The Research Behind Ice Baths, Sauna Sessions, and Contrast Therapy & muscle building vs recovery:

Read: Are you overtraining?

Extreme temperature treatments, such as ice baths and sauna sessions, have been embraced by many for their potential health benefits. These treatments involve exposing the body to extreme temperatures, and they can have various effects on the body's physiology.

The Science Behind Sauna:

Saunas have been utilized for their health benefits for centuries. A study in 2018 reported that regular sauna use is associated with reduced risks of high blood pressure, cardiovascular diseases, stroke, pulmonary diseases, and neurocognitive diseases such as dementia (Laukkanen et al., 2018). Additionally, saunas help alleviate pain associated with inflammation and arthritis.

The body's response to sauna is akin to that of moderate to high-intensity exercise. There is an increase in heart rate, body temperature rises, sweating occurs, and hormones like noradrenaline and growth hormone are produced. This is particularly beneficial for women, who generally sweat less and start sweating later than men due to hormonal fluctuations during the menstrual cycle. Sauna treatments can improve heat tolerance and performance by resetting thermoregulation thresholds.

Sauna sessions also lead to the release of dopamine, a neurotransmitter associated with pleasure and reward, and reduce cortisol levels, which are associated with stress. However, regular users may find that they need longer or more intense sessions to achieve the same dopamine release over time.

It is recommended to have sauna sessions of 25 to 30 minutes at temperatures not exceeding 74 degrees Celsius. For women, a 9-day heat acclimation protocol has been found to be effective.

The Science Behind Cold Plunges:

Cold plunges or ice baths are often used for recovery after intense workouts. The cold causes vasoconstriction, which reduces inflammation and pain. Cold water immersion can be beneficial as it speeds up vasoconstriction after exertion, helping to increase blood pressure and circulation into the muscles.

Cold plunges have also been known to reduce inflammation, improve hormonal and metabolic health, increase fat-burning metabolism, and boost mood.