12 pillars: Heat Exposure

Picture this: you’ve just crushed a grueling workout, your heart’s still pounding, and you’re coated in that triumphant post-exercise glow (or is that just sweat?). Now imagine stepping into a Finnish sauna so hot, it feels like you’ve entered the realm of mythic fire giants. Welcome to RESET, the best gym in San Diego—where we’re committed not just to your fitness and wellness, but to building a community of heat-loving, high-achieving absolute lovers of life.

If you’ve ever wondered why so many top performers—from elite athletes to adventurous weekend warriors—swear by sauna sessions, you’re in the right place. We’re diving deep (pun intended) into the science of heat exposure, comparing traditional Finnish saunas and infrared saunas, and explaining why our sauna powered by the most beautiful HUUM Hive you’ve ever seen stands out by cranking temperatures up to 200°F. Let’s explore how these sweaty chambers can help you recover, recharge, and maybe even live longer, all while having a good laugh along the way.

The Sauna Phenomenon: More Than Just Sweating

Saunas have been around for centuries, with Finnish sauna culture leading the charge in turning a good old-fashioned sweat into a communal ritual. In Finland, going to the sauna is practically a national pastime—like baseball in America, but with more steam and fewer hot dogs. Here at RESET, we embrace that same spirit, aiming to make sauna sessions an integral part of our fitness, wellness, and community-focused approach.

A Tale of Two Saunas: Traditional Finnish vs. Infrared

Before we get into the nitty-gritty of why we keep our sauna hotter than a Californian summer, let’s clarify the difference between traditional Finnish saunas and their younger cousin, the infrared sauna.

1. Traditional Finnish Sauna: This is the OG. A Finnish sauna uses a heater (like our HUUM Hive) to warm the air to a blistering 185–200°F. You add steam by pouring water on hot rocks, which ramps up the humidity and gives you that intense heat you can feel in your bones.
2. Infrared Sauna: Infrared saunas operate at lower temperatures—usually between 120–140°F—because they rely on infrared light to heat the body directly rather than the surrounding air. Many people love infrared saunas for their gentler heat and claims of deeper tissue penetration.

While both styles offer health benefits, we at RESET are partial to the Finnish approach, especially at the higher temps. But hey, you do you. Just know that if you’re looking to experience a fiery sweat session reminiscent of a Nordic wonderland, our cedar lined people warmer awaits.

How Heat Exposure Impacts Your Body

Ready for some serious sauna nerdiness? Heat exposure is more than just “getting sweaty.” Exercise physiologist Dr. Stacy Sims often points out that heat can amplify certain hormonal responses, aiding in cardiovascular function and muscle repair. According to Dr. Andrew Huberman, a neuroscientist at Stanford, sauna use can stimulate the release of growth hormone, contributing to recovery and even muscle maintenance. Meanwhile, longevity expert Dr. Peter Attia has discussed how regular sauna sessions may support a healthier lifespan by improving heart health and metabolic markers.

1. Cardiovascular Benefits

Multiple studies show that consistent sauna use can reduce blood pressure, improve vascular function, and lower the risk of cardiovascular events. When you sit in a sauna at 185°F or higher, your heart rate elevates—kind of like a low-impact cardio workout. This gets blood pumping through your system, delivering oxygen and nutrients where they’re needed. Over time, this can improve overall cardiovascular health. No treadmill required.

2. Hormonal and Stress Response

Let’s talk hormones. As Dr. Andrew Huberman has noted, heat exposure can spike your levels of growth hormone, especially when you combine sauna use with exercise. Growth hormone plays a key role in muscle repair and fat metabolism, making it a secret weapon for improving body composition. Additionally, sauna sessions can trigger the release of norepinephrine, a hormone that helps increase focus and mood. Think of it like Mother Nature’s version of an espresso shot—minus the caffeine crash.

