From relaxing in a heated chamber, to immersing oneself in cold water – the practice of alternating between sauna and cold plunge has gained popularity in recent years.
The newly recovery method – Contrast Bath Therapy
If you’re someone who trains hard often, you’re probably seeking the most effective recovery methods as well. One way to improve post-exercise recovery that’s been gaining more popularity is Contrast Bath Therapy.
Contrast bath therapy involves alternating heat exposure with cold exposure. By transitioning between hot and cold water, the intervention produces rapid changes in your circulatory system by triggering increased blood circulation.
When you submerge part or all of your body in cold exposure, it induces the small blood vessels called capillaries to get smaller, a process called vasoconstriction. Immersing yourself in warm exposure creates the opposite effect in the circulatory system, causing the blood vessels to rapidly open up, a process known as vasodilation.
Alternating hot and cold temperatures also cause fluctuations in heart rate. In general, cold immersion causes the heart rate to speed up and hot immersion causes it to slow down. And, beyond the physiological benefits, an elevated mood and improved cognition are common for many contrast therapy practitioners.
Applying Cold Plunge in your own Sauna
For all indoor and outdoor sauna owners, pairing your sauna with a cold plunge pool would be a smart addition for your daily routine.
1. Always start with the hot bath first, which is a far safer and more beneficial start.
Stay inside your sauna for up to 20 minutes.
2. Then follow up with a cold plunge for 3 to 5 minutes.
2. You may repeat the two steps as much as you can.
Remember: Always end your session with the cold part.
◆ Your Sauna + Cold Plunge session can be practiced almost any time and any place. Experts do recommend contrast therapy directly after intense workouts to help prevent post-workout soreness and inflammation.
◆ Keeping each unit close together helps minimize any delay between changing positions, ensuring maximum benefits and minimum discomfort.
◆ If you find it beneficial, contrast baths can be taken every day. Actually, evidence suggests more regular and frequent use of contrast therapy produces greater long-term benefits. Many of these studies have found significant differences between those who practice contrast therapy off and on and those who do regularly for a minimum of 4 days per week on average.
Regain your body and mind with contrast bathing
Beyond the cardio benefits, what other health benefits can come from contrast bath therapy?
• Improves your blood circulation
• Clears bodily toxins and lactic acid
• Increased fatigue resistance and energy levels
• Minimizes DOMS (Delayed onset muscle soreness)
• Helps reduce painful inflammation
• Could lower the risk of Alzheimer’s Disease and dementia
The benefits of sauna and cold plunge therapy are significant and can positively impact various physical and mental health aspects. Embracing these practices as part of a holistic approach to health and wellness can lead to a more balanced lifestyle.
If you are interested to get your hands on your own sauna + cold plunge combo, AquaLab offers a wide range of top-quality saunas and spa pool products. If you have any inquiries or need recommendation, don’t hesitate to contact us!