Full Service 24/7 Gym
and Wellness Center​
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24/7 Wellness Services
Infrared Sauna
Cold Plunge
7 Light Therapy/Massage Chair
Normatec Compression
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Below you will learn why, when and how to use each service to gain the maximum benefits.
What order is recommended on using these services?
1. Infrared Sauna: Start with the sauna to raise your body temperature, loosen muscles, and promote detoxification.
2. Cold Plunge: After the sauna, use the cold plunge to reduce inflammation, tighten muscles, and improve circulation.
3. Light Therapy with Massage Chair: Finish with this to relax your muscles, reduce soreness, and promote recovery.
The combination of light therapy and massage can aid healing after the temperature contrasts.
Should I use these servcies before or after my workout?
1. Infrared Sauna: After workout: Best used post-workout to aid muscle relaxation, detoxification, and recovery. The heat promotes blood flow and can help with muscle soreness. On a different day: Can also be used on rest days to enhance recovery and circulation.
2. Cold Plunge: After workout: Ideal for post-workout use to reduce inflammation, decrease muscle soreness, and speed up recovery. On a different day: Can be used on rest days to improve circulation and help with overall recovery, though some may prefer avoiding it immediately after strength training, as it might blunt hypertrophy if done too frequently.
3. Light Therapy with Massage Chair: Before or after workout: Works well before a workout to improve circulation and warm up muscles, or after for recovery and relaxation.
On a different day: Can be used as a stand-alone recovery treatment on rest days to soothe soreness and enhance healing.
In summary, the infrared sauna and cold plunge are best used after workouts, while light therapy with a massage chair can be flexible, either before or after, or on a rest day for recovery.
What is the minimum I can use these services and still see results?
If you're looking to get benefits from these services with minimal frequency, here's the least amount of usage you can aim for while still experiencing positive effects:
1. Infrared Sauna: Minimum Frequency: 1 time per week. Duration: 20-30 minutes. Benefits: You'll still get improved circulation, muscle relaxation, and some detoxification benefits with this reduced frequency.
2. Cold Plunge: Minimum Frequency: 1 time per week. Duration: 1-3 minutes. Benefits: You’ll still experience reduced inflammation, enhanced recovery, and improved circulation with even 1-2 sessions per week.
3. Light Therapy with Massage Chair: Minimum Frequency: 2 times per week. Duration: 15-20 minutes. Benefits: This will still support muscle relaxation, improved circulation, and recovery with just a couple of sessions a week. Enhances anti-aging affects, addresses redness, dullness, acne and scarring in 8-12 weeks.
Summary: Infrared Sauna: 20-30 min, 1-2 times per week Cold Plunge: 1-3 min, 1-2 times per week Light Therapy with Massage Chair: 15-20 min, 2 times per week While this is the minimum recommended usage, you'll still see recovery and wellness benefits, although less pronounced than with more frequent use.
For optimal results what is the frequency and duration to use each service?
1. Infrared Sauna: Frequency: 3-4 times per week. Duration: 20-30 minutes per session. Why: Regular use promotes detoxification, enhances muscle recovery, and boosts circulation. Gradually build up to longer sessions if you're just starting out.
2. Cold Plunge: Frequency: 2-3 times per week. Duration: 2-3 minutes per session. Why: Short, intense exposure to cold reduces inflammation, enhances recovery, and boosts circulation. Start with shorter durations and increase as your tolerance improves.
3. Light Therapy with Massage Chair: Frequency: 3-5 times per week. Duration: 15-30 minutes per session. Why: This can be used more frequently as part of your recovery routine. It aids muscle relaxation, reduces soreness, and promotes healing. Enhances anti-aging affects, addresses redness, dullness, acne and scarring in 6-8 weeks. Subtle improvements in 2-4 weeks, with more noticeable changes over 6-8 weeks.
Summary: Infrared Sauna: 20-30 min, 3-4 times per week Cold Plunge: 2-3 min, 2-3 times per week Light Therapy with Massage Chair: 15-30 min, 3-5 times per week
These frequencies and durations offer a balanced approach to maximizing recovery and performance without overtaxing your system.