Contrast Therapy
Alternating between hot and cold water immersion for recovery.
Updated
Contrast therapy involves alternating between hot (38-40°C) and cold (10-15°C) water immersion, typically 3-4 cycles of 3-4 minutes each. The alternating temperatures may promote blood flow and reduce inflammation. Evidence for effectiveness is mixed, but many athletes report subjective benefits.
Examples
- 3-4 minutes hot, 1 minute cold
- Repeat 3-4 cycles
- End on cold
Related Terms
Stretching and mobility exercises
Put this into practice with exercises from the library.
Common questions
What is Contrast Therapy?
Alternating between hot and cold water immersion for recovery. Contrast therapy involves alternating between hot (38-40°C) and cold (10-15°C) water immersion, typically 3-4 cycles of 3-4 minutes each.
What exercises train the Contrast Therapy?
Good options include Shoulder Raise, Shoulder Stretch, Side-Lying Floor Stretch, Side Leg Raises, Side Lying Groin Stretch. Each links to a step-by-step guide with demonstration images.
What are examples of Contrast Therapy?
3-4 minutes hot, 1 minute cold; Repeat 3-4 cycles; End on cold.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus