Cold Plunge
Recovery & Performance
Reduces muscle soreness & inflammation – Cold constricts blood vessels, decreasing swelling and flushing out metabolic waste after intense training.
Decreases delayed onset muscle soreness (DOMS) – Makes the “next-day soreness” less severe.
Circulation & Metabolic Effects
Boosts circulation – Cold immersion causes vasoconstriction, and the warming afterward creates a strong “pump” effect for blood flow.
May improve metabolic rate – Shivering and thermogenesis can increase calorie burn.
Supports cardiovascular conditioning – Regular cold exposure trains blood vessels to respond more efficiently.
Mental & Hormonal Benefits
Increases dopamine & norepinephrine – Elevates mood, focus, and alertness.
Improves stress resilience – Exposure to controlled discomfort can strengthen mental toughness.
Potential reduction in anxiety & depression symptoms – Linked to changes in brain chemistry and stress hormone regulation.
Immune & Health Support
Potential immune boost – Some studies show an increase in white blood cell count with regular use.
May improve sleep quality – By lowering core temperature and calming the nervous system post-immersion.
Possible reduction in chronic pain – Especially for inflammatory or joint-related issues.
Typical Protocol
Temperature: 50–59°F (10–15°C) for general wellness; colder for advanced users.
Duration: 2–5 minutes (start shorter and build tolerance).
Frequency: 2–4 times/week is common; athletes may use daily post-training.
Inferred Sauna
Recovery & Pain Relief
Relieves muscle and joint pain – Deep heat penetrates tissue, improving flexibility and reducing stiffness.
Speeds post-workout recovery – Increases blood flow, helping clear metabolic waste and deliver nutrients to muscles.
May ease chronic pain – Shown to help with arthritis, fibromyalgia, and certain injury-related discomforts.
Circulation & Cardiovascular Health
Boosts circulation – Heat dilates blood vessels, improving oxygen delivery.
Mild cardiovascular workout – Heart rate can rise to similar levels as light cardio, improving conditioning.
Supports blood pressure regulation – Can promote vascular elasticity over time.
Detoxification & Skin Health
Promotes sweating – Encourages elimination of some heavy metals and toxins through sweat.
Improves skin tone & clarity – Heat increases circulation to the skin, aiding cell renewal and collagen production.
Mental & Hormonal Benefits
Reduces stress – Activates the parasympathetic nervous system for relaxation.
Boosts mood – Heat exposure may increase endorphins, dopamine, and serotonin.
Improves sleep quality – Evening sessions can lower stress hormones and help the body wind down.
Immune Support & General Wellness
May support immune function – Heat stress can stimulate production of immune cells.
Mimics mild fever response – Can activate heat shock proteins, which help protect and repair cells.
Typical Protocol
Temperature: 110–140°F (43–60°C) for infrared (lower than traditional saunas).
Duration: 15–30 minutes per session.
Frequency: 3–5x per week for general wellness; daily for some users.
Normatec Pressure Sleeves
Recovery & Performance
Speeds muscle recovery – Sequential compression helps move metabolic waste (like lactic acid) out of muscles faster.
Reduces muscle soreness (DOMS) – Improves comfort after intense workouts or competitions.
Decreases swelling & inflammation – Helps limit fluid buildup after training or injury.
Circulation & Lymphatic Drainage
Boosts blood flow – Alternating compression and release mimics the natural “muscle pump,” improving oxygen and nutrient delivery.
Enhances lymphatic drainage – Aids in removing waste products and excess fluid from tissues.
Supports vascular health – Can help maintain healthy vein and capillary function.
Injury Recovery & Prevention
Supports rehab – Useful for recovery from strains, sprains, or surgeries by reducing swelling and stiffness.
May lower injury risk – Keeps muscles looser and better perfused between training sessions.
Comfort & Convenience
Passive recovery – Allows you to sit and recover without extra effort.
Customizable settings – Adjustable pressure and cycle time for different needs (light recovery vs deep flush).
Portable & time-efficient – Sessions are usually 20–30 minutes, making them easy to fit in daily.
Typical Protocol
Pressure range: 30–110 mmHg (adjusted for comfort and purpose).
Session length: 20–30 minutes.
Frequency: After workouts, competitions, or 3–5x per week for general wellness.
Percussion Therapy
Muscle Recovery & Performance
Relieves muscle tension & tightness – Rapid percussive pulses help loosen muscle fibers and break up adhesions.
Reduces soreness (DOMS) – Improves circulation and decreases post-exercise stiffness.
Improves flexibility & range of motion – Prepares muscles for movement and reduces restrictions.
Circulation & Healing
Increases blood flow – Enhances oxygen and nutrient delivery to tissues.
Supports lymphatic drainage – Helps flush out waste products from muscles.
Promotes faster healing – May speed recovery from minor strains and overuse injuries.
Pain Relief & Comfort
Decreases muscle pain – Stimulates sensory nerves, reducing the brain’s perception of pain.
Helps manage chronic muscle discomfort – Useful for conditions like muscle knots, trigger points, and mild spasms.
Warm-Up & Performance Prep
Activates muscles before training – Increases muscle temperature and readiness.
Enhances mind-muscle connection – Can “wake up” muscles before lifts or athletic activity.
Typical Protocol
Pre-workout: 30–60 seconds per muscle group to activate.
Post-workout: 1–2 minutes per muscle group to aid recovery.
General use: Low–medium speed for recovery, high speed for short bursts of activation.