The Recovery Room Infrared Sauna

HOT & COLD WATER THERAPY

The Recovery Room’s Cold & Hot Water recovery protocols are based on years of pioneering research and work with elite athletes from the Australian Institute of Sport. Our luxury cold and hot plunge pools can be used separately or together to aid muscle recovery and relieve fatigue.

If you want to get the most out of each training session, then it’s important to give your body the opportunity to recover - so why not do it like an elite athlete! The Recovery Room’s luxury cold and hot plunge pools can be used separately or in an alternating manner to aid muscle recovery and relieve fatigue.

No more bags of ice, The Recovery Room’s state-of-the-art cooling system can maintain each pool at the exact temperature required to optimise recovery.

 
 
 

What are the Benefits?

The Recovery Room Fitness

Fitness

Faster recovery from muscle damage and fatigue

Greater blood flow & repair

Reduced pain, soreness & swelling

Improved delivery of oxygen and nutrients to the muscle 

Reduced muscle stiffness & spasms

The Recovery Room Health

Health

Reduced inflammation

Boost immune function

Improved circulation

Help manage lymphoedema, arthritis and chronic pain

Improved mood

Better sleep

The Recovery Room Injury

Injury

Reduce inflammation and aid regeneration & repair

Reduce pain from chronic conditions

Reduce muscle stiffness

 
 

How does it work?

Using our Cold & Hot Water Therapy gives you a double dose of benefits. Not only do you get the benefits of the temperature of the water (see below), but when you get into a pool, the hydrostatic pressure of the water compresses the muscles, which has the following benefits: 

Improves blood flow to muscles, which;

  •   Shuttles metabolic by-products of exercise away

  •   Brings in inflammatory molecules and protein to help with repair

  •   Delivers glycogen, which has been depleted during exercise

  •   Reduces nerve activity, which decreases pain & soreness and therefore improves muscle function

  •   Reduces swelling caused by exercise

How does it work 1

Cold Water Therapy

Getting into cold water has both pain-reducing and anti-inflammatory benefits:

Pain Reducing
Unsurprisingly, immersing yourself in cold water reduces body temperature (core, skin & muscle) which, depending on the protocol used, can continue to drop (slowly, with no harmful effects) for 30 min afterwards. This has the following benefits, including an overall reduction in muscle pain:

  • Reduces nerve activity, which decreases pain & soreness and therefore improves muscle function

  • Reduces swelling & inflammation caused by exercise

Anti-inflammatory
When immersing yourself in cold water, your body wants to protect its vital organs, so moves blood to the core by closing blood vessels in the hands and feet, through a process known as vasoconstriction. This has the following benefits:

Improves blood flow to the muscles, which reduces swelling & inflammation caused by exercise, decreases pain & soreness and improves muscle function.

How does it work 2

Hot Water Therapy

When immersing yourself in hot water, the body wants to lose heat, so moves blood to the skin by opening blood vessels in the hands and feet through a process known as vasodilation. This has the following benefits:

Improves blood flow to muscles, which;

  • Shuttles metabolic by-products of exercise away

  • Brings in inflammatory molecules and protein to help with repair

  • Delivers glycogen, which has been depleted during exercise

Contrast Water Therapy
When you alternate between immersion in cold and hot water, your body alternates between closing and opening blood vessels, which stimulates blood flow and has the following benefits:

Improves blood flow to muscles, which;

  • Shuttles metabolic by-products of exercise away

  • Brings in inflammatory molecules and protein to help with repair

  • Delivers glycogen, which has been depleted during exercise

  • Reduces swelling & inflammation caused by exercise, which decreases pain & soreness and therefore, improves muscle function

  • Stimulates the central nervous system, which reduces fatigue

 
 
The Recovery Room Hot and Cold Therapy
The Recovery Room Hot and Cold Therapy

How do I use it?

Recovery shouldn’t be a one-size-fits-all approach. Instead, you should vary the ‘intensity’ of the protocol you use (through duration of cold exposure and immersion depth) based on your goals and/or how you’re feeling.

Recover from damage / feeling sore
Goal: Patch yourself up so you’re ready for the next training session or competition (e.g. after a hard competition on Saturday so you’re ready for Monday’s training session) 
Intensity: High 
Protocol: 
a. 10 min or 2 x 5 min Cold OR
b. 2 min Hot: 2-3 min Cold: x 4 OR
c. 1-2 min Hot: 1-2 min Cold x 3-5
Immersion Depth: Full Body

Recover to perform or from fatigue
Goal: Freshen yourself up for an upcoming competition (e.g. feeling tired at the end of the week and need to freshen up for a competition on Saturday)
Intensity: Moderate
Protocol: 
a. 2 min Hot: 2 min Cold x 3 OR
b. 1 min Hot: 1 min Cold x 7 OR
c. 5 min Hot: 5 min Cold x 2-3
Immersion Depth: Full OR Lower Body