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#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024
FoundMyFitness
Optimizing Sauna Use and Heat Exposure for Health Benefits
A synergy between resistance training and vigorous intensity exercise with deliberate heat exposure can be beneficial for health. Studies suggest that optimal sauna parameters include a temperature of around 174 degrees Fahrenheit, spending at least 20 minutes in the sauna at a time, and using the sauna at least four times a week for robust effects. Humidity levels of 10 to 20% are recommended. Different types of saunas may require adjusting the duration to achieve similar cardiovascular benefits. Hot baths can also increase biomarkers similar to saunas, indicating their potential benefits. Individuals without access to saunas can consider hot baths at 104 degrees Fahrenheit for 20 minutes. Engaging in vigorous intensity exercise, ensuring adequate protein intake, and incorporating deliberate heat exposure are powerful habits that can contribute to delaying the aging process and improving health span.
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