The Power of Sauna & Ice Plunges: My Secret to Recovery
The Sanctuary- Sauna and Ice Plunge Tawonga South/Mt Beauty
If you know me, you know I love to move. My weeks are filled with running, Pilates, strength training, mountain biking, and hiking on the weekends. With this much activity, recovery isn’t just important—it’s essential. That’s where my sauna and ice plunge routine comes in.
I try to use the sauna and ice plunge three times a week, and honestly, it’s been a game-changer. Not only does it help my body bounce back after tough training sessions, but it also keeps my mind sharp and resilient. Here’s why I swear by it.
The Science of Heat & Cold
Sauna and ice plunges work by exposing the body to extreme temperatures, triggering powerful physiological responses. The heat from the sauna increases circulation, relaxes muscles, and helps flush out toxins. It’s like giving your body a deep, restorative reset. On the other hand, cold plunging reduces inflammation, boosts circulation, and wakes up the nervous system. The contrast between the two builds mental and physical resilience—something I rely on during long trail runs or tough gym sessions.
Recovery for Runners & Riders
Running 3-4 times a week and pushing hard in the gym means my legs take a beating. Sore muscles, tight calves, and general fatigue used to slow me down, but since adding sauna and ice therapy, I’ve noticed a massive improvement in how quickly I recover. After a long trail run or a tough mountain bike ride, I’ll hit the sauna for deep muscle relaxation and then jump into an ice bath to flush out lactic acid and reduce swelling. The difference is undeniable.
Pilates & Recovery: The Perfect Pairing
Pilates is my foundation—it keeps my body strong, balanced, and mobile, allowing me to train hard without breaking down. But even with a solid movement practice, recovery is key. The sauna and ice plunge work hand-in-hand with Pilates, enhancing flexibility, reducing stiffness, and keeping my joints happy. Plus, the mental clarity that comes from contrast therapy carries over into my practice, helping me move with more intention and awareness.
Building Resilience
Beyond the physical benefits, this routine has strengthened my mindset. Sitting in an ice bath isn’t easy, just like pushing through the last kilometer of a run or grinding out the final reps in the gym. But every time I do it, I remind myself that I can handle discomfort—and that carries over into every part of life.
If you’re training hard, feeling sore, or just looking for a way to boost recovery, I can’t recommend sauna and ice plunges enough. It’s an ancient practice backed by science, and for me, it’s become a non-negotiable part of my routine.
If you’re keen to experience the benefits yourself, come and try it— Let’s recover, reset, and come back stronger.
How many Pilates sessions should I do per week?
The standard answer is 2-3 sessions per week to meet the physical activity guidelines, but there are a few other factors to consider when deciding what's right for you.
What kind of results do you want?
To know how to get where you’re going, you have to have some idea of where you want to go! What do you hope to achieve? What is the quality of your movement and the state of your overall fitness right now? The goals you start with will have some bearing on your optimal training frequency. Here are a few things to consider:
General Fitness
If general fitness is your goal, then a minimum of twice to three times per week is a pretty good guideline. The Pilates method was designed as a whole and integrated system. Pilates mat work provides a deep connection to you and your own body moving, with limited props and assists. You can take it with you anywhere! The apparatus work (reformer/wunderchair) offers opportunities to support, load and challenge the body in a variety of different ways. Bodies need variety to learn and get stronger! Mix up your Pilates classes for best results.
Cross Training & Performance
If you’re using Pilates as cross training to improve athletic performance; the frequency necessary to get meaningful results will depend on a number of factors. Your athletic goals, current movement patterning, your training/competition/performance cycles and even available time are considerations when calculating frequency. For many, a Pilates class once or twice a week will be enough to support more efficient movement and improved performance. For others, a more frequent dose of Pilates may be helpful to organise the body well for the demands of the sport/profession. Pilates can help you find a whole new gear in your athletic pursuits.
Movement Restoration/Rehabilitation
If you’re rehabilitating an injury, or illness, you have to consider the impact of physical activity on your whole system. Every movement is a whole body movement! When we work to rehabilitate any one part, we have to consider the effects on the whole body. This can take some concentration, and some time. As you recover, you will first be working to deconstruct compensation, perhaps manage pain, and create access to appropriate support and patterning. Then you’ll work to create stamina and strength in the new patterns. Then you’ll progressively integrate all of that in to a whole body movement program. Short cuts here cost you later. Take the time to do it well, and your body will thank you with a much better recovery overall.
Where are you NOW?
Be real with yourself. What is going on in your body right now? Your base level of fitness will have in impact on what is immediately possible to achieve. No matter where you start, you will see results right away if you commit to the work. But if you’re starting at zero, give yourself a little time. Don’t expect to be climbing Everest in the next month. Real change requires commitment and some time.
Reformer Pilates - What is it?
The reformer was invented by Pilates founder Joseph Pilates. It is a bed-like frame with a flat platform on it, called the carriage, which rolls back and forth on wheels within the frame.
The carriage is attached to one end of the reformer by a set of springs, the springs provide choices offering different levels of resistance as the carriage is pushed or pulled along the frame.
The reformer accommodates full-range motion, stability challenges and resistance against the springs to increase flexibility, balance and strength of your entire body.
One of the best things about the reformer is its versatility. Exercises can be done lying down, sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, upside down, sideways, and all kinds of variations.
Exercising with the reformer is possible for anyone, at any level of fitness.
The reformer can benefit everyone from teenagers to seniors and elite athlete to people with a more sedentary lifestyle.
The reformer work focuses on overall strength, coordination, and balance. These things, in turn, lead to daily life improvements like better posture and bone density, graceful and efficient movement, and for many, relief from pain associated with physical imbalances such as back pain.