3. Detoxification (Yes, We Said It)

The term “detox” is often thrown around without much scientific grounding, but there’s real evidence that sweating can help remove certain toxins from the body. Heavy metals like lead and arsenic can indeed leave your system through sweat. While saunas aren’t a magical cure-all, they can be part of a holistic approach to health and wellness—one that also includes actual RESET workouts, of course.

4. Brain Health and Mood

Feeling stressed after a long day? Hop in a hot sauna and let the endorphins flow. The heat stimulates your sympathetic nervous system, eventually followed by a parasympathetic rebound (your rest-and-digest state), which can help you relax and sleep better. Dr. Peter Attia has highlighted how consistent sauna use can lower the risk of neurodegenerative diseases. While the exact mechanisms are still under investigation, the improved blood flow and reduced inflammation are likely contributing factors.

5. Performance and Recovery

Picture this: you’re an athlete, or maybe just a weekend warrior who loves a good metabolic challenge. Regardless, your muscles and mind take a beating. Saunas speed up recovery by increasing circulation, which helps clear metabolic waste. That’s why many fitness enthusiasts swear by the sauna for easing DOMS (delayed onset muscle soreness) and getting back in the game faster. Also, the time spent in the sauna can be an excellent mental break—just you, the heat, and your thoughts (or perhaps a few friends comparing who can last longest without sprinting out for fresh air).

Why We Crank Up the Heat: The HUUM Hive

Now, let’s address the 200°F elephant in the room. At RESET, we have a HUUM Hive that brings the heat—literally. We keep it above 185°F, going up to over 200°F for those who want the full Finnish experience. But why so hot?

1. Proven Tradition: The Finnish have used high-heat saunas for centuries to reap maximum benefits. We’re just following in the footsteps of a culture that knows a thing or two about sweating.
2. Full-Body Experience: Higher heat encourages a deeper sweat and potentially boosts the cardiovascular and hormonal benefits discussed earlier.
3. Community Building: Let’s face it: Surviving a 200°F sauna session together forges a bond like no other. It’s like going to war, but the only enemy is the heat—and maybe your own comfort zone.
4. Bragging Rights: Who wouldn’t want to say they endured (and enjoyed) the hottest communal sauna in San Diego?

As Dr. Stacy Sims would likely note, you have to respect the heat. Always hydrate well and listen to your body. If you start to feel dizzy or nauseous, step out. Our sauna is about pushing boundaries, not pushing you to the ER.

Infrared vs. Finnish: Which One Is Right For You?

You might be thinking: “But my friend swears by infrared saunas for deep tissue rejuvenation!” Infrared saunas do have their perks. They’re generally more comfortable for longer sessions, run at lower temps, and claim to penetrate deeper into tissues.

However, the evidence on deeper tissue penetration is still being explored. Many studies focus on the broad benefits of heat exposure rather than specifically differentiating which type of sauna is superior. If you’re the kind of person who wants that hardcore, intense sweat that leaves you feeling like you’ve conquered a small mountain, the Finnish sauna experience can’t be beaten—especially if you crank it above 185°F.

How to Incorporate Sauna Sessions into Your Routine

1. Frequency: Dr. Peter Attia recommends aiming for at least two to three sauna sessions per week for meaningful benefits. If you’re new to heat exposure, start slowly and build up your tolerance.
   
2. Duration: Many experts, including Dr. Andrew Huberman, suggest staying in the sauna for 15–20 minutes at a time. However, if you’re in a sauna that’s pushing 200°F, you might find yourself tapping out sooner. Listen to your body.
   
3. Cool Down: Traditional Finnish sauna culture often involves a cold plunge after the heat. While we don’t all have a frozen lake nearby, a cold shower can replicate some of that refreshing jolt. Alternating heat and cold can boost circulation and give you an adrenaline rush that’s downright exhilarating.
   
