The Impact of a Sauna on Post-Exercise Recovery
DOI:
https://doi.org/10.12775/QS.2025.38.58208Keywords
sauna, body recovery, physical activity, heat therapyAbstract
Regeneration of the body after intense exercise is a key element necessary for the proper process of improving performance and achieving better results in strength training. One of the most important issues in any athlete is the uninterrupted continuation of training and the most optimal regeneration of tissues and the body, which is essential for further improvement of skills and development in a given sport. There are a number of methods to support the repair processes of tissues and help the body fight injuries and micro-injuries that occur during exercise and are an indispensable part of building strength and muscle mass. An example that has recently become very popular in the sports environment is the use of saunas characterized by thermal properties, through which it is possible to influence physiological processes that accelerate the return to form and achieve better results in sports competitions. This form not only helps tissue regeneration, but also relaxes and calms the body, which is stimulated during sports and requires calming afterwards.
References
[1] - Gianfaldoni S, Tchernev G, Wollina U, RocciaMG, Fioranelli M, Gianfaldoni R, Lotti T.
History of the Baths and Thermal Medicine. Open Access Maced J MedSci. 2017 Jul 25; 5(4):566-568.
doi:10.3889/oamjms.2017.126
[2] - Pilch W, Pokora I, Szyguła Z, Pałka T, Pilch P, Cisoń T, Malik L, Wiecha S.
Effect of a single finnish sauna session on white blood cell profile and cortisol levels
in athletes and non-athletes. J Hum Kinet. 2013 Dec 31;39:127-35.
doi: 10.2478/hukin-2013-0075. PMID: 24511348; PMCID: PMC3916915
[3] - Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing
on the endurance performance of competitive male runners. J Sci Med Sport. 2007 Aug;10(4):259-62.
doi: 10.1016/j.jsams.2006.06.009. Epub 2006 Jul 31. PMID: 16877041
[4] - Vuori I. Sauna bather’s circulation. Ann Clin Res. 1988;20(4):249–56.
[5] - Ketelhut S, Ketelhut RG. The blood pressure and heart rate during sauna bath correspond
to cardiac responses during submaximal dynamic exercise.
Complement Ther Med. 2019;44:218–22.
doi: 10.1016/j.ctim.2019.05.002.
[6] - Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. Am J Med. 2001 Feb 1;110(2):118-26.
doi: 10.1016/s0002-9343(00)00671-9. PMID: 11165553.
[7] - Fan, Y., Holmberg, R., & Heikkinen, J. (1994). CFD simulation on the air flow in a sauna: Fresh air inlet position influences air flow and temperature distribution
whilst radiant heat emission takes about 75% of total stove heat output.
Building Research & Information, 22(6), 307–312.
doi:10.1080/09613219408727409
[8] - Heinonen I, Laukkanen JA. Effects of heat and cold on health, with special reference
to Finnish sauna bathing. Am J Physiol Regul Integr Comp Physiol 314: R629–R638, 2018. doi:10.1152/ajpregu.00115.2017
[9] - Ahokas EK, Ihalainen JK, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biol Sport. 2023 Jul;40(3):681-689.
doi: 10.5114/biolsport.2023.119289. Epub 2022 Sep 15. PMID: 37398966; PMCID: PMC10286597
[10] - Crandall CG, Wilson TE. Human cardiovascular responses to passive heat stress.
Compr Physiol 5: 17–43, 2015.
doi: 10.1002/cphy.c140015,
[11] - Brunt VE, Eymann TM, Francisco MA, Howard MJ, Minson CT.
Passive heat therapy mproves cutaneous microvascular function in sedentary humans via improved nitric oxide-dependent dilation. J Appl Physiol (1985). 2016;212:716–723.
[12] - Brunt VE, Howard MJ, Francisco MA, Ely BR, Minson CT. Passive heat therapy improves endothelial function, arterial stiffness and blood pressure in sedentary humans. J Physiol. 2016;594(September):5329–5342.
[13] - Laukkanen T, Kunutsor SK, Zaccardi F, Lee E, Willeit P, Laukkanen JA. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens. 2018;32:129–138.
[14] - Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterialcompliance: Findings from a non-randomised experimental study. Eur J Prev Cardiol.2018;25:130–138.
[15] - Pilch, Wanda & Lech, Grzegorz & Pałka, Tomasz & Błach, Wiesław & Tota, Łukasz & Cisoń, Tomasz. (2014). The knowledge about using Finnish sauna in post-event recovery among judokas. Journal of Combat Sports and Martial Arts. 5. 43-47. 10.5604/20815735.1127453.
