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By: Coach Kate, CF-L2, Nutritional Strategist
Fitness recovery is just as crucial as the workout itself. It’s the time your body needs to repair, rebuild, and come back stronger. While proper nutrition, hydration, and sleep are foundational to recovery, there are additional methods that can significantly speed up the process. Among the most effective are sauna sessions and cold plunges—two popular practices used by athletes and fitness enthusiasts alike. But how do they work, and how can you incorporate them into your fitness routine for maximum recovery?
Let’s dive into it!
The Benefits of Sauna for Fitness Recovery
Perhaps you’ve peeked at the Recovery Zone or even given it a try. For those of you who haven’t, a sauna is a small, heated room designed to promote sweating and induce a deep sense of relaxation. The heat in a sauna typically ranges from 130°F to 195°F (ours peaks around 151) with dry or slightly humid conditions. When used strategically, sauna therapy can have a number of positive effects on recovery. The sauna in our Recovery Zone is a near infrared (NIR) sauna – this is beneficial because it emits lower levels of EMFs and is fantastic for athletic recovery. Let’s check out its benefits:
1. Improved Circulation and Muscle Relaxation
Heat from the sauna increases your heart rate and causes blood vessels to dilate, improving circulation throughout the body. Better blood flow means more oxygen and nutrients can reach sore muscles, which aids in faster healing. The warm temperature also helps to relax tight muscles, which can alleviate tension after intense workouts.
2. Increased Flexibility
Sauna sessions promote muscle relaxation, which can help improve flexibility and range of motion. After a tough workout, your muscles are often tight and fatigued, which can limit your flexibility. The heat from the sauna helps to soften muscle tissue, making it easier to stretch and recover.
3. Detoxification
One of the most talked-about benefits of sauna use is its ability to aid in detoxification. As your body sweats, it releases toxins like heavy metals, alcohol, and other metabolic byproducts. Sweating also helps clear out impurities from your skin, giving you a healthy, glowing complexion. This is why a shower and drinking plenty of water after using the sauna is so important – to flush and rinse away those toxins.
4. Reduced Muscle Soreness and Inflammation
Regular sauna use may help reduce delayed onset muscle soreness (DOMS), the muscle stiffness and soreness that typically appear 24 to 48 hours after a strenuous workout. The heat can promote the release of heat shock proteins, which help reduce inflammation and speed up recovery.
The Benefits of Cold Plunge for Fitness Recovery
A cold plunge, or cold water immersion, involves submerging the body in ice-cold water (typically between 50°F and 59°F) for a short period of time. While this might sound uncomfortable at first, the benefits of cold therapy are numerous, particularly for those who push their bodies hard in training.
1. Reduced Muscle Inflammation and Swelling
Cold exposure constricts blood vessels and reduces blood flow to the muscles. This can help to minimize swelling and inflammation, which are common after intense exercise. By cooling the muscles, you slow down the metabolic processes and reduce the risk of tissue damage. Once you exit the cold plunge, your blood vessels dilate again, which allows fresh, nutrient-rich blood to flow back into the tissues, accelerating recovery.
2. Pain Relief and Reduced DOMS
Cold plunges can offer significant pain relief by numbing the nerve endings and reducing the discomfort associated with muscle soreness. Many athletes use cold water immersion immediately after intense workouts or competitions to quickly reduce pain and speed up the recovery process. Cold therapy can also help reduce the severity of DOMS.
3. Improved Circulation and Cardiovascular Health
Though it may seem counterintuitive, exposing your body to cold temperatures actually promotes better circulation. The cold causes blood vessels to constrict, which helps your body to move oxygenated blood to vital organs. When you warm up again, blood flow increases, which delivers more oxygen and nutrients to your muscles, speeding up recovery.
4. Mental Toughness and Recovery Mindset
Cold plunges are not just physically beneficial; they can also boost mental toughness. The shock of the cold water forces your mind to focus and adapt, helping you develop resilience and mental clarity. This can be an invaluable tool for athletes who need to push through tough workouts or challenging situations.
How to Use Sauna and Cold Plunge for Fitness Recovery
Incorporating sauna and cold plunge sessions into your recovery routine can be highly effective if done properly. Here are some tips on how to get the most out of both therapies:
1. Contrast Therapy (Sauna + Cold Plunge Combo)
One of the most effective ways to use both sauna and cold plunge for recovery is to alternate between the two. This method, known as contrast therapy, involves using heat (sauna) followed by cold (plunge) in a cycle. Here’s how you can do it:
- Step 1: Sauna – Spend 10–20 minutes in the sauna. This will increase your circulation, promote muscle relaxation, and help detoxify your body.
- Step 2: Cold Plunge – After the sauna, take a cold plunge for 3–5 minutes. The cold exposure will help reduce inflammation, minimize swelling, and soothe any muscle soreness.
- Step 3: Repeat – You can repeat this cycle 2–3 times for maximum benefit. Always end on the cold plunge for the best recovery results.
Contrast therapy helps your body “flush” out metabolic waste and reduces muscle stiffness and soreness more efficiently than either therapy alone.
2. Timing and Frequency
- Post-Workout: Both sauna and cold plunge therapies are most beneficial when used immediately after intense exercise. This is when your muscles are most inflamed and in need of recovery.
- Frequency: Aim for 2–3 sessions per week of either sauna or cold plunge (or both) for optimal results. Overdoing it can sometimes be counterproductive, as it may stress the body too much.
3. Hydration and Rest
Heat and cold exposure can be intense on the body, so always ensure you’re well-hydrated before and after your sessions. It’s also important to allow your body to rest and recover between sessions to maximize the benefits of the therapy.
Sauna and cold plunge therapies are highly effective recovery tools that can help you reduce soreness, improve circulation, and speed up the healing process. Whether you use them separately or in combination (contrast therapy), both methods are backed by science and have been used by athletes for centuries to enhance recovery and performance. By incorporating these practices into your routine, you can take your recovery to the next level, ensuring you’re always ready for your next workout.
Remember to take a quick shower before using the Recovery Zone to remove deodorants, make-up, lotions etc. Bring a bathing suit and a towel if you plan to use both the sauna and cold plunge. Clean up after yourself and any puddles, please!
So the next time you’re feeling sore or fatigued after a tough training session, why not try The Recovery Zone? Your muscles—and mind—will thank you!
