Hot & Cold
Alternate between heat and cold to supercharge your recovery. Used by elite athletes and ancient cultures alike.
Important Safety Notes
Always start with heat and end with cold for recovery benefits. Never practice if you have cardiovascular conditions without medical approval. Stay hydrated throughout your session.
3-5x
Faster recovery
50%
Less muscle soreness
2-4
Optimal rounds
Standard Protocol
3 minutes hot, 1 minute cold. Repeat 3-4 times. The gold standard for recovery and adaptation.
How Contrast Therapy Works
Heat
Dilates blood vessels, relaxes muscles
Cold
Constricts vessels, reduces inflammation
Repeat
Creates a pumping effect in circulation
Adapt
Body becomes more resilient over time
Contrast Protocols
Beginner Contrast
Gentle introduction to contrast therapy
Standard Protocol
Classic contrast therapy ratio
Athletic Recovery
Optimized for muscle recovery
Finnish Sauna
Traditional Finnish löyly experience
Why Contrast Therapy?
Accelerated Recovery
Reduces muscle soreness and speeds healing after exercise
Reduced Inflammation
Alternating temperatures help flush inflammatory markers
Improved Circulation
Creates a pumping effect that enhances blood flow
Enhanced Immunity
Regular practice strengthens immune response
Mental Resilience
Trains your nervous system to handle stress
Better Sleep
Post-session relaxation improves sleep quality
Tips for Best Results
- 1Always start with heat to warm up your body and relax muscles
- 2End with cold for recovery benefits, or heat for relaxation
- 3Stay hydrated - drink water before, during, and after
- 4Wait at least 1-2 hours after eating before your session