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. 2023 Jul;40(3):681-689.
doi: 10.5114/biolsport.2023.119289. Epub 2022 Sep 15.

A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training

Essi K Ahokas  1 , Johanna K Ihalainen  1 , Helen G Hanstock  2 , Eero Savolainen  1 , Heikki Kyröläinen  1
Affiliations

A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training

Essi K Ahokas et al. Biol Sport. 2023 Jul.

Abstract

The aim of this study was to investigate effects of a single infrared sauna (IRS) session on post-exercise recovery of neuromuscular performance, autonomic nervous system function, subjective sleep quality, and muscle soreness. Male basketball players (n = 16) performed two trials consisting of a complex resistance exercise protocol (maximal strength with plyometrics), followed by either 20 min passive recovery (PAS) or IRS (temperature 43 ± 5°C), in a randomized crossover design, with trials separated by one week. Recovery of neuromuscular performance was assessed using 20 m maximal sprint, maximal countermovement-jump (CMJ), and isometric leg press tests, performed 14 hours after exercise. Heart rate (HR), heart rate variability (HRV), sleep diary, muscle soreness, and indirect muscle damage markers were measured pre and post exercise. The decrease in CMJ performance from pre- to post-exercise was attenuated after IRS compared to PAS (p < 0.01). The IRS session resulted in higher HR and lower root mean square of successive differences between normal heartbeats (RMSSD), and high and low frequency power, compared to PAS (p < 0.002). Post-exercise night-time HR and HRV did not differ following IRS vs. PAS. Muscle soreness was less severe, and perceived recovery was higher after IRS compared to PAS (p < 0.01). Post-exercise IRS attenuated the drop in explosive performance and decreased subjective muscle soreness after resistance training, which may enhance mood, readiness, and physical performance of an athlete. A single IRS session had no detrimental effects on recovery of the autonomic nervous system.

Keywords: Autonomic nervous system; Infrared radiation; Neuromuscular performance; Recovery methods; Sauna.

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Conflict of interest statement

The authors declare no conflict of interest.

Figures

FIG. 1
FIG. 1
Schematic view of study design. Participants completed a standardized exercise protocol followed by a recovery protocol, involving sitting in infrared sauna (IRS) or in room temperature (PAS, passive recovery). Follow-up measurements were obtained the morning after exercise protocol. PRE = before the exercise protocol; POSTex = after the exercise protocol; POSTrec = after the recovery method; POST14h = after 14 hours recovery; 20 m = 20 m sprint; CMJ = countermovement jump; MVC = isometric leg press; VAS = visual analog scale by muscle soreness.
FIG. 2
FIG. 2
Geometric means and individual values of CK (A) and myoglobin (B). IRS = infrared sauna method; PAS = passive recovery; Pre = before exercise protocol; Post = 14 h after exercise protocol.
FIG. 3
FIG. 3
Violin plots of sleep quantity (A), sleep quality (B), and perceived recovery (C). ** Statistically significant (p < 0.01) difference between far-infrared sauna and passive recovery. IRS = infrared sauna method; PAS = passive recovery; Pre = before exercise protocol; Post = 14 h after exercise protocol.
See this image and copyright information in PMC

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