The secret sauce to how long you should ice bath and sauna together is 11 minutes of cold and 57 minutes of heat per week. That equals roughly 2.5 minutes in an ice bath 4x a week, and 15 minutes of sauna 4x a week. Of course, you can tailor this formula to your routine and lifestyle.
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.
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.
What benefits does Joe Rogan attribute to his sauna use? Joe Rogan attributes various benefits to his sauna routine, including improved recovery, enhanced circulation, and a sense of relaxation and well-being.
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.
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.
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 cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.
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.
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.
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.
FAT LOSS PROTOCOL
Submerge to your shoulders. Don't fight the shiver; you can even sometimes facilitate the onset by shivering voluntarily. Achieve shiver and keep shivering for 60-120 seconds. Once you have been shivering for 60-120 seconds, exit the tub and stand near it, but don't cross your arms or dry off.
After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.
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.
Lowering the temperature: Brown fat activates at colder temperatures, right before you start shivering. Some studies suggest turning down the thermostat, taking a cold shower or an ice bath could activate brown fat to help your body produce more to burn more calories.