Came across this on the late Dr. Siffs Supertraining site:-
<Dear Dr Siff-- Recently I’ve been going through some of the ST posts with
regards to restoration. One that commonly shows up is contrast baths. Could
you explain a little more with regards to duration of baths?>
*** I have discussed this in previous letters, so do look in our archives.
Anyway, I will repeat a little of that same information here.
<<For example, do you start with heat first or with cold/ice?>>
*** This depends on the temperature of the hot bath. If it feels almost
unbearable for someone, it usually helps to begin with cool (not icy)
immersion, which tends to exacerbate the ability to adapt initially. This
also depends on whether or not one has just exercised and if general
temperature has been increased.
<<And how many times is this done? 4, 6, 8 times?>>
***Again, this depends on the individual and the training programme. A rough
guide that I use is 4 ‘rounds’ of alternating hot and cold, with 2-5 minutes
in the hot and 4-8 minutes in the cool swimming pool, depending on the
temperatures of the pool and jacuzzi. If you ever wise to do contrast
bathing before training, then do so a few hours before and do not spend a
total of more than 10 minutes. I prefer to reserve contrast bathing for about
20 minutes after training or on days when I am not training, though I also
ensure that we do not rely on exactly the same scheme of restoration all the
time. For example, last night after our Weightlifting session, I did some
sports massage and trigger point release on my athletes. On other days, we
will do light high repetition sets or ‘playing around’ exercises after the
session.
If you have about 1 metre (3ft) of snow outside, as we have in the blizzard
that we current are experiencing in Denver, then we also add about 30-60
seconds of lying, rolling or playing ‘snow angels’ in that white fluffy
stuff. For those who aren’t used to these extremes, I have them begin with
rubbing snow over the body while they are still in the jacuzzi.
< Is the goal of contrast bathing to increase circulation and flushing
toxins from the immune and musculoskeletal system?>
***In addition to the circulatory effects, I believe that contrast methods
elicit various metabolic effects and induce profound (general and local)
relaxation, with the higher temperatures facilitating neurological changes.
I have found that one has to be cautious about using immersion in very hot
water, because prolonged exposure or exposure to very high temperatures can
produce high levels of stress, general fatigue and a need for increased
sleep.
It is also preferable to have an outdoor jacuzzi and swimming pool because
research has shown that the steam and water vapour emanating from the surface
of a heated pool can carry bacteria and fungi which can reside in the lungs
and lead to respiratory problems. The use of high doses of chlorine as
disinfectant creates yet another problem, because it can also damage the
lungs and eyes. I take great pains to control chemical levels very carefully
and shock treat the water every time after heavier use. In addition, nobody
with any skin disorders or infections is ever allowed to use our facility.
Far too many people are unaware that one also perspires in water and that
regular consumption of water in necessary if you are using a hot tub or even
swimming in slightly warm water. Lightheadedness in the jacuzzi is a sure
sign that you have started to overdo the exposure, which is one reason why
one should always indulge in contrast bathing with somebody else present.
If anyone with high spinal cord injury (like my wife, Lisa) is using contrast
bathing, then it is essential to remember that they have severely impaired
thermoregulation, and that over-exposure to heat can kill them. They need to
drink ice cold fluids regularly and watch for any signs of faintness,
disorientation or hyperreflexia - and they should never use your facilities
unsupervised. Thermoregulation and ability to cope with elevated temperature
is not well developed in young children, so you need to be especially
vigilant if exposing them to contrast bathing. This is yet another reason
why our outdoor pool and jacuzzi have strong covers over them and why our
backyard is fully surrounded by a high wooden fence.