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

Mero A, Tornberg J, Mäntykoski M, Puurtinen R - Springerplus (2015)

Bottom Line: 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.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.

View Article: PubMed Central - PubMed

Affiliation: Department of Biology of Physical Activity, University of Jyväskylä, P.O. Box 35, 40351 Jyväskylä, Finland.

ABSTRACT

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.

No MeSH data available.


Related in: MedlinePlus

Experimental design. BW body weight, BP blood pressure, BS blood sample, VO2 oxygen uptake, HR heart rate, CMJ counter movement jump, IST isometric strength test, STS strength training session, ETS endurance training session, FIRS far infrared sauna.
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Fig1: Experimental design. BW body weight, BP blood pressure, BS blood sample, VO2 oxygen uptake, HR heart rate, CMJ counter movement jump, IST isometric strength test, STS strength training session, ETS endurance training session, FIRS far infrared sauna.

Mentions: In the first experiment, the subjects had 30 min FIRS bathing and then were sat for 30 min at room temperature of 21°C and humidity of 25–30%. Thereafter, the subjects were familiarized with treadmill running, counter movement jump (CMJ), and their one repetition maximum (1RM) in bench press and in bilateral leg press were measured. The next four experiments (strength training session plus FIRS 30 min, strength training session plus no sauna 30 min, endurance training session plus FIRS 30 min, endurance training session plus no sauna 30 min; Figure 1) were performed in a randomized order. At the end of each experiment, the subjects sat for 30 min at room temperature. In the last experiment the subjects had 30 min traditional sauna bathing (TRAD) and then sat for 30 min at room temperature.Figure 1


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

Mero A, Tornberg J, Mäntykoski M, Puurtinen R - Springerplus (2015)

Experimental design. BW body weight, BP blood pressure, BS blood sample, VO2 oxygen uptake, HR heart rate, CMJ counter movement jump, IST isometric strength test, STS strength training session, ETS endurance training session, FIRS far infrared sauna.
© Copyright Policy - OpenAccess
Related In: Results  -  Collection

License
Show All Figures
getmorefigures.php?uid=PMC4493260&req=5

Fig1: Experimental design. BW body weight, BP blood pressure, BS blood sample, VO2 oxygen uptake, HR heart rate, CMJ counter movement jump, IST isometric strength test, STS strength training session, ETS endurance training session, FIRS far infrared sauna.
Mentions: In the first experiment, the subjects had 30 min FIRS bathing and then were sat for 30 min at room temperature of 21°C and humidity of 25–30%. Thereafter, the subjects were familiarized with treadmill running, counter movement jump (CMJ), and their one repetition maximum (1RM) in bench press and in bilateral leg press were measured. The next four experiments (strength training session plus FIRS 30 min, strength training session plus no sauna 30 min, endurance training session plus FIRS 30 min, endurance training session plus no sauna 30 min; Figure 1) were performed in a randomized order. At the end of each experiment, the subjects sat for 30 min at room temperature. In the last experiment the subjects had 30 min traditional sauna bathing (TRAD) and then sat for 30 min at room temperature.Figure 1

Bottom Line: 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.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.

View Article: PubMed Central - PubMed

Affiliation: Department of Biology of Physical Activity, University of Jyväskylä, P.O. Box 35, 40351 Jyväskylä, Finland.

ABSTRACT

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.

No MeSH data available.


Related in: MedlinePlus