Preparing for Your First Infrared Sauna and Cold Plunge Session at Encore Pilates Studio

We’re delighted to introduce you to the transformative benefits of infrared sauna and cold plunge sessions. Contrast therapy is a powerful practice for detoxification, recovery, and overall wellbeing, and we’re committed to making your experience safe, personalised, and rejuvenating. This guide outlines how to prepare, what to expect, and how our fully concierged service ensures you feel supported every step of the way.

Arriving at the Studio

Please arrive 10–15 minutes early for your first session to complete a form that helps us understand your needs and ensures we can serve you best. As we are a barefoot studio for hygiene reasons, kindly remove your shoes upon entering the studio. We’ll provide you with a sweat towel for your session, but please bring a bath towel for your comfort and hygiene.

The Benefits of Contrast Therapy

Infrared saunas provide deep, gentle heat that promotes relaxation, improves circulation, and aids muscle recovery. Cold plunges energise the body, reduce inflammation, and help regulate the nervous system. Together, they form a dynamic approach to long-term health and resilience. At Encore Pilates Studio, our expert team is dedicated to tailoring each session to your unique needs, ensuring a comfortable and effective experience.

Things We’ll Ask You When You Fill Out Your Form

To prioritise your safety and comfort, we require all new clients to complete a form upon arrival. This helps us understand your needs and customise your experience. Here’s what we’ll ask:

Your Health Condition: We’ll inquire about any current or past medical conditions, such as heart disease, hypertension, epilepsy, or respiratory issues, to ensure contrast therapy is safe for you. Contrast Therapy is not suitable for pregnancy and can be contraindicated for some health conditions so please seek medical advice if you are unsure. .
Medications: We’ll ask if you’re taking medications that may be contraindicated, such as diuretics, beta blockers, blood thinners, or antihistamines, as these can affect your response to heat or cold.
Fitness Habits: We’d like to know about your regular physical activity to gauge your body’s resilience and tailor the session intensity.
Contrast Therapy Experience: Have you used infrared saunas or cold plunges before? Sharing your experience helps us understand your familiarity and comfort level.
Heat and Cold Tolerance: We’ll ask you to rate your tolerance to heat and cold (low, medium, or high) to adjust the temperature and duration of your session.

Contrast therapy is a remarkable practice, but it’s not suitable for everyone. If you have health concerns, are pregnant, or are unsure about your suitability, we strongly recommend consulting your healthcare provider. Our goal is to keep you safe and supported, and we rely on the information you provide to create a session that’s perfectly suited to you.

Choosing Your Sauna Temperature

Start gently to build tolerance over time. For your first infrared sauna session, we recommend a moderate temperature of 50–55°C for 15-20 minutes. As you become more comfortable, you can gradually increase the heat and extend your time. This approach is about sustainable progress, not pushing your limits from the outset. Focus on the long-term benefits—detoxification, stress relief, and recovery—rather than seeking intense heat immediately. Stay hydrated and listen to your body’s signals for a safe and effective session.

Approaching the Cold Plunge

The cold plunge is energising but can feel intense, so we encourage a gradual approach. Begin with a warmer bath (10-15°C) and aim for 2 minutes of immersion. Over your first few sessions, work toward colder temperatures (5–8°C) and extend to up to 5 minutes. Contrast therapy isn’t a race—it’s an opportunity to slow down, focus on your breathing, and calm your nervous system. If it feels overwhelming, step out and try again next time. With patience, you’ll build mental and physical resilience.

Our Concierged Experience

At Encore Pilates Studio, we offer a fully concierged service to ensure you feel confident and cared for. We won’t just point you to the equipment—we’ll guide you every step of the way. Our team will escort you to our wellness room, set you up comfortably, and, if it’s your first time or you need extra support, even coach you through breathing techniques to ease you into the experience. Rather than diving in without guidance, we’ll help you discover what works best for your body, ensuring a tailored and supportive session.

Before you leave, we’ll check in to personalise your next visit. We’ll ask:

What colour you prefer for colour therapy to enhance your relaxation.
What temperature you’d like for your next sauna or cold plunge session.
How you prefer your session timing to suit your schedule and comfort.

This bespoke approach ensures every visit is designed around you, making your contrast therapy journey both effective and enjoyable.

