How much time do you spend in the gym?
Probably not much.
Well, at least in comparison to the amount of time we spend outside the gym, between sessions.
Exercise is a stimulus for change. This stimulus only works if we recover well enough.
Simply put for exercise to be effective, we need to prioritize recovery.
And when we speak of recovery, we generally think of foam rolling, stretching, massages, steams, saunas, and cold plunges.
While there are benefits to extreme heat and cold exposure – you’re probably wondering which one of the two is better for you or whether they’re right for you.
Let’s dive in.
What is a sauna?
Sauna, a Finnish word, is a room with wood benches and paneling where you sit and expose yourself to heat. Original saunas used wood fires to heat the air. Nowadays, traditional saunas use a conventional electric heater, and infrared saunas use infrared light.
Benefits:
- Improves heart and vascular function
- Improves glucose tolerance
- Reduces blood pressure
- Improves sleep if done in the evening
- Helps you unwind after a stressful day
Downsides:
- Can lead to dehydration and electrolyte loss
- Excessive exposure can lead to heat illness
Recommended Duration: 10-45 minutes
Caution:
- Get cleared by your doctor
- Start with a shorter duration and work your way up if need be
- Avoid drinking alcohol prior to exposure
- Avoid saunas if pregnant or have heart disease
- Consume water or electrolytes post-exposure
What is a cold plunge?
A cold plunge or an ice bath refers to immersing yourself in 10 to 15 degrees Celcius (or 50 to 60 degrees Fahrenheit) water. Humans have been known to engage in this practice since as early as 400 B.C.
Benefits:
- Improves energy and focus when done in the morning
- May activate brown and beige fat to increase metabolic rate
- May improve mood and lift depression
- May improve immunity
Downsides:
- May slow muscle gains if done post-workout
- Excessive exposure can lead to cardiac stress, hyperventilation, and hypothermia
Recommended Duration: 30 seconds to 20 minutes
Caution:
- Get cleared by your doctor
- Start with a shorter duration and work your way up if need be
- Don’t plunge alone, especially in open water
- Avoid saunas if pregnant or have heart disease
- Consume a hot beverage post immersion
Heat vs. cold immersion: Which is better?
Studies on heat immersion are more common than studies on cold immersion. So if you’re looking for a health boost, heat exposure might be the more reliable one between the two (for now). Yet, both have many potential benefits, as we explored above.
When deciding whether to immerse yourself in a hot or cold environment, it helps to weigh several factors:
#1 What are your health goals?
If you’re looking to decompress, sleep better, or possibly enhance heart health – heat exposure may be the way to go. However, if you’re looking at improving focus and energy, cold immersion may be more suitable.
#2 Where do you live?
For people who live in hot climates, heat exposure may sound dreadful. However, a cold plunge may seem refreshing.
#3 What are you willing to do?
Maybe you prefer heat exposure cause you can literally feel your muscles melt away. Or maybe, cold water nurtures the thrill seeker in you. What do you find worthwhile?
Importantly, this isn’t a binary decision. You can do both! Just do what feels good for you.