[16] - Strzoda L. The influence of high temperatures of the environment on the content of lactic acid in blood and perpiration. (1958). Instytut Medycyny Pracy w Przemyśle Węglowym
i Hutniczym, Zabrze-Rokitnica Zakład Fizjologii, Śląska Akademia Medyczna w Zabrzu-Rokitnicy, Zabrze-Rokitnica.
[17] – The influence of sauna training on the hormonal system of young women.
Wanda Pilch and Zbigniew Szygula and Małgorzata Żychowska 2003},https://api.semanticscholar.org/CorpusID:79313493.
[18] - Pilch, Wanda & Szygula, Zbigniew & Torii, Masafumi & Hackney, Anthony. (2008).
The Influence of Hyperthermia Exposure in Sauna on Thermal Adaptation and Select Endocrine Responses in Women. Medicina Sportiva. 12. 103-108.
10.2478/v10036-008-0020-z.
[19] - Kukkonen-Harjula K, Kauppinen K. How the sauna affects the endocrine system.
Ann Clin Res. 1988;20(4):262-6. PMID: 3218898.
[20] - Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA.
Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Am J Hypertens. 2017 Nov 1;30(11):1120-1125.
doi: 10.1093/ajh/hpx102. PMID: 28633297.
[21] - Pilch, Wanda & Szygula, Zbigniew & Torii, Masafumi & Hackney, Anthony. (2008).
The Influence of Hyperthermia Exposure in Sauna on Thermal Adaptation
and Select Endocrine Responses in Women. Medicina Sportiva. 12. 103-108.
10.2478/v10036-008-0020-z.
[22] - Faulkner SH, Jackson S, Fatania G, Leicht CA. The effect of passive heating on heat shock protein 70 and interleukin-6: A possible treatment tool for metabolic diseases?
Temperature (Austin). 2017 Mar 9;4(3):292-304. doi: 10.1080/23328940.2017.1288688.
PMID: 28944271; PMCID: PMC5605168.
[23] - Hoekstra SP, Bishop NC, Leicht CA. Elevating body termperature to reduce low-grade inflammation: a welcome strategy for those unable to exercise?
Exerc Immunol Rev. 2020;26:42-55. PMID: 32139348
[24] - Hoekstra SP, Bishop NC, Faulkner SH, Bailey SJ, Leicht CA. Acute and chronic
effects of hot water immersion on inflammation and metabolism in sedentary,
overweight adults. J Appl Physiol (1985). 2018 Dec 1;125(6):2008-2018.
doi: 10.1152/japplphysiol.00407.2018. Epub 2018 Oct 18. PMID: 30335579.
[25] - Leicht CA, Kouda K, Umemoto Y, Banno M, Kinoshita T, Moriki T, Nakamura T,
Bishop NC, Goosey-Tolfrey VL, Tajima F. Hot water immersion induces an acute cytokine response in cervical spinal cord injury. Eur J Appl Physiol. 2015 Nov;115(11):2243-52.
doi: 10.1007/s00421-015-3206-9. Epub 2015 Jun 24. PMID: 26105530.
[26] - Rhonda P. Patrick, Teresa L. Johnson, Sauna use as a lifestyle practice to extend
healthspan, Experimental Gerontology, Volume 154, 2021,111509, ISSN 0531-5565,
doi: 10.1016/j.exger.2021.111509.
[27] - Tsonis, Jack. (2016). Sauna Studies as an Academic Field:
A New Agenda for International Research. Literature & Aesthetics. 26. 41-82.
[28] - Vescovi PP, Casti A, Michelini M, Maninetti L, Pedrazzoni M, Passeri M.
Plasma ACTH, beta-endorphin, prolactin, growth hormone and luteinizing hormone
levels after thermal stress, heat and cold. Stress Med. 1992; 8(3):187–91.
[29] - Masuda A, Nakazato M, Kihara T, Minagoe S, Tei C. Repeated thermal therapy diminishes appetite loss and subjective complaints in mildly depressed patients.
Psychosom Med. 2005; 67(4):643–7.
doi:10.1097/01.psy.0000171812.67767.8f PMID: 16046381
[30] - Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age Ageing.
2017 Mar 1;46(2):245-249.
doi: 10.1093/ageing/afw212. PMID: 27932366.
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Filip Dębicki, Łukasz Grądalski, Szymon Niemirka, Aleksandra Janiak, Kinga Dominiczak, Adrianna Kopaczyńska, Katarzyna Szafrańska
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
Stats
Number of views and downloads: 2804
Number of citations: 0
