One of the basic foundations of XPT is recovery.
Some physiological adaptations that occur subsequent to acclimation to heat include:
*Improved cardiovascular mechanisms and lower heart rate.
*Lower core body temperature during workload (surprise!)
*Higher sweat rate and sweat sensitivity as a function of increased thermoregulatory control.
*Increased blood flow to skeletal muscle (known as muscle perfusion) and other tissues.
*Reduced rate of glycogen depletion due to improved muscle perfusion.
*Increased red blood cell count (likely via erythropoietin).
*Increased efficiency of oxygen transport to muscles.
There are a few ways of heating up, and we love the sauna. The ability to sweat well is part of the acclimatization to heat and the sauna exposes this very well in an environment that is easy to get comfortable in. The heat can be set fairly high in a non-infrared sauna which allows for quicker response time, where with infrared saunas the heat is a lot lower but you can spend more time in them.
A hot shower can help with heat as well, but it doesn’t work as well as a Jacuzzi or sauna in that running water (although can work real well for the cold) needs to be pretty warm for it to be effective enough for heat acclimation. If you choose the hot shower make sure to integrate with cold as well, and even with sauna or Jacuzzi work as ending on a hot session leaves the body very tired and we’ve seen recovery affected the next day by only using heat. We have a saying here, and it’s “never end on hot”.
By Team XPT