Sauna or Ice Bath After Workout:

The Ultimate Showdown

Taking an ice bath or sauna post-workout is one of the most popular muscle recovery practices today and for all the right reasons. While some swear by the cold feel of a plunge, others prefer swearing it out in a steaming hot sauna.

If you're new to these fitness practices, you may wonder which recovery method is more suitable for you. 

In this article, we'll help you decide which option is best for your health needs by exploring the contrasting worlds of saunas and ice baths and delving into the science behind each practice. 

What Is a Sauna?

A sauna is a small room or space designed to experience dry or wet heat sessions, typically for relaxation, detoxification, and health benefits.

With origins in Finland, traditional saunas use heated rocks to raise the temperature, while modern saunas may use infrared heaters to generate heat. 

Types of Saunas

Traditional saunas, also known as Finnish saunas, have been around for longer and are typically heated with wood, gas, or electricity. They use rocks or a stove to heat the air, which in turn warms the sauna room. 

Traditional saunas can reach 150 to 195 degrees Fahrenheit. They operate at high temperatures with low humidity, usually around 10–20%. 

You can pour water over the heated rocks to create steam, known as löyly, which increases the humidity and enhances the sauna experience. 

Infrared saunas use infrared heaters to emit infrared light, which is absorbed directly by the body. They operate at lower temperatures, usually between 120 to 150 degrees Fahrenheit. 

The heat penetrates the body more deeply, which some people believe offers therapeutic benefits such as pain relief, improved circulation, and detoxification. 

Benefits of Using Saunas

Studies show that athletes typically experience exercise-induced muscle damage (EIMD), especially those with rigorous training routines. This can lead to chronic pain, a tightening sensation in the muscles and ligaments, and decreased muscle strength. 

In most cases, this can even progress to rhabdomyolysis, a condition where damaged muscle tissue breaks down and releases proteins into the bloodstream, potentially leading to kidney and liver damage (via the Centers for Disease Control and Prevention).

Saunas use passive heat therapy to gently warm your body without requiring intense physical activity. The resulting heat can help dilate your blood vessels, enhancing circulation and delivering vital nutrients and oxygen to your fatigued muscles. 

Studies indicate that far-infrared saunas' benefits for runners, like the Maxxus Bellevue, also include elimination of lactic acid buildup and metabolic waste. This can help promote faster muscle recovery.

Sauna workouts have been found to boost the production of heat shock proteins, which play an important role in muscle growth and repair. These proteins facilitate the transportation of amino acids to damaged muscle sites, aiding in the repair of muscle fibers. 

Additionally, the Journal of Applied Physiology explains that the combination of heat and exercise can stimulate the release of growth hormones, contributing to increased lean muscle mass and improved overall strength in athletes. 

Regular sauna sessions can also positively impact your immune system. When your body is exposed to a sauna's heat, it produces more white blood cells and activates an immune response. This enhanced immune function helps fight off illnesses and combat viruses.

For gym-goers, this means being less susceptible to common colds and other ailments, allowing them to maintain a consistent training schedule. 

What Is an Ice Bath? 

Ice baths, aka cold-water plunging, involve deliberate immersion in near-icy waters for a brief period. The recommended temperature range is 50 to 59 degrees Fahrenheit. 

You can do it in various ways: filling a bathtub with water and ice, using an ice barrel, creating a DIY cold plunge at home, using a cold plunge like the Aquavoss Model 1, or even diving into an iced-over pond or lake.

Ice baths are often used as a contrast therapy alongside hot treatments like saunas to stimulate circulation and promote overall well-being.

Benefits of Ice Baths

Mayo Clinic explains that cold water immersion helps constrict your blood vessels, which can reduce inflammation and swelling in muscles that may occur after intense exercise. This makes them a favored routine for athletes and fitness enthusiasts. 

Besides offering many helpful physical health benefits, cold water immersion can benefit your mental health. According to the Washington Post, your brain releases endorphins, adrenaline, and other neurotransmitters as you immerse yourself in cold water. This chemical rush helps elevate mood, reduce stress, and bring about euphoria and well-being.

