Hot & Cold Contrast Therapy
€25 - (1 hour)
€15 - (30 mins)
- Contrast between our cryotherapy ice bath, jacuzzi & infrared sauna.
- Includes free use of our stretching area.
What is it?
Cold water immersion (CWI) is a recovery process involving the immersion of the body into cold water post exercise.
Does it work?
Research supports the use of CWI for reducing the effects of subjective measures post exercise (I.e: DOMS - delayed onset muscle soreness)
Physiology:
- Research has shown that CWI has the ability to:
- Vasoconstriction (blood vessel constriction)
- Analgesic (pain relieving) effect of the cold water
- Reducing inflammatory pathways
- Improves metabolism
Application
Though research is varied, the following application is advised:
Temperature: Between 4-9 degrees Celsius is advised
Duration: Current research suggests optimal submersion to be between 8-12 minutes. This can vary depending on your recovery needs and times lapsed since exercise
Depth: deeper immersion could lead to greater improvement in recovery, but individuals should consider their training demands and experience with CWI.
Our Summary
Numerous studies have proven that CWI successfully maximises recovery and minimises fatigue amoung athletes of all levels. The four major strategies proven to a positive effect on fatigue and recovery are good sleep, proper nutrition, hydration and cold water immersion.