May 23, 2025

 by Charge Fitness Team

Why Contrast Therapy Works—and Why We’re All In

Hot & Cold Immersion. You’ve seen the buzz... but this isn’t some trendy wellness flex. It’s real. And it’s part of how we train, recover, and stay sharp.

We use Fire & Ice Therapy because it works— period.
Whether you’re chasing better performance, faster recovery, deeper sleep, or just trying to feel good in your own skin, combining cold and heat is one of the most effective ways to level up your body and mind.

Let’s break it down.

Old School Roots, Modern Science

Contrast therapy isn’t some new trend—it’s been part of human history for thousands of years. The Romans built elaborate bathhouses with heated rooms followed by cold plunges. Nordic cultures would sit in blazing hot saunas, then jump into frozen lakes. Japanese and Korean bathhouse traditions still alternate between hot and cold pools to this day.

They didn’t have the science, but they had the instinct—the ancient wisdom. Now the research backs it: combining heat and cold isn’t just a ritual. It’s a powerful tool for recovery, performance, and total wellness.

Heat therapy has been used for centuries to relieve pain, increase circulation, and promote relaxation. It works by raising your core temperature, helping your body loosen up, release tension, and recover faster.

Not all saunas are created equal.
This isn’t just about sitting in a hot box sweating (we can do that in our cars in Texas summer). This is infrared rays—near, mid, and far—that work from the inside out.

Each wavelength plays a role:

• Near infrared supports skin rejuvenation, wound healing, and immune function.

• Mid infrared helps improve circulation and muscle recovery.

• Far infrared penetrates deeply to promote detoxification and reduce inflammation.

Our Sunlighten Infrared Sauna delivers all three for full-spectrum benefits you can feel.

Here’s what it helps with:

• Detoxification: Infrared heat increases circulation and sweat, flushing out toxins.

• Muscle Recovery: It boosts blood flow to tight or sore muscles so nutrients get where they need to go.

• Pain Relief: Studies show infrared therapy can reduce joint and muscle pain.

• Mental Clarity: Our sauna also features chromotherapy, using color light to support your mood and mindset. Yep—light wavelengths can impact your brain chemistry.

One study in Clinical Rheumatology found that patients with chronic pain experienced significant relief and improved mobility after just a few infrared sauna sessions.

Cold therapy has been used for centuries to reduce pain, build resilience, and speed up recovery. It works by dropping your body temperature quickly, triggering a cascade of physical and mental benefits that go way beyond just “feeling refreshed.”

But being cold and cold therapy are not the same thing.
If you’re going to be uncomfortable, our Cold Plunge—and effectively pairing it with our Sauna—can ensure you get the most out of it.

Our Cold Plunge is kept at 41°F—the sweet spot for reducing inflammation, boosting your mood, and sharpening your focus. It’s also circulating and constantly filtered, so it stays clean, clear, and cold every time you use it.

Here’s what it helps with:

• Inflammation & Soreness: Cold immersion helps decrease muscle and joint inflammation post-workout.

• Mood & Energy: It spikes dopamine and norepinephrine—your “feel-good” and “focus” chemicals.

• Immune Function: Regular cold exposure has been linked to better immune response.

• Stress Adaptation: It trains your nervous system to handle physical and mental stress more effectively.

Research published in PLOS One showed cold-water immersion post-training significantly reduced muscle soreness and improved perceived recovery.

This is where the magic happens. Moving between heat and cold is like training your recovery system the way you train your muscles: smart, progressive, and with purpose.

• Vascular Flush: The heat expands blood vessels; the cold constricts them. This “pump effect” helps move blood, nutrients, and waste efficiently through the body.

• Accelerated Recovery: You’ll feel less sore and more mobile—even after a brutal leg day.

• Resilience & Mental Toughness: Getting comfortable with discomfort? That’s growth. That’s Charge energy.

Think of it as a reset button—one that improves physical performance, recovery, sleep, mood, and stress management. It’s not just for pro athletes. It’s for anyone trying to show up better in life.

How to Do It Right

Recovery doesn’t need to be complicated—but it should be intentional.

At Charge, we recommend the following protocol for optimal benefits:
3 rounds of:
12–15 minutes in the infrared sauna
followed immediately by up to 3 minutes in the Cold Plunge

The sauna phase allows your body to fully heat up and relax. Transitioning straight into the cold plunge initiates a beneficial shock to your system—helping flush out inflammation, stimulate recovery hormones, and train your nervous system to adapt.

Don’t have time for a full session? Cut each round short or just do one.

In fact, consistent shorter sessions are often more effective than the occasional long one.

• As little as 15 minutes in the sauna can support muscle recovery, heart health, and circulation

• Just 30–45 seconds in the Cold Plunge can start delivering mental and physical benefits like reduced soreness, increased alertness, and improved stress tolerance

Regular practice—even in bite-sized sessions—adds up. The key is to stay consistent.

New? Nervous? We got you.

We get it- cold water sounds intense. Sauna might seem like a luxury. But here’s what it’s really like at Charge:

• We’ve created a recovery experience that’s clean, private, and built for real people.

• You’ll be guided through the process if it’s your first time, so you get the most out of it without overdoing it.

• Our Cold Plunge is at 41°F, just the right level to challenge your nervous system safely.

• The infrared sauna heats your core gently but deeply, while chromotherapy supports your mood and focus.

You don’t need to be hardcore to start—you just need to walk in.

Ready to Take the Plunge?

If you’re curious, now’s the time. Your body and mind will thank you.

DM us to book your first recovery session. 
Whether you’re a lifter, a runner, or just trying to feel better in your body, contrast therapy is one of the best-kept secrets to unlocking your next level.

Sources

1. Beever, R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors. Canadian Family Physician.

2. Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). Cold water immersion and recovery from strenuous exercise: a meta-analysis. British Journal of Sports Medicine.

3. Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? British Journal of Sports Medicine.

4. Huttunen, P., Kokko, L., & Ylijukuri, V. (2001). Winter swimming improves general well-being. International Journal of Circumpolar Health.

5. Inoue, S., et al. (1989). Autonomic nervous system responses to far-infrared therapy. Japanese Journal of Physical Fitness and Sports Medicine.

6. Mayo Clinic Health System – Cold Plunge. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts

7. UCLA Health – Sauna Benefits. https://www.uclahealth.org/news/article/benefits-sauna-bathing-heart-health