Recovery has become a buzzword in fitness. Why is it just as important as the workout itself?
Exercise challenges your muscles, joints, and nervous system, but the real progress happens during recovery. That’s when your body repairs, adapts, and comes back stronger. The foundation of recovery is still quality sleep, proper nutrition, hydration, and enough protein to support muscle repair. Recovery therapies like infrared sauna, cold exposure, and red light therapy can complement those basics by helping reduce soreness, improve circulation, and support overall recovery. The better you recover, the more consistently you can train, perform, and feel your best.
Whole-body cryotherapy and cold plunge therapy are both popular. What’s the difference?
Both use cold exposure to help reduce post-workout soreness, support the body’s natural inflammatory response, and promote recovery. They also stimulate norepinephrine and dopamine, which many people notice as improved energy, focus, and mood.
The biggest difference is how the cold is delivered. Whole-body cryotherapy uses extremely cold, dry air for just two to three minutes, making it a quick, energizing option. A cold plunge immerses the body in 45 to 55-degree water for several minutes. Because water cools the body more efficiently than air, it often provides a deeper cooling effect, making it a favorite among endurance athletes after demanding workouts.
Both are excellent options. Cryotherapy is ideal for a fast recovery session and mental boost, while a cold plunge may be better after longer or more intense exercise. Cold therapy also benefits anyone with sore muscles, physically demanding jobs, or anyone looking to improve overall wellness.
Infrared saunas continue to grow in popularity. How are they different from traditional saunas?
Traditional saunas heat the air, while infrared saunas use infrared light to warm the body directly. Because they operate at lower temperatures, many people find them more comfortable while still producing an effective sweat.
Regular infrared sauna sessions have been associated with improved circulation, cardiovascular health, muscle relaxation, and stress reduction. Just as importantly, they provide dedicated time to slow down and recover, something many of us don’t prioritize often enough.
How often should someone use these therapies, and can they be combined?
Consistency is what delivers results. While daily use can be beneficial, three to four sessions per week is enough for many people to notice improvements in recovery and overall well-being.
These therapies also work well together. Many people enjoy contrast therapy by alternating between infrared sauna and cold plunge sessions, while others combine cryotherapy with sauna treatments throughout the week. The goal isn’t finding one perfect therapy but building a recovery routine that fits your lifestyle and keeps you feeling refreshed and ready for your next workout — or simply your next day.
Red light therapy has received a lot of attention lately. How does it work?
Red light therapy uses specific wavelengths of red and near-infrared light that help the mitochondria — the energy-producing centers of our cells — work more efficiently. This supports the body’s natural repair processes and may help reduce inflammation, improve circulation, ease muscle soreness, and promote healthier skin.
Sessions typically last 10 to 20 minutes and are completely non-invasive and relaxing. Like exercise, the benefits build over time, making consistency the key to long-term results.
What’s the biggest misconception about recovery therapies?
The biggest misconception is that they’re only for athletes. Recovery is for everyone.
Whether you’re training for a race, working on your feet all day, sitting at a desk, or simply trying to stay healthy as you age, your body experiences stress. Recovery tools like heat, cold, light, movement, and rest help your body adapt more effectively.
When you consistently take care of your body, you don’t just recover better — you feel better. That carries over into your energy, mood, work, relationships, and everyday life.
For more info or to schedule an appointment at Be Still Health & Wellness Spa, visit Bestillhealthandwellnessspa.com or call 901.236.7800.
By David Nugent
