Cold Plunge
Nordic Experience
An infrared sauna and ice bath routine is a form of contrast therapy that involves alternating between exposure to hot and cold temperatures. Some people claim that this practice can have various health benefits, such as improving blood circulation, reducing inflammation, boosting immune function, burning fat, enhancing mood, and more. However, there is not enough scientific evidence to support these claims, and the effects may vary depending on the individual and the protocol used.
Routine
If you are interested in trying an infrared sauna and ice bath routine, you should consult your doctor first and make sure you are healthy enough to do so. You should also start slowly and gradually increase the intensity and duration of the sessions. For beginners, a common routine consists of 30 t0 45 minutes in the sauna followed by a 30-second to 3-minute plunge in cold water. Over time, and with more experience, the routine can be modified to include exercise and extended periods of cold exposure.
Fire & Ice
One researcher who has studied the effects of contrast therapy is Dr Susanna Søberg. She suggests that the optimal weekly dose of contrast therapy is 11 minutes of cold and 57 minutes of heat2. That equals roughly 2.5 minutes in an ice bath 4x a week, and 15 minutes of sauna 4x a week2. Of course, you can tailor this formula to your routine and lifestyle.
Cold plunge
There are some precautions and risks associated with contrast therapy that you should be aware of. For example, you should avoid drinking alcohol before or during the sessions, as it can impair your judgment and increase the risk of dehydration. You should also monitor your heart rate and blood pressure, as they can fluctuate significantly during the temperature changes. You should stop immediately if you feel dizzy, nauseous, faint, or unwell.
Wellness
Contrast therapy is not for everyone, and it may not suit your personal preferences or goals. Some people may find it too uncomfortable or stressful to endure the extreme temperatures. Others may prefer to relax in a sauna or a warm bath without switching to cold water. Ultimately, you should listen to your body and do what makes you feel good.
