Should I do heat or cold exposure the same day as strength or cardio training?

Generally, use heat after training; if your goal is strength or muscle growth, avoid cold-water immersion for at least four hours after lifting—and consider doing it on a different day. Cold may be useful after cardio when recovery is the priority, but it is not necessary for training adaptations. 1 2

• Cold exposure after resistance training: Ice baths or cold-water immersion soon after hypertrophy training can blunt muscle growth. For strength or hypertrophy goals, keep immersion at least four hours away; if maximizing gains is the priority, schedule it on a rest day. A brief cold shower is considered less likely to interfere. 3 4
• Post-workout sauna: Sauna after resistance or cardio training may extend the training stimulus and support blood-volume improvements; hydrate, and keep the session to no more than 30 minutes. 5 6
• Weekly heat exposure: Doing several sauna sessions on one day about once a week was described as producing large growth-hormone increases; frequent sauna use was discussed separately for cardiovascular and general-health benefits. 7