PRIVATE RECOVERY

BOOK NOW: INFRARED SAUNA + COLD PLUNGE

Recover in complete privacy at Training Day Gym – no strangers, no distractions. Now you can.

Available to book in Burwood, Clayton, and Scoresby.

Our brand-new Private Recovery Room is here at Training Day Gym. It’s got everything you need: a

full-spectrum infrared sauna, an ice-cold plunge tub, and zero awkward small talk. You don’t share this

space with anyone else - it’s 100% private.

Enjoy the powerful benefits of an infrared sauna and cold plunge, available now.

Here’s what you get:

• 50 minutes access to the Infrared Sauna + Cold Plunge

• Massage gun included

• Towels available for purchase (or BYO)

• Located in Burwood, Clayton, and Scoresby

• Open to both members and casual users during staffed hours only

• Bring a mate for an additional $10 (but why would you?)

Bookings essential via front desk or online.

CONTRAST THERAPTY

The heat helps you loosen up, sweat it out, and boost blood flow. The cold brings inflammation down,

resets your system, and gives you that post-plunge high everyone talks about (yep, it’s real).

Together, they form the ultimate contrast therapy, perfect for anyone pushing hard in the gym or just

needing a mental reset. You don’t need to be an athlete, just someone who trains hard, works hard, or

wants to feel better in their body.

This is real wellness, without the fluff. It triggers a natural endorphin release that leaves you feeling

lighter, clearer, and just... better.

Full private access. Towels available. Calm, quiet, and completely yours.

This isn’t your average gym amenity, it’s wellness done right.

Available now at our Burwood, Clayton, and Scoresby locations.

The Best Time To Ice Bath For Maximum Benefits (2024 Data)

by Sam Barnett 07 Jun 2024

Maximising cold therapy benefits means nailing the best time to ice bath. Whether to accelerate post-workout recovery or invigorate your morning routine, pinpointing the right moment enhances effectiveness. Let’s uncover when to take that icy plunge for optimal results, tailored to your needs.

Key Takeaways

• Optimal timing for ice baths is critical and should be tailored to individual recovery goals, workout intensities, and circadian rhythms to maximise benefits like muscle recovery, reduced inflammation, and improved energy or relaxation.

• Gradually building cold tolerance through regular practice is essential for safety and effectiveness—starting with cold showers, increasing time and temperature slowly, and balancing cold exposure with warm recovery.

• Before taking an ice bath, consider health precautions, environmental adaptations, and safety measures to ensure the practice is both safe and beneficial, consulting with healthcare professionals if necessary.

The Science of Cold Therapy Timing

Delving into the chilling depths of cold therapy, science offers insights into the ideal tempo of our icy rendezvous. Within a day of activity, the therapeutic embrace of an ice bath is most potent, promising a symphony of physiological benefits. Some of the benefits of cold therapy include:

• Enhancing insulin sensitivity

• Reducing adipose tissue

• Decreasing inflammation

• Improving muscle recovery

• Boosting mood and mental clarity

The controlled cold temperatures have more to offer than meets the eye.

Let’s explore the rhythmic timing that brings out the best in cold therapy.

Morning Sessions for Alertness and Energy

Imagine greeting the day not just with a cup of coffee but with a surge of natural energy from a morning ice bath. Such a practice can not only sharpen mental alertness but also aid in metabolic health. The dip in cold water early in the day can send your dopamine levels soaring, setting a positive tone for the day ahead. Be sure to check your ice bath's water has been filled up to the appropriate level before taking the plunge in the cold water.

Moreover, it supports cardiovascular health and fat mobilisation, making it an invigorating start to any day.

Post-Training Ice Baths for Athletic Performance

For the athlete seeking to optimise performance, post-training ice baths are a cornerstone of recovery. The cold not only reduces swelling but jumpstarts the body’s healing by flushing out metabolic waste like lactic acid. Observing how your body reacts to these icy sessions is crucial, as improved muscle soreness and reduced inflammation are telling signs of recuperation. But beware, balance is key; overdoing it post-resistance training may impede muscle growth.

Evening Plunges for Relaxation and Sleep Quality

As night falls, an ice bath can be the prelude to tranquillity and improved sleep. The evening cold plunge paves the way for a restful slumber, ironing out the creases of insomnia. However, timing is everything; to avoid disrupting the body’s natural cooldown before bed, it’s best to schedule your cold plunges a bit earlier in the evening.

Sweat without the effort: Benefits of using an infrared sauna post-workout

By Sunlighten on 8 October 2018 (sunlighten.com.au)

It’s a fact: during a workout, we sweat.

Breaking a sweat is often something we aim for when we engage in exercise; it’s an indication that we’re putting in the hard yards to achieve our fitness goals.

But what if you could sweat… without the workout?

Of course, that’s not to say we shouldn’t workout for a sweat (we definitely should!). Sweating during a workout and sweating after a workout may produce similar results, however the two should work together in tandem to foster optimum health and wellbeing.

An infrared sauna is highly beneficial post-workout because the sweat your body generates from a sauna session facilitates the body’s detoxification process by penetrating the body at the cellular level, while the infrared heat aids with muscle recovery and helps alleviate muscular pain after exercise.

 
Your post-workout state doesn’t have to be painful

Sunlighten mPulse infrared saunas have the ability to produce 3 levels of infrared waves using Solocarbon 3-in-1 infrared technology. These include near, mid and far infrared waves - each of which benefits the body in different ways.

We all know how sore our bodies can be after an intense workout… and it often takes days to recover. For post-workout recovery, near infrared waves are ideal for cellular growth, muscle recovery and strengthening your immune system. An infrared sauna is also said to help boost recovery of injuries commonly associated with athletic injuries such as sprains, strains and muscle spasms.

Get that post-workout cleanse

Although the process of exercising already detoxifies the body, we still absorb pollutants from our environment, some outdoor environments such as roadside footpaths promote exposure to air pollutants, like CO2 emissions from motor vehicles, which can counter the health benefits of exercise, such as lung capacity.

This is where infrared sauna therapy can become an important feature of your workout routine. Using a sauna post-workout allows you to relax and meditate with the added benefits of a detoxifying cleanse. Far infrared waves heat the body directly and raise your core body temperature, resulting in a sweat that flushes out harmful toxins that may have been accumulated in the environment during exercise.

Lose weight, even after you workout!

It’s no secret that most of us exercise to lose or maintain our weight.

Whilst moving your body is the most effective way to burn kilojoules, relaxing your body in a sauna also helps speed up metabolism by increasing your heart rate and cardiac output. So you can basically “workout” without actually physically doing so!

Although your workout routine shouldn’t comprise solely of sitting in a sauna - after all, exercise is important for properly maintaining cardiac, respiratory, brain and bone health - the metabolic effects of a workout are enhanced during a sauna session, which aids weight loss.

For people who are physically unable to exercise (such as those with osteoarthritis, cardiovascular or respiratory problems) or for people with an inconsistent workout schedule due to a variety of factors, infrared sauna therapy sessions can be invaluable to maintaining a high quality of life.