Sauna and Cold Plunge: How to Do Hot-and-Cold Contrast Therapy at the Gym

What is contrast therapy?

Contrast therapy means moving between heat and cold in rounds. At the gym that usually looks like 10–15 minutes in the sauna, then 30 seconds to 2 minutes in cold water, repeated two to four times. Most people use it to feel less stiff after training, to wind down, or because it feels good. It's simple, you don't need special gear, and at W Fitness both halves are included with your membership: the sauna and the resort's unheated lap pool. Below we cover how to do it, when it fits into your training, and when to skip it.

Why people use hot and cold together

Heat and cold do opposite things to your body, and many people find switching between them refreshing in a way neither gives on its own.

• Heat (the sauna) warms your muscles, relaxes you, and is a nice way to finish a session, especially on a cold Wānaka evening.
• Cold (the plunge) is an instant jolt. Afterwards you'll probably feel awake and clear-headed, and lots of people say their legs feel fresher. Research on contrast therapy is still developing, and it's not a magic recovery fix. Sleep, food and sensible training matter far more. But if it helps you feel good, recover a bit better and keep turning up, it's worth doing.

How to do a contrast therapy session

A simple beginner routine

1. Sauna, 10–15 minutes. Sit or lie down and breathe slowly. Get out earlier if you feel dizzy or uncomfortable. There's no prize for staying in.
2. Cold, 30 seconds to 1 minute. Get in slowly, keep your breathing calm, and focus on long exhales. The first few seconds are the hardest.
3. Rest, 1–2 minutes. Let your body settle before you head back into the heat.
4. Repeat 2–3 rounds. Once you're used to it, you can stay in the cold a little longer or add a fourth round. Build up slowly, and always stay in control.

Finish hot or finish cold?

Both work, so it depends what you want:

• Finish cold if you want to feel alert, like before work or after a morning session.
• Finish warm if you're winding down for the evening and want to sleep well.

When to do it (and when not to)

After cardio, sport or a big day outdoors

Contrast therapy works especially well after a long run, a ride, a day on the hill, or a big hike. Those are the days your legs feel heavy and a hot-cold reset feels great.

Right after heavy strength training, go easy on the cold

Some research suggests that regular cold-water immersion straight after strength training may blunt some of the muscle and strength gains you're training for. If building muscle is your main goal, try these:

• Use the sauna after lifting, and save the cold plunge for rest days or cardio days, or
• Leave a few hours between your lifting session and a cold plunge. If your goal is general fitness and feeling good, don't stress about it too much. Just be aware of the trade-off.

Skip it or check with your doctor first if…

• You have a heart condition, high or low blood pressure, or circulation problems
• You're pregnant
• You're unwell, dehydrated, or have been drinking alcohol
• You feel faint, dizzy or numb at any point. If so, get out and warm up gently. Drink water before and after, and never do cold water immersion alone if you're new to it.

Contrast therapy at W Fitness

You don't have to drive anywhere or book anything. At W Fitness:

• The sauna is included with every membership, a few steps from the gym floor.
• The unheated lap pool makes a natural cold plunge. Because it isn't heated, the temperature changes with the seasons: brisk in spring and autumn, properly cold in winter.
• The resort's hot tubs and pools are there too if you'd rather finish warm. Plenty of members already do it this way: train, sauna, a quick dip, repeat. Members can get in from 5am to 10pm, seven days a week, so it fits around early starts and late finishes.

Want help fitting recovery into your week?

If you're not sure how to balance training, sport and recovery, our personal trainers can build it into your programme. Personal training starts from $60 an hour, and every membership includes a complimentary PT consultation.

Ready to try it?

Memberships start from $39 per week and include the weights room, cardio floor, sauna and pool facilities. See membership options, or call in during reception hours (7am–10pm daily) for a look around first.