Abstract
PurposeThis study investigated whether intermittent post-exercise sauna bathing across three-weeks endurance training improves exercise heat tolerance and exercise performance markers in temperate conditions, compared to endurance training alone. The subsidiary aim was to determine whether exercise-heat tolerance would further improve following 7-Weeks post-exercise sauna bathing.MethodsTwenty middle-distance runners (13 female; mean ± SD, age 20 ± 2 years, VO2max 56.1 ± 8.7 ml kg−1 min−1) performed a running heat tolerance test (30-min, 9 km h−1/2% gradient, 40 °C/40%RH; HTT) and temperate (18 °C) exercise tests (maximal aerobic capacity [VO2max], speed at 4 mmol L−1 blood lactate concentration ([La−]) before (Pre) and following three-weeks (3-Weeks) normal training (CON; n = 8) or normal training with 28 ± 2 min post-exercise sauna bathing (101–108 °C, 5–10%RH) 3 ± 1 times per week (SAUNA; n = 12). Changes from Pre to 3-Weeks were compared between-groups using an analysis of co-variance. Six SAUNA participants continued the intervention for 7 weeks, completing an additional HTT (7-Weeks; data compared using a one-way repeated-measures analysis of variance).ResultsDuring the HTT, SAUNA reduced peak rectal temperature (Trec; − 0.2 °C), skin temperature (− 0.8 °C), and heart rate (− 11 beats min−1) more than CON at 3-Weeks compared to Pre (all p < 0.05). SAUNA also improved VO2max (+ 0.27 L−1 min−1; p = 0.02) and speed at 4 mmol L−1 [La−] (+ 0.6 km h−1; p = 0.01) more than CON at 3-Weeks compared to Pre. Only peak Trec (− 0.1 °C; p = 0.03 decreased further from 3-Weeks to 7-Weeks in SAUNA (other physiological variables p > 0.05).ConclusionsThree-weeks post-exercise sauna bathing is an effective and pragmatic method of heat acclimation, and an effective ergogenic aid. Extending the intervention to seven weeks only marginally improved Trec.
Highlights
IntroductionThe most common model studied in the literature is “medium-term” active heat acclimation (Tyler et al 2016), where individuals exercise in a climatic/environmental chamber for 60–120 min for 7–14 consecutive days (Garrett et al 2009)
Heat acclimation improves exercise performance in the heat (Sawka et al 2011)
Training was not different in type, frequency, running distance or perceived exertion across the 7 weeks prior to 7-Weeks testing in the sauna bathing intervention (SAUNA) group
Summary
The most common model studied in the literature is “medium-term” active heat acclimation (Tyler et al 2016), where individuals exercise in a climatic/environmental chamber for 60–120 min for 7–14 consecutive days (Garrett et al 2009). This model of heat acclimation carries considerable barriers related to financial and temporal costs, as well as accessibility to climatic/environmental chambers. Despite the relatively sparse scientific evidence, post-exercise sauna bathing is recommended to athletes preparing for competition in the heat (Racinais et al 2019). The first aim of this study was to assess exercise heat tolerance following repeated bouts of intermittent sauna bathing using a fixed-workload exercise heat stress test
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