Madison’s Very First
Hot/Cold Contrast Therapy Zone
Available only at Peter Kraus Fitness University Row
What is Contrast Therapy?
At a glance, Contrast Therapy involves the simple practice of combining heat exposure with cold exposure.
At Peter Kraus Fitness, we do this by utilizing the heat of infrared saunas with the cold of super chilled water plunge tubs.
This ages old practice has grown immensely in its popularity over the last couple of years as folks begin to see the many benefits that it provides to both our bodies and minds.
Contrast therapy is a recovery/preventative practice that produces rapid changes in our bodies circulatory system, triggering increased blood circulation throughout.
This increase in blood flow is only achieved by transitioning between hot and cold environments. While one or the other is certainly great and beneficial on its own, it is the combination of the two contrasting temperatures that provides the greatest benefit.
When you submerge part or all of your body in cold water, it causes the small blood vessels (capillaries) to get smaller. A process called vasoconstriction.
Immersing yourself in a hot environment creates the opposite effect in the circulatory system, causing the blood vessels to rapidly open. A process known as vasodilation.
Alternating from hot to cold temperatures also causes fluctuations in our heart rate. Cold water immersion causes the heart rate to initially speed up, but ultimately slow down. While hot temperatures cause the heart rate to increase. A process that strengthens the heart and its ability to pump oxygen throughout the body as well as remove waste quickly.Research shows the best contrast therapy happens specifically when hot saunas are combined with cold baths. And ALWAYS when heat is applied BEFORE cold.
Our infrared saunas produce dry heat that sits around 140-160 degrees Fahrenheit.
Our cold plunge tubs circulate super chilled water at temperatures between 38 and 52 degrees Fahrenheit.
We use hot sauna instead of hot tubs so that you breath in the hot, dry air which brings the heat benefits to your airways as well.
Our Spa Experience
Hot Teas. Handmade PK Caramels. Aromatherapy with our custom PKFit oils and scents. Luxurious European inspired design while you wait for this one of a kind experience.
Cold Plunge to Better Health
Madison’s very first fully immersive cold plunge tubs. Self cleaning. Constantly chilled.
Heat Yourself to Treat Yourself
Ultra Heated, single occupancy, infrared saunas!
Enjoy this relaxing, sweat* inducing experience in the privacy of your own space.
Learn More About Infrared Sauna
1. Healthy, Glowing Skin
Regular infrared sauna sessions can stimulate collagen production over time. This makes the treatment highly beneficial in preventing premature skin aging.
Collagen plays a vital role in keeping our complexion looking youthful with its ability to lock moisture into cells and maintain elasticity levels. In one study, it was revealed that collagen levels of participants increased within two hours of their exposure to infrared sauna use. This resulted in fewer wrinkles, better skin color tone, and more supple and smoother skin.
2. Improved Blood Circulation
The intense, short-term heat from an infrared sauna helps raise the body's core temperature. This, in turn, causes blood vessels to dilate (open), increasing blood flow. Consequently, this enables the efficient delivery of oxygen and nutrients to support cellular repair and regeneration.
3. Chronic Pain Relief
Being exposed to gentle heat can cause tired and worn-out muscles and tissues to relax and receive accelerated healing. Thus, infrared saunas can provide relief from body aches or discomfort caused by inflammation or injury. Studies show that they can also help reduce chronic pain caused by conditions such as arthritis and fibromyalgia.
This allows athletes and weekend warriors alike to get back on their feet more quickly with less downtime!
4. Fight Oxidative Stress
Over time, heavy metals and environmental pollutants can build up in our bodies.
These dangerous substances can form free radicals, unstable atoms that can destroy DNA and cells. When an imbalance exists between over-excitable molecules and antioxidants, you get oxidative stress. And this causes diseases and premature aging.
Studies show that infrared light can effectively reduce oxidative stress. The electromagnetic waves from an infrared sauna stimulates the mitochondria. These are the power generators of cells that boost ATP production. ATP (Adenosine Triphosphate) are molecules that support the various metabolic processes. The energy they supply helps the body overcome cellular degeneration from oxidative stress.
