Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men
Mero, A., Tornberg, J., Mäntykoski, M., & Puurtinen, R. (2015). Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus, 4, Article 321. https://doi.org/10.1186/s40064-015-1093-5
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© 2015 Mero et al. This article is distributed under the terms of the Creative Commons Attribution 4.0 International License.
Purpose: This 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.
Methods: Ten 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.
Results: After 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).
Conclusion: In 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.
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Except where otherwise noted, this item's license is described as © 2015 Mero et al. This article is distributed under the terms of the Creative Commons Attribution 4.0 International License.
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