The new publication is intended to act as a valuable resource for those in the early stages of developing a sauna/cold plunge regimen. These therapies have rapidly increased in popularity over the past decade, and yet, as Sauna Plunge emphasizes, they can be highly challenging for those unprepared for the extreme sensations involved.
Read more at https://saunaplunge.org/cold-plunge-and-sauna/
The guide covers the practice more commonly known as “thermal cycling”, or, in some cases, “contrast therapy”—a process which sees practitioners subjecting the body to extreme heat and cold in quick succession. Scientific research on the topic shows that such practices can cause the brain to release endorphins and norepinephrine while also boosting blood flow and metabolism.
As Sauna Plunge cautions in their recent publication, however, those new to thermal cycling often make mistakes which could reduce or even reverse these benefits. To remedy this, they have included an integrated “thermal cycling protocol builder” in the article, offering a tangible resource to those interested in this therapeutic modality.
They explain that the optimal protocol for a beginner will include only one round of each temperature therapy followed by a prolonged period of rest. Deviation from this plan can subject the body to significant stress, boosting cortisol levels and causing overall elevated levels of stress.
A common concern among those just starting out with thermal cycling therapy is the unpleasant sensation caused by the cold plunge. For these individuals, the guide recommends a reduced cold plunge duration; placing the cold plunge after the sauna session may also offer a more tolerable experience.
The guide authors recommend developing a conservative regimen—one which, for example, halves the cold plunge duration and increases time in the sauna—in order to introduce the body to the process more gradually. This reduced regimen should be repeated 2-4 times a week for maximum effect, at which point a tighter balance can be gradually established.
The guide joins a wide range of other publications currently available for free on the Sauna Plunge blog; other features include product reviews, benefit guides, and alternative thermal therapies for those who cannot access a sauna or cold plunge.
More information can be found at https://saunaplunge.org/
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