Similarities:

Blood flow, Cardiovascular stress, stimulus nerve/muscle/tissues, hormones/Thyroid, increase hr, increase vasodiolation, Autophagy/Apoptosis, Cell/DNA Repair, Increase brain function = Decrease Dementia/Alzheimer's, Improves sleep, Decrease depression/mood endorphins

Differences:

Cardio High Impact vs Sauna no impact, Cardio high Joint Stress vs Sauna No joint stress, Cardio increase Cortisol vs Sauna Increase HGH, Cardio Max Heart Rate vs Sauna Moderate HR (70-80%), Cardio Increase inflammation vs Sauna Decrease inflammation

Solutions:

Conventional Dry (175degrees) & Finnish steam (20-40% humidity), In fared (140degrees) Time/Duration progress Temperature Progression

Recommedations:

20min. 4-7x week, post exercise benefits (similar to blood doping), 50% decrease in heart related issues, decrease stroke risk, decrease blood pressure, 1600% increase HGH 7day/ week for 1hr twice a day, 25min sauna is same as moderate cardio exercise for 25min. save the knees/joints

Tips;

Need both, change modalities bike, swim, HIIT, HIking, Hill Running, Reduce Reps keep intensity/challenge, Sauna - save the joints - less reps on joints,