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Harnessing the Power of Contrast Therapy: A Guide to Sauna and Cold Plunge Protocols
How to Use Cold Plunge Sauna to Improve Your Health Justin Roethlingshoefer
Key Takeaways
Optimal sauna usage is 110-120 minutes of heat exposure weekly.
Infrared saunas operate at lower temperatures (130-140°F) and require longer sessions (40 minutes).
Traditional saunas can reach higher temperatures (200-220°F) and allow for humidity through water on rocks.
Cold plunges are a growing industry, but quality varies significantly between products.
Recommended cold plunge options include Sauna One, The Plunge, and Chili Dip.
A suggested protocol is 10 minutes in the sauna followed by 2 minutes in the cold plunge, repeated twice.
110
minutes of heat exposure recommended weekly
11
minutes of cold exposure recommended weekly
180
ideal sauna temperature in Fahrenheit
Sauna Types and Benefits
Traditional saunas provide higher heat and humidity.
Infrared saunas offer gentler heat but require longer exposure times.
Stacking modalities, like adding red light therapy, can enhance benefits.
Choosing Cold Plunge Products
Quality varies widely; research is essential.
Personal experience with poor customer service can lead to frustration.
Recommended products are Sauna One, The Plunge, and Chili Dip for varying budgets.
Optimal Usage Protocol
Aim for 110-120 minutes of sauna weekly.
Cold exposure should be around 11 minutes weekly.
A typical session could be 10 minutes in the sauna followed by 2 minutes in cold plunge.
Notable Quotes
"What you do matters and your health is always the glass ceiling to how you show up and how you lead."
"As hot as you can for as long as you can without it starting to hurt."
"Anything less than 60° will provide some benefit from cold exposure."