According to an overwhelming majority of health and fitness experts, you should first go for a sauna then cold plunge. These experts cite the example of contrast therapy, where your body (or part of it) is first immersed in hot water followed by icy cold water.
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.
Hot tub first, then cold plunge immediately after. After the plunge stretch in the sun and then throw on some clothes and warm up gradually. Hot tub after will not only decrease benefits but hot water causes a drop in blood pressure and going from very cold to hot could make that drop dangerous.
Couple the cold plunge with a hot and steaming sauna and you have the perfect combination for your well-being and rejuvenation. Alternating between the two temperatures causes vasodilation and vasoconstriction. The switch between expanding and constricting blood vessels gives your circulatory system a good workout!
The 'hot sauna, cold plunge' triggers your blood vessels to constrict rapidly and as a result, elevate blood pressure... By jumping in an ice bath after sitting in a sauna between 60 and 70 degrees Celcius, blood flow will improve and faster recovery from any muscle damage or soreness will increase.
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.
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.
To get full benefits, incorporate thermal contrast therapy into your wellness routine. Start with a few minutes in an ice bath, followed by a relaxing steam shower.
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.
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.
CRYOTHERAPY BEFORE SAUNA:
Starting with cryotherapy can provide a burst of energy and invigorate the body. The cold temperature can help reduce inflammation and prepare the body for the heat of the sauna. Some people find that the contrast between the cold and heat enhances the overall experience.
At-Home Contrast Therapy Treatment
Dip the affected area in the hot water basin for three to four minutes. Immediately switch to the cold water basin for one minute or as long as long as it can be tolerated. Repeat the process three or four more times for a total of 20 minutes.
While there's no hard and fast rule for which is best to use first, some people prefer to start with the sauna and end with the steam room. Before you enter the sauna, drink one to two glasses of water and rinse off in a shower. Warm yourself in a dry sauna for up to 10 minutes without adding humidity.
Don't take a warm bath or shower soon after your cold session.
One of the most common questions we get asked is, "Can I sauna every day?" The short answer is yes, it can be safe for most people to sauna daily. However, it's important to keep a few things in mind, like how long you stay in and any health conditions you might have.
To begin, start with 3-5 minutes of immersing yourself in a warm/hot tub or sauna. This will help dilate your blood vessels, increase circulation, and relax your muscles. After the initial heat exposure, it's time for the cold plunge.
Generally, you should keep your sauna visits between 15 and 20 minutes, followed by an ice bath for at least one minute up to 12 minutes.
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.
His ice bath routine involves filling up a bathtub with cold water and adding a few bags of ice to bring the temperature down to around 50°F (10°C). Rogan then submerges himself in the ice bath for 10-20 minutes. Joe also uses his cold plunge pro by Sun Home at his home for daily ice baths.
In conclusion, while the debate between whether to take a cold plunge or sauna first continues, the general consensus leans towards starting with the sauna and then moving on to the cold plunge.
After your sauna session, head directly to the cold plunge for 1-3 minutes of cold immersion. The sudden cold exposure will: Cause your blood vessels to constrict, directing blood to your core to protect vital organs. Reduce muscle inflammation and soreness.
The warm-up phase should last 8 to 12 minutes, and the cool-down phase should last more like 12 to 20 minutes. Beginners start with shorter heating periods, but not with lower temperatures or the lowest bench. A short, powerful stimulus is better processed by the body than a longer, moderate stimulus.
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.
If you're feeling more tired than usual, your body could be struggling to recover from the cold-induced stress. While cold plunges are intended to invigorate and refresh, too much exposure can have the opposite effect, leaving you feeling drained and exhausted instead of rejuvenated.
A good target time for a cold plunge is three minutes in the water. Eventually you will be able to add more time, but the most important thing is to listen to your body. For complete cold plunge beginners, you can develop your tolerance by taking a quick dip (30 seconds) or regular cold showers.