plunge pool and sauna

Expert Discussion Recovery and Regeneration
1

I have access to a sauna and plunge pool. The plunge pool temp is only that of tap water though. Therefore would it be best just to use the sauna?

2

Why not use both? Intersperse your sauna session with dips in the plunge pool - similar logic to contrast showers…

3

gf_200 is right. It has been proven that sudden exposure to cold, then hot water does help to heal the micortears that occur in the muscle fibres during training. Thus increasing recovery-at least that’s how I remember reading it. Any other ideas anyone???

4

Sorry, I should have made it clear. I was intending to use both as i contrast bathing but the plunge pool does not seem cool enough. Will this temperature really cause vasoconstriction deep in the muscles?

5

i know theres numerous thread on the old board on this but lets go over so protocols real quick…
when i go into the cold wirlpool i like it 50-55 degrees fariegnheit and i go for 10 mins.

6

Originally posted by QUIKAZHELL
i know theres numerous thread on the old board on this but lets go over so protocols real quick…
when i go into the cold wirlpool i like it 50-55 degrees fariegnheit and i go for 10 mins.

That sounds kind of long to me. I thought that with contrast showers, you were working with 30s - 1min for the cold portion and around 3 - 5 min for the hot portion. Are contrast baths that different?

xlr8

7

xlr8,
sorry misunderstanding… i was talking about just doing the cold wirlpool alone.
for contrast i like cold 50-55 degrees for 1 mins hot for 3 min. im not sure what temp i use for hot though. i do it times 3 starting and ending in the cold.

8

Contrast baths don’t usually involve the head in either the hot or cold cycle, so it may take more time to effect the temperature changes.

9

So what is the highest temp that the cold pool should be to achieve the desired effects deep in the muscle?

10

Originally posted by QUIKAZHELL
xlr8,
sorry misunderstanding… i was talking about just doing the cold wirlpool alone.
for contrast i like cold 50-55 degrees for 1 mins hot for 3 min. im not sure what temp i use for hot though. i do it times 3 starting and ending in the cold.

OK, I get it Quik. When I get the chance, I also like to soak for up to 10 min after a game. I find it really helps with the bruises, etc…

For the hot part of a contrast shower, I will do as hot as I can bear.

xlr8