Sauna and cold plunge therapy are more than just wellness trends – they’re powerful tools that can elevate recovery and performance for athletes. This powerful combination of heat and cold can help reduce inflammation, relieve sore muscles, and improve circulation, making it a fantastic addition to any CrossFitter’s routine. It’s a simple yet effective way to support your body after intense workouts.
You might be asking yourself, “Why would anyone want to do that?” and wondering why the sauna and cold plunge combination is getting so much attention. Don’t worry, we’re here to guide you through it all.
This blog covers the benefits and everything you need to know to see why this recovery method is gaining so much traction – and be sure to read to the end to find out how CrossFit AIO is making this type of recovery accessible to members!
The Benefits of Sauna and Cold Plunge for CrossFitters
CrossFit pushes you to your limits, and proper recovery is crucial for staying strong and avoiding burnout. The combination of sauna and cold plunge creates a balance that not only aids in recovery but also boosts overall health.
These age-old practices – dating back over 2,000 years – are now supported by modern science, proving they’re more than just a post-WOD luxury.
🔥 The Benefits of Sauna Use
Spending regular time in a sauna does wonders for your body and mind
Here’s why you should incorporate it into your routine:
🔥 Strengthens the Immune System: A healthy sweat can make you less prone to illnesses.
🔥 Boosts Heart Health: The heat makes your heart pump faster, similar to light cardio, which can help improve your endurance and overall fitness.
🔥 Improves Mood: Saunas trigger feel-good endorphins, leaving you relaxed and happy.
🔥 Enhances Sleep Quality: The deep relaxation you get from a sauna session helps you wind down and sleep better at night. Better sleep means better recovery for your next workout.
🔥 Decreases Inflammation and Pain: The heat causes your blood vessels to open up, which gets more oxygen and nutrients to your sore muscles.
🔥 Supports Muscle Growth: Saunas can promote muscle recovery and growth by boosting protein synthesis, giving your training an extra edge.
🔥 Improves Skin Health: Sauna sessions make you sweat, which helps clear your pores and leaves your skin looking fresh and glowing.
🔥 Improves Stress Management: Spending time in the sauna helps calm your mind and reduce stress hormones, leaving you feeling more relaxed and focused. It’s a mental and physical reset all in one.
❄️ The Benefits of Cold Plunging
❄️ Don’t let the chill intimidate you! Cold plunging a few times a week is an incredible recovery tool with benefits like:
❄️ Strengthens Your Immune System: Cold water exposure kick-starts your body’s natural defenses, helping you stay healthier and bounce back quicker.
❄️ Increases Metabolism: Cold plunges rev up your calorie burn, supporting your weight loss or maintenance goals.
❄️ Reduces Inflammation: You can ease post-WOD soreness and swelling with the anti-inflammatory effects of cold water.
❄️ Supports Mental Health: Regular cold plunges can improve mood, reduce stress, and lower the risk of conditions like depression.
❄️ Improves Cardiovascular Functioning: Cold exposure trains your blood vessels to adapt, enhancing circulation and overall cardiovascular fitness.
❄️ Speeds Up Recovery: Cold plunges help flush out toxins and aid muscle repair, so you’re ready to hit your next workout faster.
❄️ Boosts Energy and Hormones: Cold exposure can elevate testosterone levels, giving you a natural energy boost and supporting hormonal balance.
❄️ Helps Manage Blood Sugar: Cold plunging can stabilize blood sugar levels and promote a healthier metabolism.
The Power of a Sauna and Cold Plunge Together
When combined, sauna and cold plunge offer an unparalleled recovery routine for CrossFitters looking to optimize performance and reduce soreness. This “contrast therapy” – alternating between hot and cold – works wonders for muscle recovery, circulation, and overall well-being.
The sauna promotes muscle relaxation and detoxification, increasing blood flow and opening up the pores. After spending time in the sauna, your muscles are warm and pliable, making them more receptive to the benefits of the cold plunge. The sudden shift to cold therapy helps to constrict blood vessels, flushing out toxins and inflammation from the muscles. This dramatic temperature change stimulates a powerful recovery response, improving muscle repair, reducing soreness, and helping to prevent injury.
