Sauna vs Cold Plunge
When it comes to post-workout recovery, there are several options available, but two methods that have been gaining attention for the last number of years are dry sauna therapy and cold plunge therapy. Both of these methods have been utilized for thousands of years. Each of these treatments has its own unique benefits, and understanding the differences between them can help individuals choose the right one for their specific needs.
Dry sauna therapy involves sitting in a heated room, typically around 170 to 200 degrees Fahrenheit, for a set amount of time, usually between 15-20 minutes. This exposure to extreme heat triggers the body’s natural response to produce heat shock proteins, which can help to protect and repair the cells in the body, aiding in recovery from intense physical activity. On the other hand, cold plunge therapy involves submerging the body in an ice-cold bath or pool, typically around 50 to 55 degrees Fahrenheit, for a brief period of time that can range from 30 seconds to 5 minutes. This exposure to extreme cold triggers the body’s production of cold shock proteins, which can help to reduce inflammation and increase circulation, also aiding in the recovery process.
Both types of therapy have been shown to have benefits in terms of post-workout recovery, but it’s important to understand when to use each one for maximum effect. Dry sauna therapy is often better to use after a workout, as the heat can help to relax muscles and reduce muscle soreness. The production of heat shock proteins can also help to boost muscle growth and recovery. Cold plunge therapy, on the other hand, can be particularly efficacious on rest days when the muscles are sore but I do not recommend using this technique directly after training. Cold shock proteins can help to reduce inflammation and prevent muscle damage, aiding in overall recovery. Especially after resistance training, it can be beneficial to allow the inflammatory process to take its natural path. At a molecular level, anabolic signals during inflammation are activated by hormones such as insulin, IGF-1, human growth hormone, and various androgens,1 which tell the muscle to start using myosatellite cells (stem cells) in order to regenerate. The process is also referred to as myogenesis. Cold plunge directly after training may impair these processes.
Contrast therapy, which involves alternating between hot and cold treatments, can also be beneficial for maximum recovery. This method can help to increase blood flow and speed up the removal of metabolic waste products from the muscles by the enhanced vasodilation and vasoconstriction action produced. By combining the benefits of both heat and cold therapy, contrast therapy can be an effective way to reduce muscle soreness and aid in the recovery process.
In terms of the production of heat shock and cold shock proteins, it’s important to understand the differences between the two. Heat shock proteins are produced in response to heat stress, and they help to protect and repair the cells in the body. This can be particularly beneficial for athletes who are pushing their bodies to the limit in intense training sessions. Cold shock proteins, on the other hand, are produced in response to cold stress, and they help to reduce inflammation and increase circulation, aiding in the recovery process. By understanding the different effects of these proteins, individuals can tailor their post-workout recovery routine to their specific needs.
To summarize - Both dry sauna therapy and cold plunge therapy have their own unique benefits in terms of post-workout recovery. Understanding the differences between the two, as well as the production of heat shock vs. cold shock proteins, can help individuals choose the right treatment for their specific needs. I recommend dry sauna therapy post workout as it can help to relax muscles, increase blood flow, aid in the release of beneficial hormones and neurochemicals and reduce muscle soreness. Cold plunge therapy can be particularly efficacious on rest days when the muscles are sore but not directly after training. By incorporating contrast therapy and understanding the benefits of both heat and cold stress, individuals can optimize their recovery and improve their overall performance.
- I recommend to everyone to discuss with their healthcare provider before trying these techniques in order to avoid injury if any concerns are present.
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