Sauna
2 articles
RecoveryJuly 25, 2026 · 8 MIN
Contrast Therapy for Athletes: Ice Bath vs Heat vs Alternating Both
Ice baths and saunas each have strong evidence individually — but contrast therapy (alternating cold and heat) produces unique circulatory effects that neither approach achieves alone. Here's what the research says and how to structure a protocol.
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RecoveryJuly 12, 2026 · 7 MIN
Sauna Use for Endurance Athletes: Plasma Volume, VO2max, and the Post-Exercise Protocol
Post-exercise sauna bathing 4 days per week for 3 weeks increases plasma volume by 7%, run endurance by 32%, and VO2max by 3–4% in trained athletes. Here's the evidence and the exact protocol.
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