Regular exposure to cold water can stimulate your body to boost its metabolic rate, which can help Improve your immune system. Studies suggest that cold plunges can also enhance the immune response by stimulating the production of disease-fighting white blood cells.

How to Use Sauna for Muscle Recovery 

When using a sauna for muscle recovery, consider the following tips:

• Drink plenty of water before and after sauna sessions to prevent dehydration, especially since you'll be sweating. If you're using the sauna after a workout, wait until your body has cooled down a bit to prevent overheating.

• Start with shorter sessions, around 10 to 15 minutes, and gradually increase as you become accustomed to the heat. Allow yourself breaks outside the sauna to cool down and hydrate between sessions.

• While in the sauna, you can do an ab workout and gentle stretching exercises to promote muscle relaxation and flexibility. After your sauna session, take a cool shower to lower your body temperature and promote circulation. You can also try doing hot sauna yoga for better health.

• If you feel dizzy, lightheaded, or uncomfortable, immediately exit the sauna and cool down. Aim for two to three sauna sessions per week to reap the benefits without overdoing it.

How to Use an Ice Bath Post-Workouts 

Here's how to use ice baths effectively for muscle recovery:

• Take an ice bath within a few hours after your workout when inflammation and muscle soreness are likely to be at their peak.

• Fill a bathtub or large container with cold water. Add enough ice to decrease the temperature to around 50 to 59 degrees Fahrenheit. Adjust the amount of ice based on your tolerance level. Alternatively, you can use a cold plunge like the Aquavoss Model 2.

• The optimal duration for an ice bath is typically between 10 and 20 minutes. If you're new to ice baths, start with shorter durations and gradually increase the time as you become accustomed to the cold.

• Completely submerge your body, focusing on the muscles you worked during your workout. Move around gently to ensure all areas receive exposure to the cold water. Wear a swim cap, gloves, and socks to minimize discomfort from the cold water.

• Once you are done, carefully exit the ice bath and allow your body to warm up gradually. Avoid hot showers immediately after, as this can constrict blood vessels and negate some of the benefits of the ice bath.

• Drink plenty of water and consume a balanced post-workout meal or snack to support muscle recovery and replenish glycogen stores.

FAQs

Here, we answer a few frequently asked questions about using a sauna or ice bath after a workout.

What burns more fat: sauna or ice bath?

Both saunas and ice baths can potentially aid in fat loss, but through different mechanisms. Saunas can increase heart rate and metabolic rate, leading to calorie expenditure. 

On the other hand, ice baths may indirectly contribute to fat loss by reducing inflammation and promoting recovery, allowing for more effective workouts over time.

Do ice baths decrease gains?

While ice baths can decrease inflammation and muscle soreness, some research suggests that excessive use of ice baths immediately after strength training may interfere with muscle adaptation and gains. Therefore, it's essential to strike a balance and not rely solely on ice baths for recovery. 

What is the best ice bath routine?

While the best ice bath routine depends on individual preferences, experts recommend incorporating ice baths two to three times per week, preferably after intense workouts or competitions. 

Start with shorter durations (around 10 minutes) and gradually increase the time as you become more accustomed to the cold. Complementing ice baths with other recovery strategies, such as proper nutrition, hydration, rest, and mobility work, can enhance recovery and performance.

Sauna or Ice Bath After Workout: Which Is the Better Option?

Regarding the sauna or ice bath after workout debate, the ultimate decision comes down to your personal preferences, health needs, and lifestyle.

While both have significant benefits, you should have a sauna session post-workout if your goal is to enhance blood circulation, stimulate muscle repair, or improve your overall endurance performance. 

Conversely, an ice bath can be a better option if your goal is to decrease muscle pain and inflammation and speed up your healing process.

If you've been looking for cold plunges or saunas for sale, consider browsing the collection at GRIM PARENT LIMITED. For more information, feel free to contact us, and our friendly staff will be happy to answer any questions you may have.

And remember, no matter which side you choose, the real winner is your well-being!