When it comes to recovery after a workout, two popular methods stand out: cold plunges and saunas. Each has its own set of benefits, and the best choice often depends on the type of exercise you’ve just completed. Let’s break down how each method can help you recover based on your workout routine.
Cold Plunge: Best After Intense Workouts
You’ve probably seen athletes and jumping into ice-cold water after a tough workout, and you might be wondering: is this just a trend, or is there something to it? Cold plunges have become quite popular for recovery, but what do they really do for your body? Let’s dive into the benefits and some potential downsides of cold plunges after workouts.
Ideal For:
- High-Intensity Interval Training (HIIT)
- Heavy Weightlifting
- Endurance Events (e.g., marathons)
Why Choose Cold Plunges?
1. Bye-Bye, Muscle Soreness!
One of the biggest perks of cold plunges is their ability to help reduce muscle soreness. After an intense workout, many people experience that familiar ache the next day. Cold water immersion can help ease that discomfort, making you feel better faster. A review of studies found that cold plunges can keep soreness at bay for up to four days after exercising!
2. Less Inflammation
When you work out hard, your muscles can get inflamed and swollen. Cold plunges can help with this by constricting blood vessels, which reduces blood flow to the muscles and helps minimize inflammation. This means you might bounce back from tough workouts more quickly.
3. Speedy Recovery
If you’re training frequently or have competitions lined up, cold plunges can be a game-changer. Research shows that they might improve your recovery speed, allowing you to perform better in your next session. Imagine feeling fresh and ready to go just 24 hours after a grueling workout!
4. Boosted Mental Clarity
It’s not just your muscles that benefit; cold water can also wake up your mind! The shock of cold water increases norepinephrine levels in your body, which can enhance focus and energy. So, if you need a mental boost, a quick dip might do the trick.
What are some Downsides to a Cold Plunge.
1. Muscle Growth Might Take a Hit
While cold plunges are great for recovery, they might not be the best for building muscle. Some studies suggest that regular cold exposure right after strength training could reduce muscle growth over time. If you’re aiming for big gains in muscle mass, it might be wise to skip the plunge immediately after lifting weights.
2. Timing is Key
The type of workout matters too! Cold plunges are generally more beneficial after endurance exercises (like running or cycling) than after strength training. If you lift weights, consider waiting a few hours before taking the plunge to allow your body to benefit from the natural inflammatory response that helps build muscle.
3. Everyone’s Different
Not everyone reacts the same way to cold plunges. Some people swear by them, while others feel they don’t make much difference. It’s all about finding what works best for you and your body.
Recommended Use:
After completing a high-intensity workout or heavy lifting session, consider a cold plunge lasting between 3 to 10 minutes. This timing allows your body to reap the benefits of reduced inflammation and quicker recovery.
Sauna: Best After Moderate to Low-Intensity Workouts
Ideal For:
- Light Cardio (e.g., jogging, cycling)
- Yoga or Pilates
- Recovery Days
Why Choose Saunas?
Saunas are excellent for promoting relaxation and enhancing blood flow, making them ideal after moderate workouts. The heat from the sauna causes vasodilation, which increases circulation and helps deliver oxygen and nutrients to tired muscles. This can aid in muscle repair and recovery while also providing a relaxing experience that can help relieve stress.
1. Increases Blood Flow
Saunas work by heating your body up, which leads to vasodilation (the widening of blood vessels). This increased blood flow helps deliver oxygen and nutrients to your muscles, promoting healing and recovery. If you’re looking for a way to relax while also benefiting your muscles, a sauna might be the way to go.
2. Enhances Relaxation
After a tough workout, sometimes all you want is to unwind. Saunas provide a cozy environment where you can relax and let go of stress. The heat can help soothe tight muscles and improve overall relaxation, making it a great option for post-exercise recovery.
3. Supports Cardiovascular Health
Regular sauna use has been linked to improved heart health and lower blood pressure. So not only are you helping your muscles recover, but you’re also giving your heart some love!
What are some Downsides to Getting in a Sauna after Your Workout?
1. Dehydration
Saunas can exacerbate dehydration, especially after sweating during a workout. The heat causes you to sweat more, which can lead to dizziness, headaches, and muscle cramps. Severe dehydration can result in heat exhaustion or heat stroke.
2. Increased Heart Stress
The heat in a sauna raises your heart rate, which can put extra stress on your cardiovascular system. This may be risky for individuals with pre-existing heart conditions, as the combination of intense exercise and sauna use can lead to serious health issues.
3. Heat-Related Illnesses
Extended exposure to high temperatures can lead to heat-related illnesses like heat exhaustion or heat stroke. Symptoms include confusion, rapid heartbeat, and even loss of consciousness. Always listen to your body and exit the sauna if you feel unwell.
4. Impaired Recovery
Using a sauna immediately after intense exercise may impair recovery by diverting blood flow away from sore muscles that need it for healing. This could slow down muscle recovery and increase fatigue.
Recommended Use:
After a lighter workout or on recovery days, spend about 10 to 20 minutes in the sauna. This will help soothe your muscles and promote overall relaxation without the intense shock of cold water.
Combining Both Methods for Optimal Recovery
For those who want to maximize their recovery strategy, consider using both methods in what’s known as contrast therapy. This involves alternating between cold plunges and sauna sessions. For example, you might spend one minute in a cold plunge followed by ten minutes in a sauna, repeating this cycle a few times. This approach can enhance blood flow while also taking advantage of the anti-inflammatory benefits of cold immersion.
Conclusion
Ultimately, whether you choose a cold plunge or a sauna depends on your workout intensity and personal preferences. Cold plunges are fantastic for reducing soreness and inflammation after intense workouts, while saunas excel at promoting relaxation and recovery after lighter sessions. By understanding the unique benefits of each method, you can tailor your post-workout routine to best support your recovery goals.
The MMFitness Recovery Cove
At MMFitness, we have both cold plunge and portable sauna facilities to aid your recovery after a hard day of working out. It is open to our members and non-members. You can book a session here.