CrossFitters who incorporate both sauna and cold plunge into their routine may find they experience reduced muscle tightness, increased flexibility, and faster recovery between workouts, allowing them to train harder and more frequently without overtraining or injury. The combination also promotes mental clarity and resilience, aiding in the recovery of both the body and mind after intense CrossFit sessions.
The Sauna-Cold Plunge Routine
To maximize the benefits of the sauna and cold plunge routine, it’s essential to follow a consistent schedule that balances both practices.
Here’s a simple breakdown to help you integrate this powerful recovery duo into your week:
❄️ Cold Plunge: Research suggests that spending 11 minutes per week in a cold plunge is ideal for reaping its benefits. This can be broken into shorter sessions of 2–3 minutes each, spread across the week. The key is to expose your body to the cold long enough to trigger its positive effects. Start at a comfortable duration and gradually build up your tolerance over time.
🔥 Sauna: When it comes to the sauna, aim for sessions of up to 20 minutes at a time, at least three times per week. For best results, allow yourself time to cool down between rounds if you’re doing multiple sessions in one visit.
Combining the two creates a dynamic recovery cycle that alternates between heat and cold, giving your body a full reset. The cold plunge primes your system with alertness and reduces swelling, while the sauna enhances relaxation and supports repair. Together, this routine not only accelerates recovery but also optimizes your overall performance and well-being.
What to Wear
When using the sauna and cold plunge, it’s important to keep both comfort and hygiene in mind.
For the sauna, lightweight, moisture-wicking clothing is best. Many CrossFitters prefer to go in with minimal clothing or even barefoot for maximum comfort. In the cold plunge, most people opt for swimwear, but it’s essential to dress appropriately for the temperature of the water (e.g., a swimsuit or shorts for comfort and mobility). Be sure to bring a towel for when you exit either the sauna or the plunge.
Sauna/Cold Plunge Etiquette
When using both the sauna and cold plunge, following proper etiquette ensures a positive and hygienic experience for everyone involved.
✅ Arrive Prepared: Come well-hydrated to ensure your body is ready for the heat and cold exposure. If you’re feeling unwell, it’s best to reschedule for another time.
✅ Shower First: Always rinse off thoroughly before entering the sauna or cold plunge. This keeps the facilities clean and ensures a hygienic experience for everyone
✅ Use a Towel in the Sauna: Always sit on a towel in the sauna to maintain cleanliness and prevent direct contact with the benches.
✅ Move Mindfully: Take your time transitioning between the sauna and cold plunge. Moving slowly not only maintains a peaceful environment but also helps prevent dizziness.
✅ Keep It Tech-Free: Leave your phone and other distractions in your locker to fully embrace the experience and respect the shared space.
✅ Listen to Your Body: Pay attention to how you feel throughout the session. If something feels off, take a break, hydrate, or stop altogether – it’s important to prioritize your well-being.
By following these guidelines, you’ll create an environment that’s both effective for your recovery and considerate of those around you.
Discover The Recovery Den at CrossFit AIO
At CrossFit AIO, we’re always looking for ways to help you recover better and perform stronger. That’s why we’re thrilled to introduce The Recovery Den!
Located upstairs, this dedicated space features a state-of-the-art sauna and cold plunge. For a fee, members can now elevate their recovery routine with this powerful combination of hot and cold exposure.
That’s right! We’re bringing these proven recovery techniques right to AIO with The Recovery Den. This space was designed to help you tackle post-WOD soreness, sharpen your mental clarity, and take time to recharge, so you can feel your best both in and out of the gym.
Take the Plunge!
Want to experience it for yourself? Stop by the front desk to get details on accessing the sauna and cold plunge at The Recovery Den. It’s an impactful addition to your CrossFit experience and will take your recovery to the next level!
Don’t just push your limits in the gym – make recovery a priority too. Incorporating the benefits of a sauna and cold plunge into your weekly routine will boost performance, improve health, and leave you feeling unstoppable.
Call us today to find out more!