5. Reduce Symptoms of Depression
Major depressive disorder, or MDD, is a severe psychiatric disorder that has become one of the primary causes of disability today. It is characterized by symptoms such as:
Feelings of guilt or worthlessness
Changes in appetite
Sleeping problems
Agitation
A persistently depressed mood
Inability to focus
Suicidal thoughts
Infrared light has been found to be effective in helping address the growing concern of MDD, which is projected to be the number one disorder by 2030. Studies show that dry infrared heat can help reduce symptoms of depression in individuals clinically diagnosed with MDD.
It can also benefit those experiencing physical symptoms, such as pain and fatigue, associated with mild depression.
In yet another study, infrared light therapy was demonstrated to increase serotonin levels in the brain, leading to mood enhancement. Serotonin is a feel-good chemical essential to an overall sense of well-being.
6. Improve Sleep Quality
The calming warmth emitted during a session helps to improve sleep quality over time when used regularly. In one study, the participants who received infrared light therapy were able to actually sleep longer. This may be attributed to the potential of the technology to promote deeper sleep cycles, leaving us feeling more rested when we wake up in the morning!
7. Boost Performance
Infrared light therapy can go beyond the superficial layers of the skin. It can penetrate 3-4 cm into the fat tissues, muscles, and nerves serving these muscles. Thus, it can be effective in helping reduce lactic acid buildup in the neuromuscular system. Lactic acid is a substance that causes soreness after strenuous physical activity, which can prevent optimal recovery. Also, the muscles benefit from the boost in oxygen supply, enabling better performance in sports and during workouts.
8. Enable Relaxation
The powerful penetrating capability of infrared heat can also help provide deep and gentle relaxation. With its mild temperature and light humidity, infrared bathing can drain away all the tension and stress from a hard day's work. At the same time, it helps ensure that your body doesn't get overtaxed by heat, which one may experience with traditional Finnish saunas. As a bonus, the relaxation you enjoy can aid in better cognitive performance and mental clarity!
This information was taken from HigherDose.com
Learn More About Cold Plunge
1. Improves blood circulation
This is hands down the number one benefit of cold plunge therapy. Nearly every benefit stems from this one.
Blood circulation is among the most important indicators of a person’s health and wellness.
Proper blood flow leads to a healthy heart, strong immune system, solid mental health, and high levels of energy. Conversely, poor blood circulation in the cardiovascular system—including the heart—causes critical body systems to become impaired. This can lead to issues like headaches, fatigue, muscle cramping, and high blood pressure. And it can go as far as to cause cardiovascular issues such as heart attack and stroke.
Similar to exercise, cold immersion can greatly improve cardiovascular function.
According to a PubMed study, cold immersion causes “peripheral vasoconstriction that results in central pooling of blood, followed by peripheral vasodilation after emerging from the cold water.” Meaning; during a cold immersion, blood is initially pumped toward the vital organs. When the cold exposure is over and the body begins to self-regulate, blood recirculates to the extremities. This process leads to enhanced blood flow throughout the entire body, oxygenating the cells, organs, and muscles.
Since oxygen is the bodies life source, this is easily the greatest benefit of cold plunge therapy.
2. Reduces inflammation
No more pain killers or anti-inflammatories. Cold plunge is the way!
Researchers in Hong Kong performed a study to examine the impact of cold-water exposure on muscle oxygenation. It showed that cold immersion after regular exercise caused the blood vessels to constrict, thus supplying less blood to the affected area and reducing inflammation and pain for up to one day after the workout.
In another study examining the outcomes of cold water immersion in a four-day soccer tournament, it resulted in reduced aches and muscle pains in the athletes.
While cold water therapy is helpful for athletes, it can also alleviate pain in people with other underlying conditions. Per the same study, it was shown that cold immersion can help with pain associated with fibromyalgia and rheumatism. As such, cold immersion therapy helps treat inflammation and pain while preventing the side effects of anti-inflammatory drugs and painkillers.
