After a demanding workout, there’s little better than recovering with a nice dip in the hot tub, or sitting inside a sweat-inducing sauna. But which one stimulates the heart and boosts our immune system the most? Experts at the University of Oregon have the answer. In a recent study published in the American Physiological Society, researchers from the Bowerman Sports Science Center at the University of Oregon pitted the effects of relaxing in a hot tub against sitting in a traditional heat driven dry sauna, or spending time in a more modern far infrared sauna. “No studies have compared the acute responses between the three,” said the study’s lead author, Jessica Atencio.
How was the study carried out?
The benefits of raising the core body temperature include lowering our blood pressure and are thought to extend to stimulating a better immune response. To find out whether hot tubs, dry saunas, or infrared saunas worked best the scientists worked with a relatively small sample of 20 people (10 male and 10 female) between the ages of 20 and 28 years. Before the participants engaged in the three different recovery methods, measurements such as body temperature, blood pressure, heart beats per minute, immune cell and blood biomarkers were collected. This data was then measured again during each recovery method, and finally once the activity was completed.
Which Wins? Hot Tub, Dry Sauna, or Far Infrared Sauna?
The experts found that all three methods were beneficial to a certain degree. “Increasing body temperature causes an increase in blood flow, and just the force of blood moving across your vessels is beneficial for your vascular health,” explained Atencio. But when it came to choosing a clear winner, one method went further than the rest. “We saw that hot water immersion was the most impactful in increasing core body temperature, which is the main stimulus for these subsequent responses,” she added.
The hot tub was the only method associated with measurably increased cytokine levels—the body’s response to inflammation. “Hot water immersion gives you the most robust changes in core temperature because you can’t effectively dissipate heat as you can if you have contact with the air and you’re sweating to cool the body,” explained Atencio of the hot tub. “When you’re submerged in water, the sweat mechanisms aren’t efficient.”
The study was overseen by Chris Minson, a professor in human physiology. “There’s no doubt in my mind that if people are willing to do some heat therapy, it’s going to align with improved health, as long as it’s done in moderation,” he explained. “If you repeat these stresses over time, our lab and many others have shown that they are consistent with improved health.”
The report concluded that a single session of hot water immersion leads to the greatest physiological strain compared with both traditional and far infrared saunas. The significant increase in core temperature, bolstered by hot water immersion, resulted in “cardiovascular strain and immunological alterations, which may lead to beneficial health adaptations with repeated exposures.”
It is often said that a great way to challenge yourself is to try something that you don’t enjoy, but when it comes to basic fitness, a new study has revealed that maintaining a consistent fitness plan, and making more gains, is often achieved by training in a way that you enjoy. Apparently, your personality type could be a predictor of the kind of exercise you might enjoy most, so here’s what you need to know.
132 volunteers with a range of fitness levels were assigned different exercise protocols involving cycling and strength training, and had a number of measurements taken such as their VO2 max, and their enjoyment or stress levels following each exercise. These details were then matched against their personality traits, using the ‘Big 5’ model of those who are found to dominantly display either extroversion, agreeableness, conscientiousness, neuroticism, or openness.
Olivier Le Moal/Adobe Stock
What Does Your Personality Say About Your Training?
Of the 132 volunteers taking part, 86 people completed the experiment and they all got fitter as a result, independent of their personality type. However, some clear connections between personality and enjoyment of a particular plan were made.
“We found some clear links between personality traits and the type of exercise the participants enjoyed most, which I think is important because we could potentially use this knowledge to tailor physical activity recommendations to the individual – and hopefully help them to become and remain more active,” said Dr Ronca. Here’s what they found:
Extroverts tended to enjoy high intensity exercises such as HIIT or maximum intensity cycling
Neuroticism (negative emotions like anxiety, worry, fear, frustration, and depression) preferred short bursts of intensity rather than prolonged sessions. They also found more enjoyment while being monitored less, suggesting that private training may work better for them.
Conscientious types, as one might guess, had a more rounded interest in fitness, and enjoyed both the core strength and aerobic fitness activities. While they were less likely to have a favorite method of training, they tended to give their all to any task prescribed. This could make them the ideal match for a personal trainer or team coach.
Interestingly, those who had the dominant trait of neuroticism experienced a more significant drop in stress levels following exercise when compared with the other groups, once again lending support to the theory that workingout is great for our mental health.When it comes to choosing a fitness activity that is right for you, personality traits may be an indicator as to which training method could suit you best but there are still plenty of us that get a thrill out of pushing past our comfort zones. Of course, the study does not proport to offer a one-size-fits-all solution. The researchers concluded that the most important take home message is that we should find something that we enjoy doing, in order to make more gains and stick with the plan in the long term.
Andy Bostinto has been making headlines in recent weeks thanks to being anointed “The World’s Oldest Bodybuilder” after competing in a bodybuilding competition at the age of 100 years and four months, but the centenarian does not see his performance that day the same way as his many admirers around the world. For Bostinto, it was just another show on another stage and another day doing what he loved.
“I enjoy training, and people ask me when I am going to stop. I tell them I’ll stop when I stop breathing,” Bostinto said.
Andy Bostinto
He is more proud of another stage appearance he made earlier this year. On May 18th United States Army Staff Sergeant Bostinto of the I Company, 26th Yankee Division, 101st Regiment received the Bronze Star for his efforts in World War II. He was recognized for his efforts in battle during the final months of the war while deployed in Europe. The experience at the ceremony in Revere, Massachusetts was one that he still speaks of, yet he speaks humbly about his time in service.
“I never thought I would receive anything like that. But they told me I earned it.”
