A GUIDE TO HOT SAUNA COLD PLUNGES - CONTRAST THERAPY
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// A Thread //
Contrast therapy? This refers to the combo of exposure to heat and cold to elicit physiological responses.
The use of contrast therapy can be found globally: traditional onsens in Japan, plunge pools/sauna in Nordic cultures, to sweat lodges of Native American tribes.
The use of contrast therapy can be found globally: traditional onsens in Japan, plunge pools/sauna in Nordic cultures, to sweat lodges of Native American tribes.
Regardless of methodology, the ‘stressful’ exposure to freezing cold and scorching hot temperatures has been proven to dramatically improve a number of health and wellness factors.
Many are familiar with the “hot sauna cold plunge” which we will focus on today.
Many are familiar with the “hot sauna cold plunge” which we will focus on today.
Sometimes referred to as the Nordic Cycle, this technique triggers the blood vessels to constrict rapidly and therefore elevates blood pressure. The benefits of the “hot sauna cold plunge” are both physical and psychological, and immediately noticeable.
With everything being climate-controlled; homes, cars, work-office, our temperature tolerance has evolved to a very narrow bandwidth.
We are becoming increasingly ill-equipped to deal with much wider temperature variations we encounter outside in nature.
We are becoming increasingly ill-equipped to deal with much wider temperature variations we encounter outside in nature.
We’ve lost our ability to deal with fluctuating temperatures because we’ve conditioned ourselves to not be able to handle anything other than a comfortable 60 to 75 degrees.
ICE BATH BENEFITS:
•Stimulation of muscular, cardiovascular, and nervous system recovery
•Improved alertness and energy
•Enhanced thermoregulatory ability
•Heightened immune system function
•Decreased joint and muscular pain
•Control breath during times of physical stress
•Stimulation of muscular, cardiovascular, and nervous system recovery
•Improved alertness and energy
•Enhanced thermoregulatory ability
•Heightened immune system function
•Decreased joint and muscular pain
•Control breath during times of physical stress
SAUNA BENEFITS:
•Increases aerobic ability via cardiovascular adaptations
•Reduces protein degradation for enhanced muscle building
•Induces parasympathetic state
•Enhances thermoregulatory ability
•Decreases joint/muscular pain
•Improves brain neurogenesis/cognitive
•Increases aerobic ability via cardiovascular adaptations
•Reduces protein degradation for enhanced muscle building
•Induces parasympathetic state
•Enhances thermoregulatory ability
•Decreases joint/muscular pain
•Improves brain neurogenesis/cognitive
P.S.
If you want to dive more into saunas, take a look at our previous thread. We are big proponents of regular sauna use.
If you want to dive more into saunas, take a look at our previous thread. We are big proponents of regular sauna use.
https://twitter.com/rootcausePT/status/1410987870601502725?s=20
Immune System Booster
Our bodies have cold shock proteins (CSPs) and heat shock proteins (HSPs) that can and will go dormant if you never expose yourself to temperature extremes.
Our bodies have cold shock proteins (CSPs) and heat shock proteins (HSPs) that can and will go dormant if you never expose yourself to temperature extremes.
A single Finnish sauna session has been shown to increase the # of WBC, which are responsible for taking out infections.
Meanwhile, researchers in Europe have demonstrated that regular sauna use reduces the incidence of both cold/flu by up to 30%
ncbi.nlm.nih.gov/pmc/articles/P…
Meanwhile, researchers in Europe have demonstrated that regular sauna use reduces the incidence of both cold/flu by up to 30%
ncbi.nlm.nih.gov/pmc/articles/P…
The combination of cold/hot has been proven to improve heart health and circulation. The sustained increased heart rate between two extremes essentially makes it an extension of time spent in the gym rather than a relaxing time at the spa.
The associated"fight or flight" response, results in a heightened sense of alertness, reduced pain perception, and an elevated mood.
Furthermore, there is an improved ability to handle temperature swings (flu/COVID ) to improved physical recovery and physical resilience.
Furthermore, there is an improved ability to handle temperature swings (flu/COVID ) to improved physical recovery and physical resilience.
The result? A body that can endure more stress and exertion, increased recovery time, with reductions in stress and sharpened focus. Funny how “doctors” will prescribe dangerous medications without trying this natural approach.
How to start?
Beginners can start by using a sauna for 5-10 minutes at a time. Those who are looking for a more intense experience can stay at around 212 degrees F (100 degrees C). A cold plunge practice involves submerging the body in very cold water for roughly 2-10 minutes.
Beginners can start by using a sauna for 5-10 minutes at a time. Those who are looking for a more intense experience can stay at around 212 degrees F (100 degrees C). A cold plunge practice involves submerging the body in very cold water for roughly 2-10 minutes.
It’s a good idea to have another partner with you when practicing rapid temperature changes for safety.
Needless to say, the hot/cold experience is not for everyone. Those with high blood pressure, pregnant women, those on medications. As always discuss with your physician.
Needless to say, the hot/cold experience is not for everyone. Those with high blood pressure, pregnant women, those on medications. As always discuss with your physician.
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Research:
Some Additional Research:
"Contrast water immersion is a valid method of hastening plasma lactate decrease during recovery after intense anaerobic exercise for both males and females." pubmed.ncbi.nlm.nih.gov/17118706/
Some Additional Research:
"Contrast water immersion is a valid method of hastening plasma lactate decrease during recovery after intense anaerobic exercise for both males and females." pubmed.ncbi.nlm.nih.gov/17118706/
"Compared to active recovery, contrast temperature water therapy decreases blood lactate concentration and heart rate but has little effect on subsequent repetitive sprinting performance." pubmed.ncbi.nlm.nih.gov/17339133/
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