Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men.

Antti Mero,Risto Puurtinen,Jaakko Tornberg,Mari Mäntykoski

doi:10.1186/s40064-015-1093-5

Abstract

PurposeThis study investigated effects of far-infrared sauna (FIRS) bathing on recovery from strength training and endurance training sessions, but also possible differences between FIRS and traditional (TRAD) Finnish sauna bathing.MethodsTen healthy physically active male volunteers had on various days either a 60 min hypertrophic strength training session (STS) or a 34–40 min maximal endurance training session (ETS), which was following by 30 min bathing in special FIRS sauna at temperature of 35–50°C and humidity of 25–35%. After the sauna, subjects sat for 30 min at room temperature (21°C and 25–30% humidity). In comparison, 30 min of TRAD took place at 35–50°C and in 60–70% humidity. Performance tests included maximal isometric bench press and leg press, counter movement jump (CMJ) and maximal oxygen uptake on a treadmill.ResultsAfter STS, there were decreases in maximal isometric bench press (p < 0.001), maximal isometric leg press (p < 0.001), CMJ (p < 0.001) and pH (p < 0.001), but increases in heart rate (p < 0.001) and lactate concentration (p < 0.001) as expected. During recovery there were no differences in any variables between FIRS and no sauna bathing (NO SAUNA). Maximal ETS increased oxygen uptake (p < 0.001), heart rate (p < 0.001), lactate concentration (p < 0.001) and decreased pH (p < 0.001) as expected. During recovery at 30 min, CMJ was significantly (p < 0.05) higher (0.34 ± 0.09 m) after FIRS bathing than after sitting with NO SAUNA (0.32 ± 0.0 m). After sauna heart rate was higher (p < 0.05) in TRAD (92 ± 13 beats/min) than in FIRS (71 ± 7 beats/min).ConclusionIn conclusion, deep penetration of infrared heat (approximately 3–4 cm into fat tissue and neuromuscular system) with mild temperature (35–50°C), and light humidity (25–35%) during FIRS bathing appears favorable for the neuromuscular system to recover from maximal endurance performance. FIRS bathing is a very light loading for the body and provides a comfortable and relaxing experience.

Highlights

Sauna bathing (Finnish sauna bathing) has been extensively studied
Serum cortisol decreased in both far-infrared saunas (FIRS) and in TRAD being at the lowest (p < 0.05) at the end of recovery
Main findings The main results showed that maximal isometric bench press, maximal isometric leg press and counter movement jump (CMJ) decreased strongly after strength training session (STS) as expected, but during recovery there were no differences in any variables between FIRS and NO SAUNA bathing

Summary

Introduction

Sauna bathing (Finnish sauna bathing) has been extensively studied It is a type of heat exposure, which induces haemodynamic and endocrinological changes in some ways similar to those evoked by physical exercise (e.g. Hannuksela and Ellahham 2001; Kukkonen-Harjula and Kauppinen 2006). Far-infrared saunas (FIRS) heat to 40–60°C and provide a more comfortable and relaxing experience (Beever 2009). These saunas utilize 120-V infrared elements, similar to the infrared warmers on neonatal resuscitation beds, to radiate heat with a wavelength of around 10 μm. The cardiovascular demand imparted by thermoregulatory homeostasis (sweating, vasodilation, decreased afterload, increased heart rate, and increased cardiac output) is aerobically very light (Beever 2009)

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