Inside Our Contrast Therapy Room: What to Expect + How to Prep

 Recovery isn’t passive. It’s performance-driven.

Whether you’re lifting heavy, training hard, or just feeling sore from life, recovery is where progress begins. At Construct Fitness, our contrast therapy room offers a science-backed way to bounce back faster, reduce inflammation, and feel better from the inside out.

You’ve probably seen celebrities raving about cold plunges, but contrast therapy goes a step further. So what exactly is it, and how do you prepare for your first session?

Let’s dive right in.

What Is Contrast Therapy?

Contrast therapy involves alternating between heat and cold exposure in controlled cycles. The goal here? To create a “vascular pump” effect that boosts blood flow, flushes out metabolic waste, and supports tissue repair, ultimately.

At Construct Fitness, our protocol uses:

• Infrared sauna (heat phase): Penetrates deep into muscle tissue, promoting vasodilation, relaxation, and cellular recovery
• Cold immersion (cold phase): Triggers vasoconstriction, reduces inflammation, and eases soreness
• Alternating cycles: Stimulate the circulatory and lymphatic systems for faster healing

Unlike traditional contrast baths, which use hot and cold water, our method combines the benefits of infrared heat with cold immersion for a more targeted and comfortable experience.

Science-Backed Benefits

Contrast therapy isn’t just a wellness buzzword; it’s backed by decades of research across physical and mental domains. Here’s what the science says:

1. 1. Speeds Up Muscle Recovery
      Alternating heat and cold helps flush out metabolic waste like lactic acid, while delivering oxygen and nutrients to fatigued muscles. This reduces stiffness and improves performance (Morton 2007).
   2. Reduces Inflammation
      Athletes have shown to recover more effectively with contrast therapy than with ice baths alone, showing reduced swelling and faster return to training (Higgins et al. 2011).
   3. Minimises Delayed Onset Muscle Soreness (DOMS)
      Contrast baths can reduce DOMS, allowing athletes to maintain consistent training schedules without interruption (Sears 2025).
   4. Boosts Circulation
      The “vascular pump” effect from alternating vasodilation and vasoconstriction enhances blood flow and lymphatic drainage, supporting tissue repair (Morton 2007).
   5. Supports Immune Function
      Improved circulation and lymphatic activation help stimulate white blood cell activity, aiding immune resilience (Contrast Studios 2024).
   6. Improves Mood and Sleep
      Infrared heat boosts serotonin, while cold exposure increases dopamine, both are linked to improved mood, focus, and sleep quality (Contrast Studios 2024; Frank 2025).
   7. Reduces Stress and Anxiety
      Regular contrast therapy sessions can lower cortisol levels by up to 30%, shifting the body into a parasympathetic state and promoting emotional balance (Contrast Studios 2024).
   8. Enhances Cardiovascular Health
      Rapid temperature shifts improve vessel elasticity and blood pressure regulation, contributing to better heart health (Insight Trends World 2025).

Whether you’re training hard or just feeling worn down, contrast therapy helps your body reset, physically and mentally.

What to Expect Inside Our Private Contrast Therapy Room

At Construct Fitness, our contrast therapy room is designed for immersive recovery. Here’s what you’ll experience:

• 3-4 alternating cycles between infrared heat and cold immersion
• A calm, private space to regulate your breathing and nervous system
• Session duration of approximately 45 minutes to an hour
• Unguided format by default, allowing you to move intuitively through each phase

Need guidance or support during your session? Our PTs and friendly staff are always available to assist, adjust protocols, or walk you through the process.

How to Prep for Your First Session

Before You Arrive:

• Hydrate well! (circulation is key)
• Avoid heavy meals 1–2 hours prior
• Wear moisture-wicking, comfortable clothing

During Your Session:

• Breathe deeply during transitions
• Focus on relaxation and body awareness
• Communicate with your PT if anything feels off

After Your Session:

• Rehydrate and refuel with anti-inflammatory foods
• Pair with light movement or stretching
• Track how you feel (recovery is personal)

Why It Matters

Recovery isn’t just a cool-down. It’s a strategy. Contrast therapy helps you:

• Train harder with less downtime
• Reduce chronic soreness and fatigue
• Improve sleep, mood, and overall resilience

It’s not just about feeling better,  it’s about performing better.

Ready to Experience It?