Contrast therapy, also known as cold therapy and sauna therapy, is a widely recognised practice for enhancing both physical and mental well-being, reducing inflammation, and expediting recovery.
Combining these two therapies can amplify their positive effects on overall health. However, it is worth taking the time to work out the optimal duration and temperature for engaging in cold plunge and sauna therapy.
Duration of Cold Water Therapy
The recommended duration to immerse yourself in a cold plunge is subjective and depends on individual tolerance levels and specific goals. New people to the practice are advised to start with shorter durations, typically one to two minutes, gradually extending as their bodies adapt to the cold.
Some individuals may progress to longer sessions, such as three to five minutes, but it is crucial to prioritise listening to one's body and avoiding overexertion.
Are you looking to start cold water therapy but are unsure of which ice bath to choose? Check out our guide on how to choose the right cold plunge for you.
Ice Bathing Frequency
To allow adequate recovery between sessions, it is generally advised to engage in cold water therapy two to three times a week. This precaution becomes especially relevant when combining cold water therapy with other physical activities. Regular usage without consecutive-day sessions helps prevent overuse injuries and optimises the therapeutic benefits.
What Temperature For Cold Water Therapy
The temperature range for the water used in cold water therapy varies from 5-15°C, with lower temperatures providing a more intense experience. The preferred temperature depends on individual cold tolerance levels and specific goals. Some may opt for a lower temperature to maximise the intensity of benefits, while others may choose a higher temperature for a more manageable experience.
What Duration and Temperature for Sauna Therapy
Sauna therapy typically involves sessions lasting 15 to 30 minutes, though some individuals may choose longer durations based on personal preferences. Traditional Finnish saunas tend to operate between 65-95°C, while infrared saunas offer a lower temperature range of around 38-60°C.
Optimal temperature selection depends on individual preferences, health status, and the type of sauna used. Studies show it is safe to use saunas every day. Just be mindful to stay hydrated during your sessions.
Research has revealed that individuals who partake in contrast therapy over an extended period experience health benefits beyond what cold water therapy alone provides. Triggering the cold shock response right after a stint in a hot sauna appears to stimulate the production of proteins within vital organs, contributing to longer average lifespans.
While the exact mechanisms behind this phenomenon are still under scrutiny, the evidence supporting the efficacy of this therapy spans decades of research involving thousands of participants.
Cold and Sauna Therapy Overview
Combining cold plunges and sauna therapy creates a powerful synergy for improving physical and mental well-being.
The recommended duration and temperature for each therapy varies based on individual goals. A standard guideline suggests participating in cold water therapy two to three times a week for one to five minutes and sauna therapy at a similar frequency for 15 to 30 minutes.
It is strongly advisable to consult with a healthcare professional before commencing a contrast therapy programme to ensure appropriateness for individual health conditions.
Check out our cold water therapy product range here.