 rounds occasionally, aiming for a total of 1-2 hours.

Scientific Evidence: The evidence is limited currently. Some research has shown that sauna use can lead to an immediate increase in growth hormone levels (19,20,21).

Explanation: The heat stress from the sauna stimulates the pituitary gland to release growth hormone, which aids in tissue repair and growth. This can be particularly beneficial during periods of intense training or injury recovery.

Additional Sauna Protocol Tips

Health Concerns

Remember, if you have health conditions or concerns, consult a health professional to see if sauna use is appropriate for you. Males trying to conceive should generally avoid sauna use and those with cardiac health issues or pregnant should consult their physician (21).

Hydration

Hydration is key when using the sauna. As you sweat, your body loses water and essential electrolytes.

To replenish these losses, it’s recommended to drink at least 16 ounces of water for every 10 minutes you spend in the sauna. Remember to hydrate well before and after your sauna session.

Timing

Your body temperature naturally fluctuates throughout the day in line with your circadian rhythm. To align with your body’s natural cooling phase, consider using the sauna during the afternoon or evening. This “post-cooling sauna effect” can aid in promoting restful sleep at night.

Physiological Costs of Sauna Use

Sauna use is a form of positive stress on the body, known as hormesis. While it can lead to various benefits, it’s important to remember that it is still a form of stress and has a cost (22, 23).

That means your overall training plan needs to account for this added stress. After a sauna session, your body needs time to recover and return to its normal state so avoid use at least 48 hours before competition.

Sauna Protocols Can Be A Powerful Tool

In conclusion, deliberate heat exposure through sauna use can be a powerful tool in your health and performance arsenal.

By understanding and applying the right protocols, you can harness the benefits of the sauna to meet your specific goals. As always, remember to listen to your body, stay hydrated, and enjoy the heat!

TL;DR

Sauna use can provide a range of health benefits, including boosting growth hormone levels, enhancing endurance, and promoting overall wellness. Specific protocols can be used to achieve different goals:

Growth Hormone Boost: 25-30 minutes in the sauna, followed by 5-10 minutes of passive rest or a shower. Repeat this for 2-4 rounds occasionally.
Heat Acclimation & Endurance: 15-30 minutes in the sauna after training, followed by 5 minutes of passive rest or a shower. Repeat this for 1-2 rounds, 3-4 times a week for 3 weeks.
Wellness & Longevity: 12-20 minutes in the sauna, followed by 5-10 minutes in a shower or cold plunge. Repeat this for 1-3 rounds, 2-4 times a week.
Muscle Soreness, Mental Health & Mood: 12-20 minutes in the sauna, followed by 5-10 minutes in a shower or cold plunge. Repeat this for 1-2 rounds as needed.
Physiological Load: Sauna use imparts a cost. Therefore, it should be considered in the overall training load. It should also be avoided at least 48 hours before competition.

Remember to consult a health professional before starting any new health regimen, stay hydrated, and enjoy the heat!

References

Human Performance 23.2 – GBC Intensification

January 29, 2023January 29, 2023 by Velocity Sports Performance

Its time to intensify our German Body Composition program for continued results

As human performance professionals, we’re always on the lookout for effective and efficient programs to help clients achieve their fitness goals. In last month’s training block we introduced a German Body Composition training (GBC) program.

GBCT is a unique and scientifically-backed workout program designed to help you build strength, improve your cardio conditioning, and enhance your body composition.

This month we build on that by moving from an accumulation phase to a (mixed) intensification phase. We say mixed because this is not a typical intensification phase that moves to higher speeds and/or higher percentage of percent RepMax.

Instead, it starts to do that only in the main strength exercises, and also by adding some higher velocity explosive movements.

So if you’re looking to take your fitness to the next level, or just want to try something new and effective, the GBC program is the perfect fit.

Get ready to challenge yourself and see the results you’ve always wanted.

The Workouts

The workouts are comprised of compound strength movements, high-rep kettlebell exercises, and intense cardio intervals.

