Intermediate Guide to Contrast Therapy: Level Up Your Recovery with These Protocols
If you’ve already tried contrast therapy and are ready to take your practice to the next level, welcome to our intermediate protocols! At RESET, we believe in meeting you wherever you are on your wellness journey. Whether you’re looking to deepen your recovery routine or push yourself further with longer cold plunges, this guide is designed just for you.
Below, we’ll walk you through two intermediate-level contrast therapy protocols—one that’s perfect for a 60-minute session and another for when you only have 30 minutes. Let’s get started!
Intermediate 60-Minute Contrast Therapy Protocol
This 60-minute protocol is perfect if you’re familiar with contrast therapy and want to extend your cold plunge time for greater recovery benefits. You’ll alternate between the infrared sauna and longer cold plunge sessions.
Step 1: Sauna (10-15 minutes)
Start with 10-15 minutes in the infrared sauna to warm up your body, loosen your muscles, and get your circulation going.
Step 2: Cold Plunge (1-2 minutes)
Next, immerse yourself in the cold plunge for 1-2 minutes. This longer cold exposure helps boost circulation and reduce inflammation at a deeper level.
Tip: Control your breathing as you acclimate to the cold water. Longer plunges take time to get used to, so ease in at your own pace.
Step 3: Sauna (10-15 minutes)
Return to the infrared sauna for another 10-15 minutes. This will help your body relax and recover from the cold plunge, as well as continue to promote detoxification.
Step 4: Cold Plunge (1-2 minutes)
Head back to the cold plunge for another 1-2 minutes. By now, your body should be adapting to the temperature shifts, allowing you to stay in the cold longer.
Step 5: Sauna (10-15 minutes)
Enjoy your final round in the infrared sauna for 10-15 minutes. This last session will help soothe your muscles and complete the recovery process.
Step 6: Cold Plunge (1-2 minutes)
Finish with a last cold plunge for 1-2 minutes. This extended exposure will give you a final energy boost and leave you feeling refreshed and revitalized.
Intermediate 30-Minute Contrast Therapy Protocol
Short on time? This 30-minute protocol gives you the same benefits of the intermediate level with shorter durations, perfect for those who need a quicker session but still want the effects of extended cold exposure.
Step 1: Sauna (10-12 minutes)
Start with a 10-12 minute session in the infrared sauna to heat your body and prepare for the cold plunge.
Step 2: Cold Plunge (1-2 minutes)
Next, immerse yourself in the cold plunge for 1-2 minutes. The longer cold exposure will help enhance your recovery and circulation.
Step 3: Sauna (10-12 minutes)
Return to the infrared sauna for another 10-12 minutes to warm up again and continue the detox process.
Step 4: Cold Plunge (1-2 minutes)
Wrap up your session with a final 1-2 minute dip in the cold plunge for a refreshing finish.
Feeling the Benefits of a Deeper Practice
As you progress in your contrast therapy journey, the benefits only grow. Longer cold plunge durations can significantly boost circulation, speed up muscle recovery, and improve your mental resilience. The alternating heat from the infrared sauna helps flush out toxins, reduce muscle tension, and leaves you feeling more relaxed and focused.
Next Steps: For Advanced Users
If you’re ready for even more of a challenge, click here to check out our Advanced Contrast Therapy Protocols. These are designed for those who are comfortable with extended cold plunge times and want to maximize the benefits of contrast therapy. Or if you are still dipping your toes into the Contrast Therapy practice, revisit our Beginner Contrast Therapy Protocols.
Experience the Benefits at RESET in Los Angeles
Whether you’re doing a 60-minute or 30-minute session, contrast therapy is a powerful tool to enhance your physical and mental well-being. At RESET in Los Angeles, we offer state-of-the-art facilities to help you get the most out of your contrast therapy experience.
Ready to step up your recovery game? Book your intermediate-level session at RESET today!
