Using a sauna immediately after a training session (aerobic or strength) amplifies VO₂ max gains and markers of muscle growth compared to training alone.

noli's read

The idea that sauna use improves VO₂ max is based on observational evidence and a few randomized controlled trials (RCTs) suggesting an increase in plasma volume and improved heat tolerance, which supports cardiovascular performance. One frequently cited study (Scoon et al., 2007) shows an improvement in endurance performance after heat baths, although the sample size is limited. Regarding strength, research on heat shock proteins (HSP) suggests a potential role in muscle preservation and repair, but direct evidence of a significant increase in human hypertrophy via post-workout sauna use remains emerging and not definitive. Rhonda Patrick synthesizes plausible physiological mechanisms here, but it is important to note that the sauna likely acts as an additional stressor that stimulates adaptation, rather than as a magical growth factor. The potential exaggeration lies in the universal application of these benefits, as the individual response to heat varies greatly. In short, the practice is supported by coherent biological mechanisms, but requires more robust, large-scale clinical studies to confirm the magnitude of actual gains.

the sources

1. 1Laukkanen T, Khan H, Zaccardi F, Laukkanen JA 2015
2. 2Laukkanen T, Kunutsor SK, Zaccardi F, et al. 2018