Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men
March 11, 2025
This study, conducted by Antti Mero, Jaakko Tornberg, Mari Mäntykoski, and Risto Puurtinen, examined the effects of far-infrared sauna (FIRS) on recovery after both strength and endurance training. Ten physically active male participants underwent two types of training: hypertrophic strength training (STS) and maximal endurance training (ETS). After each training session, they either used a FIRS or traditional Finnish sauna (TRAD) for 30 minutes. The FIRS sauna operated at temperatures of 35-50°C with moderate humidity, while the TRAD sauna was hotter (35-50°C) with higher humidity (60-70%). The researchers assessed performance recovery using tests such as the maximal isometric bench press, counter-movement jump (CMJ), and treadmill running for maximal oxygen uptake.
The results indicated that FIRS bathing enhanced recovery more effectively than no sauna use. Specifically, after endurance training, participants showed a significant improvement in CMJ height after FIRS, suggesting better neuromuscular recovery. Additionally, FIRS bathing was associated with lower heart rates compared to TRAD sauna use, indicating a more relaxed recovery environment. The study concluded that FIRS’s deep heat penetration, which reaches about 3–4 cm into fat tissue and muscles, provided an effective, mild recovery option with less strain on the cardiovascular system, making it a comfortable and beneficial tool for post-training recovery. This research highlights the potential of infrared saunas in enhancing athletic performance recovery, particularly for endurance athletes.
