The Science Behind Sauna and Cold Plunge Therapy: Benefits for Athletes and Fitness Enthusiasts

Different cultures have used the sauna and cold plunge therapy to promote health and overall well-being. These practices have recently gained tremendous popularity in the sports and fitness realm among young fitness enthusiasts and athletes. So, what is the science behind contrast therapy? Let’s find out.

Understanding Contrast Therapy and How It Works

Saunas promote vasodilation, or the expansion of blood vessels, which enhances circulation and supports muscle relaxation. On the other hand, the cold plunge tub triggers vasoconstriction, or the narrowing of blood vessels, which reduces inflammation and swelling. Alternating between heat and cold therapy is also known as contrast therapy, which improves circulation while promoting fast recovery. So, what does contrast therapy do to your body?

·       Enhanced Lymphatic Flow

The lymphatic system's role is to transport immune cells and flush out waste products from the body. Contrast therapy workout recovery has been found to activate lymphatic drainage, improving the elimination of metabolic toxins and waste that accumulate in tissues and muscles during exercise. 

·       Reduces Fatigue and Accelerates Recovery

The rapid shifts between hot and cold temperatures help to optimize the delivery of oxygen and nutrients to muscles, accelerate waste removal, and reduce inflammation. This can significantly reduce the time needed for recovery, allowing athletes to return to training more quickly and effectively.

In a study by Kraemer et al. and published in the Journal of Applied Physiology in 2006, researchers revealed that athletes who engaged in contrast therapy after intense resistance training experienced reduced levels of muscle soreness. They also reported faster recovery than their counterparts who didn’t use contrast therapy. The researchers noted that shifting from heat to cold plunge recovery improved muscle oxygenation and supported the elimination of metabolic toxins like lactic acid.

Another study published in the European Journal of Applied Physiology in 2013 examined the impact of contrast therapy on muscle soreness and recovery after an endurance event. The study established that participants who engaged in contrast therapy experienced limited muscle soreness and reduced levels of inflammatory markers like R-reactive protein, a sign of systemic inflammation. These findings showed that contrast therapy could regulate post-exercise inflammation and enhance muscle recovery.

In 2014, Sellwood et al. published a study in The International Journal of Sports Physiology and Performance. The study compared the impact of contrast therapy with other recovery methods, such as active recovery and exposure to cold water, in athletes after intense workouts. The study established that contrast therapy reduced signs of muscle damage, like creatine kinase levels. This improved recovery levels and promoted muscle repair. 

Benefits of Contrast Therapy for Athletes

Contrast therapy maximizes the body’s ability to recover by reducing inflammation, improving circulation, and eliminating waste products more effectively than cold or heat therapy alone. If you’re an athlete, contrast therapy will help:

·       Reduce Muscle Soreness

Experts believe that alternating between saunas and cold therapy results in intermittent vasoconstriction and vasodilation. This promotes a vascular pumping effect, increasing oxygenation and blood flow in the tissues, accelerating healing post-workout, and eliminating muscle soreness.

·       Improved Mental Recovery

Contrast therapy stimulates the production of endorphins, which improve mood. It also activates the discharge of hormones like norepinephrine, which improves focus and attention and promotes mental clarity. 

·       Increases Flexibility

Increased flexibility is one of the sauna benefits for athletes. Exposure to sauna heat helps muscles relax, while cold plunging helps reduce stiffness and swelling. This can result in an improved range of motion and flexibility, which are crucial for preventing injuries and enhancing athletic performance. 

Physiological Benefits of Contrast Therapy

Alternating heat and cold therapy allow the body to experience rapid shifts in muscle tissue response, blood flow, and cellular function. These physiological processes benefit fitness enthusiasts and athletes, as seen below. 

·       Improved Circulation

One significant physiological benefit of contrast therapy workout recovery is improved circulation. The heating and cooling cycle activates blood vessel constriction and dilation, increasing blood flow to and from the muscles. 

