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The purpose of this study is to gain further knowledge and understanding on the use of sauna bathing on cardiovascular performance and post exercise recovery

A sauna is a tiny, enclosed area with a temperature range of usually 70°C (158°F) to 100°C (212°F) that is used to generate dry heat. The air inside a sauna is maintained dry with low humidity levels, and the heat is usually produced by an electric heater, wood burner, or infrared technology. According to sports science and athletic performance, athletes who want to reach their optimum physical state and performance must maximise their recuperation.

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Following intense exercise, recovery techniques include a broad range of therapies targeted at improving physiological repair, minimising muscular discomfort, and boosting general well-being. The usage of saunas is one of these tactics that has drawn the most attention due to its potential to speed up recovery and enhance athletic performance.

Saunas are known for their dry heat and high temperatures, which have been used for medicinal, purifying, and relaxing reasons for ages in a variety of civilizations. Sitting in a sauna is known to cause heavy perspiration, which is said to aid in the removal of toxins, enhance circulation, and encourage calm and stress reduction.

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The projected number of participants for this study is up to 20 in which all participants will complete two maximal 10km runs on separate days, one with a sauna bath prior to the run and one without (within subject design) to compare results in performance and recovery. All participants approached from David Lloyd Narborough gym will be deemed physically active, take part in regular exercise and have a heart rate monitor app or watch. This will be self confirmed by participants on the information sheet.

Participant demographic - age range of 18-30, of which all participants will be male and will be recruited from the David Lloyd Narborough gym (they will have access to sauna and treadmill facilities)  by word of mouth. Participants will need to own a smart running watch, with heart rate functionality, to record their run.

Inclusion criteria - participants will be requested to complete to follow set instructions (same groups routing is matched). The participants will be asked to abstain from alcohol consumption, strenuous exercise and obtain a full night's sleep (>7 hours) before the day of the run. The run should be done in the morning so there is enough time to take ratings throughout the day. Each participant will be instructed to eat their usual breakfast, which is the same, and at the same time on each day. Participants will also be instructed to  bring a bottle of water to drink regularly during the run and sauna. This is to be the same quantity on each run.

All participants will be active gym members at David Lloyd Narborough and will have a clear prior understanding of gym equipment and sauna being used. 10km run times on treadmills may vary depending on each participant's speed and ability but the length of the sauna will be the same for all participants at 15 minutes. Participants can relax in the sauna on their phones or reading however they want to relax but will be wearing a heart rate monitor for the 15 minutes. Heart rate will also be measured during the run by a suitable app either an apple or garmin watch