3. Leads to Fat Loss
According to a study performed by Dr. Paul Lee at the National Institute of Health, taking a cold plunge can activate brown fat in your body. This, in turn, causes the hormones Irisin and FGF to be released, burning white fat tissues and leading to weight loss.
Another way cold immersion triggers weight loss is through shivering, which produces heat and burns calories in the body. Simple, but effective.
It has also been found that short-period cold water immersions (up to 5 minutes) increased the rate of metabolism. This is another way of achieving fat loss. In cold water, the heart must pump faster to maintain a stable body temperature. This means that more calories are burned while sitting/swimming in cold water versus warm water, thus contributing to weight loss.
4. Lessens Muscle Aches
In the same way cold immersion reduces inflammation, it also relieves aches and pains in the muscles. This occurs because cold water causes the blood vessel to constrict, leading to less swelling, the most common cause of muscle pain.
5. Reduces Stress and Increase Energy
An elevated level of stress is all too common these days. Thankfully, cold therapy has been proven to help for a multitude of reasons.
Shortly after leaving the “stressor” of cold immersion, the Vagus Nerve, which lowers heart rate and reduces stress hormones, is stimulated. This process leads to feelings of peace and calm in the body resulting in a more relaxed state and more restful sleep.
On the flip side, the initial plunge into the cold water, through a process called thermogenesis, stimulates the nerve endings at the skin level, increasing your heart rate, respiration, and oxygen levels. This leads to increased alertness and energy.
Cold plunge treatments also increase the production of certain hormones and neurotransmitters like; beta endorphins and dopamine. These boost the Central Nervous System’s capacity and functionality. A better functioning Central Nervous System can help a person to improve breathing, relax thoughts/feelings and lower heart rate.
6. Boosts the Immune System
Cold exposure leads to a more robust immune system and the prevention of common diseases and fevers. It does this by producing a stronger anti-inflammatory response.
A more robust anti-inflammatory response is crucial to reducing inflammation throughout the body as a whole.
The body systems of individuals who regularly practice cold exposure have been shown to generate less pro-inflammatory cytokines and more anti-inflammatory chemicals to respond to bacterial infection.
Multiple studies have found that individuals who practiced with cold water exposure produced higher white blood cell counts than those who didn’t. Medical experts suggest that white blood cells, which fight infections, circulate in the body faster when one is exposed to colder temperatures. This also enhances the body’s antibody and t-cell response.
7. Increased Flexibility and Range of Motion
When you expose your muscles to cold temperatures, it causes them to contract. This contraction helps to reduce inflammation and muscle soreness, which can make your muscles feel tighter and more stiff. However, when you warm up after a cold plunge, the opposite happens, and your muscles relax and stretch more easily. This increased flexibility can help you perform movements with more ease, reducing your risk of injury and allowing you to reach new heights in your physical pursuits.
Increased flexibility can lead to a better posture, reduced pain, improved circulation, foot strike and walking.
Try a light warm up and stretch post cold plunge to test the results for yourself.
8. Prevention and Improvement of Mental Health Conditions Such as Depression
Just as infrared sauna has its many benefits, cold immersion therapy has been proven to help with issues such as depression as well.
Upon entering the cold water, cold receptors send a jolt of electrical impulses to the brain’s nerve endings. This triggers “happy” hormones to be released, potentially improving the mental state of the individual.
Cold water also exposure activates the sympathetic nervous system and increases blood levels of noradrenaline and other endorphins such as beta-endorphins. This increases the synaptic release of noradrenaline in the brain, reducing depression, anxiety, and OCD symptoms without the side effects of antidepressants.
9. Nourishes skin and hair
Cold-water exposure helps to firm and tighten the skin by reducing the size of skin pores, creating a more youthful look and feel.
Because the pores are reduced in size, natural body oils begin to accumulate, keeping the skin and hair soft and moisturized.
Cold-water immersion has been shown to benefit our hair follicles as well, increasing hair length and thickness.
On the contrary, hot water actually leads to dry skin and greasy hair, because it can strip away the natural oils that our skin creates and needs for protection.