Vasodilation

Blood vessels expand upon exposure to heat, increasing blood flow to organs, tissues, and muscles. Increased circulation is vital for the delivery of nutrients and oxygen. It also facilitates the elimination of carbon dioxide, ammonia, and lactic acid. This process is beneficial after intense exercise since it reduces delayed-onset muscle soreness and speeds up recovery. 

Vasoconstriction

Cold exposure causes the narrowing down of blood vessels, which limits blood flow to the outer layers of tissues and the extremities. Vasoconstriction shuts off, albeit temporarily, circulation to potentially inflamed or swollen areas, reducing inflammation and preventing fluid accumulation. Reduced blood flow limits inflammatory processes that occur post-intense physical activity. 

Alternating Vasoconstriction and Vasodilation

When athletes alternate vasoconstriction and vasodilation during contrast therapy, their circulatory system experiences a pumping effect. As they shift from heat to cold, their blood vessels constrict before dilating rapidly, promoting the delivery of fresh blood to the tissues and muscles. 

According to a study published in The Journal of Strength and Conditioning Research in 2017, researchers revealed that contrast baths increased circulatory volume and blood delivery to the muscles, especially after strenuous exercise. The study suggested that shifting from heat to cold therapy sped up the removal of toxins, enhancing the supply of nutrients and oxygen to the muscles.

In another study conducted by Halson and published in Sports Medicine in 2014, researchers highlighted the positive impact of contrast therapy on circulation. In conclusion, they noted that contrast therapy could stimulate intermittent blood flow and improve blood circulation. 

How Cold Therapy Impacts Immune Function and Well-being

Besides promoting physical recovery, contrast therapy can improve immune function and overall well-being. Cold exposure activates a stress response in the body, producing immune molecules and cells, helping the body respond to the stressors. When it comes to sauna benefits for athletes, heat exposure stimulates the immune system by increasing the discharge of heat shock proteins (HSPs). HSPs aid cell repair and help proteins maintain their proper shape after intense exercise. 

·       Immune Modulation

Contrast therapy can activate a more adaptive immune response. According to researchers, shifting from heat to cold therapy improves lymphatic drainage, resulting in faster removal of toxins from the organs and muscles and enhanced cell function. 

How Contrast Therapy Impacts Mental Well-Being

Contrast therapy has been found to improve mental well-being by:

·       Stimulating the Production of Endorphins and Enhancing Mood

Cold plunging and outdoor saunas stimulate the production of endorphins, which help the brain change its perception of pain, improve mood, and improve relaxation. Endorphins provide a calming effect, enhancing mental state and reducing stress. If you’re an athlete, this can alleviate feelings of fatigue or anxiety after strenuous exercises or competitions. 

·       Reducing Cortisol Levels

High cortisol levels, the stress hormone, can hinder mental performance and interfere with recovery and overall well-being. Contrast therapy has been found to reduce cortisol levels, supporting relaxation and a sense of well-being. Alternating heat and cold therapy activate the body’s homeostasis, resulting in a temporary cortisol surge. Regular contrast therapy trains the body to manage and control cortisol levels, enabling it to adapt to stress and recover more effectively. 

·       Enhanced Sleep Quality

Contrast therapy can improve sleep quality. The heat from saunas has been found to encourage deep relaxation and enhance sleep by triggering the discharge of melatonin, which regulates the sleep-wake cycle. Contrast therapy has also been linked to enhanced sleep efficiency, enabling fitness enthusiasts and athletes to enjoy more restorative sleep, essential for recovery and improved mental well-being. 

Finally

Contrast therapy offers more than physical recovery benefits for athletes and fitness enthusiasts. Researchers have established that alternating heat and cold therapy can improve circulation, activate the production of immune molecules and cells, and enable the body to fight infections, promoting recovery. Try contrast therapy to accelerate muscle recovery after an intense workout.