The sauna is a perfect prelude to the cold shock that follows. Spending 15 to 20 minutes in the sauna prepares the body for the subsequent ice bath by increasing blood flow, making the transition to cold water more manageable and efficient.
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.
SAUNA BEFORE CRYOTHERAPY:
Beginning with a sauna session can warm up the muscles, increase blood flow, and induce relaxation. The heat from the sauna can help open up the pores and prepare the body for the cold temperature of cryotherapy.
Engaging in a 3-minute ice bath shortly after a workout can immediately help to reduce inflammation and soreness. Following this with a period of rest or gentle activity and then concluding with a 10-15 minute sauna session allows the body to experience the full spectrum of recovery benefits.
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.
Sauna Benefits After Cold Plunge Therapy
When used together, they create a powerful contrast therapy that can supercharge your health and wellness routine. Whether you have a traditional, infrared, custom-cut, or InfraSauna® from Finnleo, you can reap many benefits from using a sauna after cold plunge therapy.
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.
The process usually starts with a sauna session lasting around 15-20 minutes, followed by a quick, refreshing immersion in cold water for 1-3 minutes, and then a period of rest before repeating the cycle.
Infrared sauna sessions can be combined with cryotherapy treatment. The sequence of the two treatments is important however: infrared sauna first followed by cryotherapy.
While you might get slight muscle recovery benefits from using a sauna after a workout, you might also hurt your fitness performance the next time you exercise. And using a sauna before or after a sweaty workout could deplete you of too many fluids.
Balancing this process is crucial to obtaining the full benefits of the ice bath. With that in mind, it is generally recommended to wait at least 2 hours before taking a warm shower or bath. This allows the body to fully experience the benefits of the cold therapy, such as reduced inflammation and muscle soreness.
Some people may find ice baths more effective for reducing muscle soreness and inflammation, while others may prefer the relaxation and detoxification benefits of saunas. Ultimately, experimenting with both methods and finding what works best for your body is key to maximising your recovery post-exercise.
Contrast hydrotherapy should always start with a hot plunge session that lasts ten to twenty minutes, followed by a plunge in cold water for three to ten minutes.
The simple answer is that it's preferable to use the ice bath after the sauna. Heat therapy makes us healthier by increasing our stress levels and raising the body's adaptational responses.
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.
Cycle: Alternate between the sauna and ice bath 2-3 times per session. For example, you might spend 15 minutes in the sauna, 2 minutes in the ice bath, and repeat. Listen to Your Body: Pay attention to how your body responds. Adjust the duration and temperature based on comfort and tolerance.
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 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.
Enhanced blood flow can help transport fatty acids to brown fat cells, where they can be burned for energy. Detoxification: Heat exposure, such as in a sauna, promotes sweating, which helps in detoxifying the body. This process can support overall metabolic function, aiding in the efficiency of brown fat.
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.
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 Protocol: Whole Body Cryotherapy: Spend 2-3 minutes in the Cryotherapy chamber. This short burst of intense cold triggers a cascade of physiological responses, including reduced inflammation and improved circulation. Infrared Sauna: After your Cryotherapy session, relax in the Infrared Sauna for 30-45 minutes.