Contrast Therapy (Hot-Cold Alternating)

What is Contrast Therapy (Hot-Cold Alternating)?

Alternate between sauna (15-20 min at 170-190F) and cold plunge (2-5 min at 38-50F) for 2-3 rounds to create a vascular pump effect — vasodilation from heat followed by vasoconstriction from cold — that flushes metabolic waste, reduces cortisol, and boosts dopamine and norepinephrine.

Is there evidence for it?

How do you do Contrast Therapy (Hot-Cold Alternating)?

1. 1.Start with heat: sauna for 15-20 minutes at 170-190F or hot tub at 100-104F
2. 2.Transition to cold: immerse in cold water (38-50F) for 2-5 minutes
3. 3.Repeat for 2-3 total rounds, always starting with heat
4. 4.ALWAYS end on cold to maximize metabolic benefit (body must heat itself back up, burning calories)
5. 5.Avoid contrast therapy immediately after strength training — cold can blunt hypertrophy signaling

How long does it take?

40-60 minutes per session, 2-3x weekly.

Is it hard to start?

medium.

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