The recommended duration and temperature of each therapy will depend on the individual and their goals, but it is typically recommended to participate in cold plunge therapy two to three times a week for one to five minutes , and sauna therapy for 15 to 30 minutes.
Four Times Per Week is the Goal
This frequency allows your body to benefit from regular cold exposure without risking overstimulation. At four sessions per week, you can experience better circulation, reduced muscle soreness, and improved recovery from physical activity.
It's definitely preferable to go from the sauna directly to the cold plunge as directly and quickly as possible. The more heat your retain from the sauna the better the experience. However, if the cold plunge is a shared tub then rinsing first is probably best simply out of consideration for others.
Frequency. Regular Use: For optimal benefits, incorporate sauna and ice bath sessions into your routine 2-3 times per week. Adjust frequency based on your recovery needs and overall health.
You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.
What Really Happens After 30 Days of Ice Baths? Cold water therapy can have many different benefits on the body including reducing muscle soreness, improving recovery time, decreasing inflammation and improving circulation.
Taking a cold plunge in an Ice Barrel can activate the brown adipose and muscles in your body. Once activated, irisin and FGF will be released (irisin and FGF are cold-induced endocrine activators of brown fat function in humans). These two hormones burn up the white fat tissues resulting in weight loss.
As such, we suggest you go for a 20-30 minute sauna session followed by a 2-5 minute cold plunge or ice bath. For instance, if you're just starting out with a cold plunge sauna routine, 20 minutes in the sauna and a 2-minute cold plunge should be apt.
The recommended length of time to spend in a sauna is 15-20 minutes. First-timers should start with five to 10 minutes. People with certain health conditions should not use a sauna. If you're not sure if that's you after reading this article, consult with a healthcare provider.
The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.
It is recommended to first sauna then ice bath and not the other way around, as sauna sessions increase the blood flow and heart rate and make our muscles relax, which cold plunges slows down the heart rate and makes our blood vessels contract.
Regular sauna sessions trigger the body to release endorphins, thus relaxing your body and mind, which has a positive effect on your energy levels. In combination with a cold plunge, your body releases even more positive hormones, especially norepinephrine, which boosts focus, attention, and energy.
Getting the most out of your sauna sessions
Aim for four to seven 20-minute sessions per week in a sauna heated to around 80° to 100° Celsius (176° to 212° Fahrenheit). This frequency has been shown in research to offer the most health benefits—but even just 2 to 3 times a week can be beneficial!
Health Benefits of Cold plunges After a Hot Sauna Session. According to experts, heat and cold shock may be safely used together provided that you respect your body's limits and don't have significant preexisting cardiovascular or respiratory problems.
While it's safe to do a cold plunge every day, it's possible to overdo it in a few ways. If you jump into cold water too fast, it can shock your body and cause problems with your breathing, heart rate, blood pressure, or mental state.
Growth Hormone Boost: 25-30 minutes in the sauna, followed by 5-10 minutes of passive rest or a shower. Repeat this for 2-4 rounds occasionally. Heat Acclimation & Endurance: 15-30 minutes in the sauna after training, followed by 5 minutes of passive rest or a shower.
To achieve a positive effect, up to three sauna sessions are recommended per week. For healthy people, there is nothing to stop them from even taking a sauna every day. However, it should be noted that if you visit the sauna several times a week, you should reduce the number of sauna sessions per day.
Another study[2] found that a 30-minute session in a sauna could burn between 300 and 500 calories, depending on current weight, metabolism, the sauna's temperature, and the time spent in it.
The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.
Cold plunging in the morning can help wake your body up and synchronise your circadian rhythm. Timing is important, and it's recommended to keep cold therapy at least 1-2 hours before bed. Keeping your bedroom cool is essential for optimal sleep quality.
The heat in the sauna also helps to boost the metabolism and thus fat burning. In this way, brown fat cells can be activated by sauna sessions: Cold stimulus: After a sauna session, when the body cools down quickly, the skin sensors report the sudden cold to the brain.
Don't take a warm bath or shower soon after your cold session.
Research has confirmed that being outdoors in the cold can transform white fat into calorie-burning brown fat. If you're unfamiliar with these terms, white fat is the loose and “jiggly” fat that tends to settle in places like the belly, buttocks and thighs.
Taking cold showers every day for 30 days may lead to increased energy levels and alertness as well as improved overall health. Your skin and hair may feel and look better due to the reduced drying and irritating effects of a hot shower. However, remember, individual responses to cold therapy vary.