Heat and cold exposure same day protocol
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When incorporating heat and cold exposure on the same day, recommends doing so as part of a recovery protocol. This involves alternating between heat (e.g., sauna) and cold (e.g., ice baths or cold showers) to provide cardiovascular benefits and enhance recovery. The approach includes three to five rounds of 20 minutes of sauna followed by about 5 minutes of cold exposure, typically done once a week. This method can lead to significant increases in growth hormone, beneficial for metabolism and recovery. By concentrating these sessions on one day, you can achieve substantial hormonal benefits without the need for daily exposure, which might be less feasible for some due to accessibility issues 1.
Additionally, advises caution regarding cold exposure timing, especially after resistance training, as it may inhibit some strength and hypertrophy gains if done too soon after workouts. It's suggested to avoid cold immersion for about eight hours post-training, although cold showers have been noted as less impactful in this regard 2. This protocol helps optimize the physiological advantages of both heat and cold exposure while supporting overall recovery and metabolic processes.
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