Humble Beginnings in New York
Whether Bostinto is talking about bodybuilding, military service, or any other aspect of his life, he traces it all back to his younger years growing up in New York City. Born on January 11, 1925, the Italian kid grew up with his mother and a brother in a neighborhood with Jewish families. He does not have many memories of his father but he recalls he was not around much.
“It was my mother raising two boys as best as she could.”
Bostinto remembers they grew up poor and recalled when he asked his mother for a penny only to be told she did not have one. He also mentioned having a tree branch that served as his Christmas tree and not receiving his first birthday or Christmas gift until he was nearly 10 years old. These days he focuses more on the positive memories of the time he spent with his neighbors.
“They gave me a yamaka, and I wore it when I ate dinner with them on Friday nights,” he recalled. “They treated me very well.”
Bostinto also discovered physical fitness during his childhood, and he enjoyed the feeling that came with pushing himself and seeing the results. Andy recalled training at age 12 and dedicating himself at 13 with high bars and parallel bars while doing gymnastic exercises. By the time he was 16, he had already been photographed for bodybuilding magazines of the day.
Andy Bostinto
“The pictures I took at 16 were in the magazines when I was 17. I look back now and still can’t believe it.”
With a strong body and dedicated mind, Bostinto felt his best opportunity to get out of his neighborhood was through the Army, and he thought for sure that he would get in after the United States was attacked at Pearl Harbor in 1941. However, he was turned down not once, but twice, which led him to writing President Franklin D. Roosevelt and requesting to be let in. Bostinto wound up becoming a machinist but threatened to quit after an argument with his boss.
“My boss said that if I quit, then I would have to go into the Army, which was what I wanted to do, anyway. So, I quit.”
The third time was the charm, and Bostinto began a military career that lasted 29 years, including time in Reserves. He had been called a hero by supporters and people that interviewed him about his service, but he emphasized he does not see himself that way.
“That was just what we did back then. All I did was the right thing.”
Bodybuilding Remained a Constant For Andy Bostinto
Throughout that entire time, he found ways to keep training, and bodybuilding remained a significant part of his life. He not only trained himself but others as well. Bostinto reports some of his clients include Hollywood legends Regis Philbin, Sir Patrick Stewart, and Al Pacino, among others. He even met a young actor and singer named Mark Wahlberg, who Bostinto said had an impressive physique even then.
“If they were going to make a movie about me, I would want him to play me,” Bostinto said with a laugh. “That guy is pretty good, and he is in good shape.”
He also spoke in prisons, schools, and with numerous groups about the benefits of fitness and not doing drugs or abusing alcohol. When he was not doing that, he was judging competitions as well, including the Mr. Olympia in its formative years. Bostinto recalled seeing the iconic battles between Sergio Oliva and Arnold Schwarzenegger firsthand.
“They were great. I still remember Sergio’s arms. They were massive.”
Mr. Olympia President Dan Solomon is among the many admirers of the 100 year old bodybuilding champ, “Andy is the embodiment of what the fitness lifestyle is all about. He devoted his life to being strong and fit and it’s paying off for him in a big way. He has more energy at 100 years old than many of my 40 year old friends. We can all learn a lot from how Andy has lived his life.”
He never hung up his posing trunks. His passion for competing was burning brightly in 1977 when he won the Senior Mr. America title in Madison Square Garden. He recalled people asking him for his autograph after he won that contest. The title never changed the man, though.
“I was still the same person before and after that.”
Bostinto then became an organizer and founded the National Gym Association, which offers stages for competition as well as personal training certifications. He and his wife Francine remain involved with that organization to this day, including when Bostinto competed and made headlines at the Gator Classic in Deltona, Florida, an event that was even covered by Inside Edition.
Olympia President Dan Solomon was inspired when he found out about Bostinto’s day on the stage and expressed appreciation for Bostinto’s contributions to the sport of bodybuilding as well as his personal commitment to training at this stage of his life.
“Dan Quote”
Andy Bostinto
WHAT IS NEXT FOR THE WORLD’S OLDEST BODYBUILDER?
Bostinto is appreciative of how far he has come from his humble beginnings, but he does not dwell on his age or the past. He and Francine are content living their lives, traveling when he is asked to make an appearance, and getting his workouts in.
“I did everything I wanted to do in bodybuilding and the Army, and sometimes I wonder what is left, but you know what? I still live my life for me. As long as I love what I am doing, I should keep doing it.”
Andy’s Bostinto Tips For Training at Any Age
Bostinto has nearly nine decades of training experience and still trains five to six days a week, which means he would have a wealth of knowledge to share. He shared three pieces of advice that could help all fitness enthusiasts get better, whether it is for the stage or their own self-improvement.
Visualize the Future You
Bodybuilding is about physical training, but Bostinto explained that if you are not mentally prepared, then you are not fulfilling your potential.
“You got to pay attention to what you’re doing at all times, not wasting time looking at your cell phone,” he instructed. “Visualize what you want, then put your mind into it as much as you do your muscles.”
Make Adjustments When Needed
Bostinto has not gone through life unscathed. He still deals with a leg problem he suffered during World War II and has had a stroke in his lifetime. Despite that, he finds ways to make the most of what he can do instead of dwelling on what he cannot do.
“I find ways to compensate when I am training. For example, I lift my legs when I do sit-ups to keep my abs tight, and even though my right arm is not as good as my left, I still do reps until I feel it on the right side.”
Flex, Then Lift
Bostinto lifts weights in a local gym and at his home. Regardless of the setting, he feels execution is key to maximizing a workout.
“Flex the muscle, then pull or lift the weight. That makes it harder to do the reps, but you will see the results.”
