Post-Workout Recovery: Sauna and Cold Plunge in Evidence-Based Perspective
Recovering from a workout is just as important as the exercise itself. Whether you’re hitting the gym, going for a long run, or simply staying active, your muscles need time and support to bounce back. At Banya No.1 – Hoxton, we offer authentic banya and sauna experiences – complete with cold plunge, deep tissue massage and traditional elements such as Parenie Ritual to help you recover in a natural, restorative way.
Sauna After Workout: Supporting Muscle Recovery
Many athletes and wellness enthusiasts turn to saunas after their training sessions – and for good reason. A warm sauna helps your body relax, encourages better blood flow, and eases muscle tension. It’s not just about the physical benefits either. Spending a few quiet moments in the heat can also calm the mind and promote better sleep.
Regular sauna sessions may support muscle recovery by improving circulation and reducing soreness. Over time, it can become an important part of a balanced recovery routine.
Key Benefits of Sauna and Cold Plunge for Recovery
- Supports faster muscle recovery by enhancing blood flow
- Reduces delayed onset muscle soreness (DOMS)
- Helps regulate inflammation
- Promotes mental relaxation and sleep quality
- Activates endorphins and elevates post-exercise mood
- Mimics traditional and holistic wellness practices through contrast exposure
Cold Plunge and Contrast Bath Therapy for Post Workout Recovery
Cold-water immersion – or taking a plunge into icy water – might feel intense at first, but it brings a refreshing and energising element to recovery. The sudden cold can reduce inflammation, calm overworked muscles, and leave you with a noticeable lift in mood.
When paired with sauna sessions, this method becomes what’s known as contrast therapy. Switching between hot and cold helps stimulate circulation and may support a more balanced recovery.
The idea behind contrast therapy is simple: warm up in the sauna, cool down in the plunge pool, and repeat. This age-old method is still used today to help people feel refreshed, rejuvenated, and ready for whatever’s next.
Hot and Cold Therapy at Banya No.1
At Banya No.1, we honour this rich tradition with our full banya ritual. What truly sets us apart is Parenie Treatment – a deeply invigorating thermal massage using bundles of oak or birch leaves (venik). Performed by experienced practitioners, this treatment stimulates circulation, opens pores, and relieves deep muscle tension like no other sauna experience.
For the ultimate results, pair your Parenie Ritual with a deep tissue massage. We offer tailored packages that combine sauna, Parenie, plunge pool, and professional massage into one seamless experience. These bundles deliver exceptional value and are designed to elevate both your recovery and relaxation to the next level.
Best Practice Recommendations
- Hot: 10–15 minutes of sauna after exercise helps ease the body into recovery.
- Cold: 1–2 minutes of cold plunge can help reduce muscle soreness and improve alertness.
- Rest: Relax and don’t forget to drink water to stay well hydrated.
- Repeat: Start slowly, and adjust to what feels right for you.
Booking Options at Banya No.1 – Hoxton
At Banya No.1, we offer short 90-minute sessions that are ideal for post workout recovery. They provide just the right balance of heat, cold, and rest to reset your body without taking up your entire day.
For those looking to make recovery a regular ritual, our membership is just £20 per week. It includes one weekday session (Monday to Friday), allowing you to unwind and recharge at your convenience.
Cautions and Contraindications
While these therapies are generally safe, they may not be suitable for everyone. It’s best to speak with a healthcare provider if you have concerns, especially if you’re managing heart conditions, low blood pressure, or are pregnant.
References
- Far-infrared sauna improves neuromuscular recovery after strength training – Biology of Sport (2023) – https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/
- Sauna use improves body composition and performance in female athletes – Frontiers in Sports and Active Living (2025)
- Limited benefits of cold plunges post-workout in women – Science News (2023)
- Cold-water immersion may impair muscle growth post-resistance training – European Journal of Sport Science (2022)
