Should I do heat or cold exposure the same day as strength or cardio training?

Engaging in heat or cold exposure on the same day as strength or cardio training depends on the timing and type of exposure for optimal benefits. According to Andrew Huberman, deliberate cold exposure, like submersion up to the neck, can inhibit strength and hypertrophy gains if done within 8 hours after resistance training. It's recommended to avoid cold exposure on the same day as strength training aimed at building muscle size and strength unless it's done several hours before the workout 1 2.

Conversely, heat exposure, such as using a sauna, is beneficial after workouts as it helps extend the training stimulus and improves blood volume. Post-exercise sauna use can be an effective recovery aid, promoting endurance and strength improvements 1. Moreover, heat exposure can increase growth hormone levels significantly, enhancing metabolic benefits and recovery when done once a week, according to studies covered in Dr. Huberman's podcasts 3.

Therefore, for optimal recovery and performance enhancement, consider scheduling heat exposure after training and planning cold exposure on separate days or well before workouts.