4. Hydration: This can’t be stressed enough. You’re sweating profusely in our sauna. Drink water or, even better, replenish electrolytes to keep your body balanced. Pro tip: Keep a water bottle in an accessible spot outside the sauna so you can rehydrate as soon as you step out.
   

RESET’s Sauna Scene: Largest, Hottest, and Most Communal

We’re not just any San Diego gym; we’re the best gym in San Diego for those who value both community and cutting-edge fitness. And our sauna game is next-level. Our Finnish sauna is the largest and hottest communal sauna in the Hillcrest and Northpark area. We’ve done this intentionally, so you don’t have to sauna alone—and so you can brag to your friends that you survived the “fire and brimstone” approach to wellness.

Sauna Etiquette

• Wear a swim suit and sit on a towel: Nudity might be common in some European saunas, but in our community setting, modesty is often appreciated.
• Mind the Chat: Some people like to meditate in silence; others enjoy lively banter. Read the room (or the steam) and act accordingly.
• Share the Heat: Don’t hog the best seat. Let others experience the full sauna effect, especially if they’re new.

Why RESET?

• Community: Our sauna can fit a group, making it a social and supportive experience. Think of it as the opposite of a lonely treadmill.
• Synergy: Because we’re also a CrossFit-centric facility, you can pair your intense workout with an equally intense sauna session. 
• Fitness and Wellness Focus: Saunas aren’t an afterthought. They’re integral to our approach, reflecting our belief in holistic fitness. We want your mind, body, and community spirit to thrive.
• Expert Guidance: Our staff is well-versed in heat exposure research, so if you have questions—whether it’s about hydration, sauna strategies, or how to best pair your heat therapy with your WOD—they have you covered.

Science Nerd Interlude

Still thirsting for more nerdy deets? Here are some quick hits:

• Heat Shock Proteins (HSPs): These are molecular chaperones activated by heat. They help repair damaged proteins, potentially aiding muscle recovery and cellular health.
• Nitric Oxide (NO): Heat can increase NO levels, improving blood vessel function and relaxation. This can lower blood pressure and improve circulation.
• Inflammation Reduction: Chronic, low-grade inflammation is associated with many health issues. Regular sauna use might help tamp this down, contributing to overall wellness.

Potential Risks and Precautions

• Dehydration: You’re losing a ton of fluid. Make sure to replace it.
• Cardiac Stress: If you have a heart condition, consult a medical professional before jumping into a super-hot sauna.
• Lightheadedness: Sudden changes in temperature can lead to dizziness. Move slowly when getting in and out.
• Overdoing It: Just because 15 minutes feels good doesn’t mean 45 minutes is better. Know your limits.

Wrapping Up: Turn Up the Heat at RESET

Whether you’re a CrossFit diehard looking to accelerate recovery, a wellness enthusiast craving the next best health hack, or just someone who enjoys a scorching escape from the daily grind, sauna sessions at RESET offer a powerful, science-backed way to boost fitness and community. As Dr. Stacy Sims might say, “Women are not small men” (her famous line), so your sauna experience might differ from your buddy’s—but that’s the beauty of individualized heat therapy. Andrew Huberman would tell you that heat can dramatically enhance your workout gains, while Peter Attia might emphasize how it fits into a long-term plan for a healthier, longer life.

We believe so strongly in the power of heat that we’ve built the largest, hottest communal Finnish sauna in the Hillcrest and Northpark area—specifically because we know it fosters resilience, camaraderie, and an unrivaled sense of accomplishment. So, if you’re hunting for the best gym in San Diego—a place that takes, fitness, and wellness seriously while stoking the fires of community—look no further. Join us at RESET, and let’s sweat it out together in a sauna hot enough to make the Nordic gods blush.

After all, life is too short for lukewarm experiences. Embrace the heat, join our community, and discover firsthand why pushing yourself to new limits—quite literally—can be one of the most transformative things you do for your body and mind. Come for the workout, stay for the sauna, and leave feeling like a new person.