The combination of these elements creates a program that is not only challenging, but also highly effective in;

raising your heart rate
increasing lactate accumulation
boosting your metabolism

The program is structured to allow you to perform more total work in each session and to keep your heart rate elevated for maximum calorie burn.

Getting Stronger

During the 1^st superset, this program differs from traditional high repetition schemes. Instead, we are using heavy weights and lower reps.

One of the key elements of this program is autoregulating the weight for your main compound strength movements.

Each week, you’ll perform a rep test set to determine the correct weight for the following week. This allows you to continually increase the intensity of your workouts and to see continual improvements in your strength and fitness.

Work Density

One of this month’s goals is to increase the total amount of work done. More work in the same time equates to more work density. Density

In addition to the strength and cardio components, the program also includes a high-intensity cardio interval in the second superset. This helps to further raise your heart rate and lactate accumulation, leading to even greater calorie burn and fat loss.

Whether you’re a seasoned gym-goer or just starting out, this program is designed to be highly effective and challenging, with results you can see and feel.

The Program Structure

The program consists of three full-body strength training sessions per week, with each session lasting approximately 50-60 minutes.

Block A is structured around compound exercises including front squats, deadlifts, and bench press, with a focus on building strength. This block utilizes autoregulated rep tests on the main compound strength movement, allowing you to continually adjust the load to maximize gains.

In Blocks B & C, you’ll increase the repetitions in compound exercises are paired with high-intensity cardio intervals, designed to increase heart rate and lactate accumulation, leading to an increase in growth hormone, a key hormone for fat loss.

The program also incorporates the use of supersets, pairing upper and lower body exercises, allowing for a higher heart rate and more total work to be done in a workout.

Nutrition for GBC – Based on Your Goals

Nutrition plays a crucial role in any fitness program, and this GBC program is no exception. The right combination of calories, carbohydrates, and macronutrients can make all the difference in helping you achieve your goals.

Protein

For everyone, adequate quality protein is a good start. A protein shake can be a useful strategy for this GBCT program, whether the goal is mass gain or fat loss. Here’s how:

Mass Gain: Protein is essential for building and repairing muscle, so consuming an adequate amount of protein is crucial for those looking to gain mass. Drinking a protein shake after a workout can provide the body with the necessary protein to fuel recovery and promote muscle growth.

Fat Loss: Consuming a protein shake before or after a workout can help increase satiety, reduce cravings, and improve overall calorie control, which can support fat loss efforts. Additionally, drinking a protein shake post-workout can help promote muscle preservation, which can help maintain a higher metabolism and support long-term fat loss.

For Your Goals

You can also alter your nutrition based on your goals.

For muscle gain:

Increase total calorie intake: Consuming a surplus of calories is necessary to support muscle growth. A moderate calorie surplus of 250-500 calories above maintenance level can help increase muscle mass.
Increase carbohydrate intake: Carbohydrates provide energy for intense exercise and support muscle growth, so increasing carbohydrate intake may be necessary to support muscle gain. Aim for a diet that is 40-60% carbohydrates, with the remainder split between protein and fat.

For fat loss:

Reduce total calorie intake: Consuming a calorie deficit is necessary to lose body fat. A moderate calorie deficit of 250-500 calories below maintenance level can help achieve fat loss.
Moderate carbohydrate intake: While carbohydrates are important for energy, reducing carbohydrate intake can help create a calorie deficit. Aim for a diet that is 30-50% carbohydrates, with the remainder split between protein and fat.

It’s important to keep in mind that individual calorie and macronutrient needs can vary, so it’s best to work with a registered dietitian or nutritionist to create a personalized plan that supports your goals.

Upgrading Your Results

We’ve already talked about the importance of proper nutrition, but there are other factors you can consider to maximize your progress. Optimizing both your recovery and supplements can boost your results.

Supplements for GBC

There are several research-backed supplements that can help improve fat loss and support your muscle growth during this program. These include caffeine, green tea extract, and creatine among others.

Caffeine & Green tea

Caffeine and green tea have been shown to have thermogenic effects, meaning they can increase energy expenditure and fat oxidation.