10. Potential for Increased Testosterone and Enhanced Fertility
Recent studies show a direct link between cold water therapy and increased testosterone levels.
When the body comes into contact with cold water, it produces higher levels of testosterone. Evidence shows that cooling human testicles can also substantially increase total
sperm count and sperm concentration. Where as heat exposure —including hot water baths— is known to decrease sperm count, at least in the short term.
11. Increased Physical and Sports Performance
No longer just for athletes, cold water exposure is fantastic for all levels of fitness when it comes to recovery and improved performance.
Simply put… Cold exposure reduces our bodies temperature, reduces inflammation, and increases oxygen. A solid recipe for success in recovering from all athletic performance.
12. Decreased Recovery Time After Injury/Surgery
As previously stated, cold water exposure significantly reduces inflammation and increases circulation. This can lead to a faster recovery time after an injury or surgery.
When an individual suffers an injury such as strained muscle or broken bone, the body naturally rushes blood to the area to begin the healing process. The cold plunge flushes all this blood out, allowing for new, richly oxygenated blood, to come rushing back in, upon exiting the tub. Repeating this process multiple times can greatly reduce recovery times as the “give and take” of the healing process is sped up.
13. Improved Lung Function
One of the first things you will notice upon entering the cold plunge is a sudden jolt of cold that may leave you feeling breathless!
Believe it or not, this means your body is actually working exactly as it should in trying to regulate your nervous system and bring your body back to a state of homeostasis.
Hydrostatic pressure and temperature are the two main factors affecting oxygen transport in the lungs. Both of which are enhanced by cold water temperatures because of the boost in cardiac output from hydrostatic counter pressure and heating. This increased effort by the lungs under extreme circumstances, in turn, leads to an improvement in lung function and capacity long after we’ve taken a dip in cold water.
14. Stabilized Blood Sugar Levels
Blood glucose (blood sugar) is the bodies way of distributing energy from food to the cells. Blood sugar levels need to be regulated in order to prevent common health conditions like diabetes, kidney disease, vision loss, and heart diseases.
Cold Plunge baths have been proven to help regulate these blood sugar levels in the body through three major processes;
1. Increased brown fat activation. This helps to burn excess white fat.
2. Non shivering thermogenesis which helps to burn off excess glucose for the production of heat.
3. And increased adiponectin levels. Adiponectin is a protein that is responsible for blood glucose regulation. A study examining the effects of cold immersion on adiponectin levels in males showed that it causes a 70% increase. This leads to lower insulin resistance levels, improving the body’s ability to regulate blood sugar levels.
15. Improved Liver Function
The liver is responsible for filtering toxins, producing bile, regulating hormones, and much more. Studies have shown that exposure to cold temperatures can help improve liver function and protect it against damage. As mentioned before, cold water helps to increase blood flow throughout the body, including to the liver, which in turn helps to stimulate the production of enzymes that are essential for liver function. This improved blood flow also helps to flush out any toxins and waste products from the liver, allowing it to function even more efficiently.
In addition, cold plunges have also been shown to help protect the liver against oxidative stress, which is a leading cause of liver damage. So, if you really want to give your liver a major boost, try adding a cold plunge to your routine!
16. Improved Lymphatic Function
Cold water immersion therapy has profound effects on the body’s lymphatic system.
The lymphatic system (lymph nodes, lymph vessels, lymphatic fluid, bone marrow, and the spleen) is a network of vessels in the body that help the body cleanse itself. It does so by clearing out cellular waste and microbes to help your body fight and resist disease.
Although the lymphatic system is distinct from the blood vessels, it moves around the body in a similar way. The system typically depends on muscle contraction to move the lymph fluid through the vessels. If the lymphatic system becomes sluggish or stagnant, a buildup of fluids and toxins can occur — leading to colds, joint pain, or even disease.
According to the Clinical Journal of Sports Medicine, cold water exposure has similar effects on the lymphatic system as exercise. The reason being that cold water makes your lymph vessels contract, forcing lymph fluid throughout the rest of the system. This, in turn, flushes out the waste and stimulates the immune system.