Sauna Stretch N Exercises

Sauna - my dessert

 

Oh I love my dessert after a great workout - the Sauna !!!

I call the Sauna- my “Dessert” after a great workout.  Yes it’s where you can relax and have great conversations with our crew from the gym.   Try it …

So how long should I stay in the sauna ? here is the breakdown related with time spent in a sauna (typically at 70–100°C or 158–212°F):

0–5 minutes:

• Initial relaxation: Heart rate starts to rise slightly.

• Vascular dilation: Blood vessels begin to expand, improving circulation.

5–10 minutes:

• Sweating begins: Core body temperature starts to rise.

• Detoxification: Skin begins to eliminate trace toxins via sweat (though this effect is modest).

• Muscle relaxation: Tension begins to decrease.

10–15 minutes:

• Increased cardiovascular load: Heart rate may reach 100–150 bpm, mimicking light to moderate exercise.

• Mental clarity: Endorphins and stress-reducing hormones may increase.

• Increased calorie burn: Slight boost in metabolism.

15–20+ minutes:

• Peak cardiovascular and thermoregulatory activity.

• Greater heat shock protein activation: These proteins help repair cells and reduce inflammation.

• Improved insulin sensitivity and cardiovascular benefits (with regular use).

Safety and Precautions- Get approval from your doctor, some medical conditions may prevent you from going to sauna .

• For most people, 15–20 minutes is a safe maximum. Staying longer can increase dehydration and cardiovascular stress.

Optimal Sauna Protocol for GH & Anti-Aging:

Temperature:

• High heat: 80–100°C (176–212°F)

Start with 1-5 minutes and build up to 15-20

Time & Sessions:

• 15–20 minutes per session

• 2–3 rounds, with cool-downs (like a cold shower or rest period) in between

• Frequency: 3–5 times per week

This protocol has been shown in research (notably from Dr. Rhonda Patrick and Finnish studies) to:

• Boost growth hormone levels by up to 2–5x after one session

• Increase heat shock proteins, which promote cellular repair and longevity

• Improve insulin sensitivity, cardiovascular function, and brain health

Key Tips:

• Stay hydrated before, during, and after

• Don’t force longer sessions—consistency beats duration

• Pair with healthy sleep and exercise for maximum GH/anti-aging effect

Aging

• Duration per session: 15–20 minutes

• Temperature: 80–100°C (176–212°F)

• Frequency: 3–4 times per week

• Type: Dry sauna preferred (infrared is fine, but traditional saunas may yield stronger GH effects)

 

 

 

 

 

Optional Enhancements:

• Cold shower or plunge between rounds to boost circulation and stress adaptation

• 2 rounds per session: 15 minutes in, 5–10 minutes cool down, then repeat

 

Key Benefits Over Time:

• Week 1–2: Improved sleep, reduced stress

• Week 3–4: Better skin tone, increased cardiovascular efficiency

• Month 2+: Elevated GH levels (especially when combined with exercise and good sleep), better metabolic health, and enhanced cellular repair

 

 

 

 

 

Stretching improves flexibility 

Stretches in Sauna 

 

Walk in place and side obliques, stretch 

Do Breathing exercises in sauna

Do 40 Squats in Sauna