Consuming caffeine has been shown to boost metabolism, increase thermogenesis and enhance physical performance. Green tea contains a catechin called EGCG, which has been shown to increase fat oxidation, boost metabolism and decrease body weight.

So consider having that cup of green tea before your next GBC session..

Creatine

Most people think of creatine as a muscle building supplement. However, it can be used as a supplement to support a healthy weight loss. Creatine supplementation can help increase muscle mass and strength, which can increase overall metabolism and contribute to fat loss as part of a calorie-controlled diet and exercise program.

Additionally, creatine can also improve high-intensity exercise performance, allowing for more intense and effective workouts, which can lead to improved body composition and potentially, fat loss.

Lifestyle

Additionally, there are other lifestyle habits that can boost the effectiveness of this program. Getting sufficient sleep, staying hydrated, and reducing stress are helpful. Things like meditation, red light or yoga are all great examples of ways to support your training and help your body recover faster.

23.2 Summary

In conclusion, this GBC program is a comprehensive approach to getting lean that takes into account both strength training and cardio to help you reach your goals.

Whether you’re looking to lose fat, build muscle, or improve your overall fitness, incorporating this program into your routine is sure to provide you with noticeable results in a short amount of time.

With proper nutrition, supplementation, and supportive lifestyle habits, you’ll be on your way to reaching your goals in no time!

The Power of Lactate: How Accumulating Blood Lactate Can Benefit Your Body Composition

January 29, 2023January 17, 2023 by Velocity Sports Performance

When athletes and coaches talk about accumulating blood lactate, they are generally focused on the work and conditioning aspects of exercise. It’s not usually thought about in terms of fat burning.

However, in this article we’ll explore a different side. How accumulating blood lactate during a workout can stimulate the secretion of human growth hormone (HGH) and promote fat burning.

blood lactate test — *coaches and athletes often test blood lactate during workouts*

What are Lactate and HGH?

Lactate is a byproduct of exercise that forms when your muscles use glucose for energy. As you exercise harder, your muscles produce more lactate, which accumulates in the blood. HGH, on the other hand, is a hormone produced by the pituitary gland. It plays a crucial role in regulating growth, metabolism, and body composition.

The Benefits of Lactate and HGH

Studies have shown that accumulating blood lactate during exercise can stimulate the secretion of HGH. This is great news for those looking to improve their body composition.

That’s because HGH promotes fat burning and helps to build lean muscle mass. When you exercise at high intensity and push yourself to the limit, your body produces more HGH, which can lead to better body composition results.

How to Accumulate Lactate

*You need to exercise intensely enough to accumulate blood lactate*

To accumulate lactate, you need to exercise at a high intensity. High-intensity interval training (HIIT) is one of the best ways to achieve this. HIIT involves short bursts of intense activity followed by rest periods. This type of workout allows you to push your muscles to the limit, producing more lactate and stimulating the secretion of HGH.

Another way to do this without high-intensity intervals is to use supersets with higher reps.

Superset training involves performing two or more compound exercises back-to-back without any rest in between, leading to an increase in heart rate and lactate production. A German Body Composition training program is an example of using this strategy.

These training methods create a high-intensity workout, allowing you to push your muscles to the limit and stimulate the secretion of HGH, leading to improved body composition results.

Benefit from Accumulating Blood Lactate

In conclusion, accumulating blood lactate during exercise is a great way to stimulate the secretion of HGH and promote fat burning.

This can lead to better body composition results, including an increase in lean muscle mass and a decrease in body fat. So the next time you hit the gym, push yourself to the limit and take advantage of the benefits of lactate and HGH.

References:

Bishop, D., & Turner, P. (2016). Influence of acute lactate and hydrogen ion accumulation on growth hormone and cortisol secretion. Sports Medicine, 46(6), 825-836.
von Schulsenger, J., Verges, S., Vieux, N., Salleron, J., Barbier, B., Le Gallais, D., … & Sagot, J. M. (2013). The impact of high-intensity intermittent exercise on lactate and growth hormone responses. Journal of Sports Science and Medicine, 12(2), 314.