Saunas and ice baths have become a big part of a lot of people's training routines. Plenty of people simply enjoy them. A sauna is a good way to warm up and switch off, and a cold plunge is a quick reset that leaves you feeling awake. Put the two together and you've got contrast therapy. Here's how to get started without overdoing it.
Check first
Heat and cold both put your body under a bit of stress. If you have a heart condition, high or low blood pressure, are pregnant, take regular medication or have any other health condition, talk to your doctor before you try either. Don't use a sauna or ice bath after drinking alcohol, and skip it if you're feeling unwell.
Using the sauna
Start with short sessions of 5 to 10 minutes and build up from there. Sit on a lower bench if it feels too hot, since heat rises. Have a drink of water before and after.
- Take off jewellery and sit on a towel.
- Breathe normally and relax.
- Get out straight away if you feel dizzy, sick or light headed.
- Cool down gradually afterwards with a shower or some fresh air.
Using the ice bath
The first few seconds are the hardest. Your breathing will want to speed up, so focus on slow, steady breaths out. That's really the whole skill.
- Get in slowly rather than jumping in.
- Start with a minute or two. You can build towards 2 to 3 minutes over the weeks.
- Keep your head and face out of the water.
- Get out if you start shivering hard, feel numb or feel unwell.
- Warm up gently afterwards with a towel, warm clothes or the spa.
You don't need to stay in longer to get more out of it. Short and regular is a better habit than long and miserable.
A simple contrast session
Once you're comfortable with both on their own, you can put them together.
- Warm. 10 minutes or so in the sauna.
- Cold. A minute or two in the ice bath, breathing slowly.
- Rest. A short breather before you go again.
- Repeat. 2 to 3 rounds is plenty.
Finish cold if you want to feel fresh, or warm if you want to wind down before bed.
When to fit it in
There's no single right time. Some people like it straight after training, others save it for rest days as a way to relax. Two or three sessions a week is a good routine to aim for. Go with what fits your week and what you enjoy, because that's what you'll keep doing.
What to bring
Keep it simple. Swimwear, a towel or two, a water bottle and a pair of jandals is all you need. A warm top for afterwards is handy too, especially in winter.
Listen to your body
Everyone handles heat and cold differently, and it changes day to day depending on sleep, food and how hard you've trained. There are no prizes for staying in the longest. If something doesn't feel right, get out.
