Everything You Need to Know About Cold Plunges and Infrared Saunas with Dave, COO of EverybodyFights

Everything You Need to Know About Cold Plunges and Infrared Saunas with Dave, COO of EverybodyFights

I’ve been getting a lot of questions from our members about the cold plunges and infrared saunas: How long should you spend in them? When’s the best time to use them? How often? And is there a right way to use both together? These are great questions because both of these tools can give you major benefits—but using them the right way is key.

Here’s a quick guide to make sure you’re getting the most out of your cold plunges and infrared saunas.

Cold Plunge 101

First things first—when you’re ready to plunge, try rinsing off post-workout with a warm shower and then slowly turning the water to cold, breathing through it as you go. This “pre-cooling” helps ease you in and makes the transition to the plunge a bit smoother. Plus, it’ll help keep our cold plunge up and running smoothly with fewer shutdowns.

Q: When to Use the Cold Plunge?

A: Endurance or conditioning workout? Go for the plunge post-workout to cool down and recover. Strength workout? Plunge before the workout or the next day to maximize muscle recovery.

Q: How Long?

A: Aim for 3–5 minutes per plunge. Start small and work your way up as you get used to it.

Q: How Often?

A: Daily is ideal if you can. Consistency makes a difference.

Q: Why Is It Hard to Breathe?

A: That’s the cold shock response—totally natural. It’ll get easier as your body adapts.

Q: How Should You Breathe?

A: Focus on slow, steady breathing through your nose. Try to exhale longer than you inhale and set a rhythm. Practicing this will help your body adjust. The Wim Hof Method is another solid technique if you’re looking for more guidance.

Infrared Sauna Basics

Our infrared sauna is another amazing tool that delivers big benefits: detoxification, pain relief, boosted circulation, immune support, and a great sweat.

Q: When to Use the Sauna?

A: Both before and after workouts can be effective. Studies suggest avoiding food and drink for 1–2 hours before for the best results.

Q: How Long?

A: 5–30 minutes per session is ideal, depending on what feels right for you.

Q: How Often?

A: Aim for 40–60 minutes a week. Personally, I go for 15 minutes, 3–4 times a week to hit my goals.

Q: Using the Cold Plunge and Sauna Together

A: Can you use the cold plunge and sauna in tandem? Absolutely—when you have the time, it’s a powerful combo. Here’s my recommended sequence:

1. Warm-to-cold rinse for 2–4 minutes; practice your breathing.
2. Cold plunge with a goal in mind (anywhere from 1–5 minutes).
3. Dry off and enter the sauna for 10–30 minutes.
4. Finish with another warm-to-cold rinse for 2–4 minutes.

Thanks for taking the time to read, and remember, these amenities are here for all of us to use and respect. Following these tips (and any posted guidelines) will help keep everything running smoothly for everyone in the EverybodyFights family.

See you in the gym!

 

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