The Benefits of a Post-Training Sauna to Athletes

Posted: September 13, 2015 in Press Releases

Sauna for athletic performanceI’ve used a quick sauna after exercise for over thirty years believing it to be beneficial to athletic performance. Having tried to convince academics in the Seventies of the benefits of sports psychology only to be told that “there’s nothing in it”, I didn’t bother to engage again on the benefits of a post-training sauna.

According to this 2014 article, the post-training sauna is now the ‘new’ performance enhancing trick!

Here’s the science:

University of Otago, Dunedin, New Zealand – Journal of Science and Medicine in Sport / Sports Medicine Australia – 2007 Aug;10(4):259-62. Epub 2006 Jul 31.

The physiological adaptations to sauna bathing could enhance endurance performance. We have therefore performed a cross-over study in which six male distance runners completed 3 wk of post-training sauna bathing and 3 wk of control training, with a 3 wk washout. During the sauna period, subjects sat in a humid sauna at 89.9+/-2.0 degrees C (mean+/-standard deviation) immediately post-exercise for 31+/-5 min on 12.7+/-2.1 occasions. The performance test was a approximately 15 min treadmill run to exhaustion at the runner’s current best speed over 5 km. The test was performed on the 1st and 2nd day following completion of the sauna and control periods, and the times were averaged. Plasma, red-cell and total blood volume were measured via Evans blue dye dilution immediately prior to the first run to exhaustion for each period. Relative to control, sauna bathing increased run time to exhaustion by 32% (90% confidence limits 21-43%), which is equivalent to an enhancement of approximately 1.9% (1.3-2.4%) in an endurance time trial. Plasma and red-cell volumes increased by 7.1% (5.6-8.7%) and 3.5% (-0.8% to 8.1%) respectively, after sauna relative to control. Change in performance had high correlations with change in plasma volume (0.96, 0.76-0.99) and total blood volume (0.94, 0.66-0.99), but the correlation with change in red cell volume was unclear (0.48, -0.40 to 0.90). We conclude that 3 wk of post-exercise sauna bathing produced a worthwhile enhancement of endurance running performance, probably by increasing blood volume.

http://www.ncbi.nlm.nih.gov/pubmed/16877041

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