Preparing for Your Session

To optimise your experience, follow these steps before arriving:

Consult Your Doctor: If you have medical conditions, are pregnant, or take medications that might affect your response to heat or cold, please check with your healthcare provider to confirm contrast therapy is safe.
Eat Lightly: If you’re new to contrast therapy, have a small snack, like fruit or nuts, 1–2 hours before to stabilise your blood sugar. As you familiarise yourself with the practice and learn how your body responds, it is common practice for some people to intermittent fast before their session but remember, slow as you go for the long term gains.
Hydrate Well: Drink plenty of water before and after to support your body through the heat and cold exposure. We recommend electrolytes to regain your salt levels (yes GOOD salt is not only GOOD for your health, it is imperative to cardiovascular health) and we stock a range of healthy electrolytes in studio for you to replenish with.
Avoid Stimulants: Avoid excessive alcohol, caffeine, or recreational substances in the 24 hours prior to your session to minimise stress on your body. These are all known to dehydrate your body and can increase inflammation and pain, plus you’re about to sweat so hydrate early and hydrate well!
Plan a Mindful Day: Treat your session as part of a holistic self-care routine. Pair it with gentle stretching, a Pilates session, a nutritious meal, or mindfulness practices to amplify the detoxifying and rejuvenating effects.

Studio Policies

To maintain a safe, respectful, and tranquil environment, please adhere to these guidelines:

Attire: Wear a fitted swimsuit. Baggy clothing, such as t-shirts, shorts, or long sleeves, is not permitted for hygiene reasons.
Towel: Bring your own bath towel; we’ll provide a sweat towel.
Footwear: Remove shoes upon entering the studio, as we are a barefoot studio for hygiene and no shoes in the wellness room.
Hygiene: Please shower before entering the sauna or cold plunge and shower in between if you are doing both.
Electronics: Use headphones for music and avoid phone calls to preserve a peaceful atmosphere for all clients.
Intro Session: All new clients must book an Intro Session, where our experienced staff will provide a guided introduction to the facilities regardless of your experience. It’s up to you if you want us to guide you for your cold plunge but we want to walk you through so that you can enjoy the complete experience before flying solo..
Safety: Follow all staff instructions and posted signs. Be open about your health history to ensure a safe experience.
Studio Etiquette: We are community and with that we consider each other at all times. This includes cancelling in time so someone else can take your spot, arriving on time to start your session and departing the Wellness area on time. Wellness services have a 12 hour cancellation window. Please cancel on the app or send us an email as soon as you know you can not make your appointment so we can let our customer care team know to invite someone from the waitlist. If you wish to hang around after your session you are most welcome to join us in the reception area to chill out and enjoy the vibe.

What to Expect

During your Intro Session, our warm and friendly team will guide you through the infrared sauna and cold plunge process, ensuring you feel confident and supported. We’ll take you to the wellness room, set you up, and, if needed, coach you through breathing techniques to ease you into the experience. The sauna’s warmth will relax your muscles, while the cold plunge will leave you feeling refreshed and energised. Approach it with an open mind—the benefits, such as reduced stress and enhanced recovery, grow with regular practice.

Contraindications for Infrared Saunas and Cold Plunges

While contrast therapy offers numerous benefits, it’s not suitable for everyone. Below is a list of contraindications based on current research to help you make an informed decision. If any of these apply to you, consult your healthcare provider before participating:

Infrared Sauna Contraindications

Cardiovascular Conditions: Individuals with unstable angina, recent myocardial infarction, or severe heart disease should avoid saunas due to the strain heat places on the cardiovascular system (Source: Journal of Human Hypertension, 2018, on sauna use and cardiovascular health).
Pregnancy: Pregnant women, especially in the first trimester, should avoid saunas due to risks of overheating, which may affect foetal development (Source: American Journal of Obstetrics and Gynecology, 2019).
Low Blood Pressure or Fainting History: Heat can cause vasodilation, leading to dizziness or fainting in those with low blood pressure or a history of syncope (Source: Mayo Clinic, sauna safety guidelines).
Certain Medications: Medications like diuretics, beta blockers, antihistamines, or barbiturates may impair thermoregulation or increase dehydration risks (Source: Cleveland Clinic, medication and heat exposure risks).
Skin Conditions: Open wounds, severe eczema, or infections may worsen with heat exposure (Source: Dermatology Online Journal, 2020).
Fever or Acute Infections: Saunas can exacerbate symptoms in those with a fever or acute illness (Source: Harvard Health Publishing, sauna safety).

Cold Plunge Contraindications

Cardiovascular Issues: Cold water immersion can cause a rapid increase in heart rate and blood pressure, posing risks for those with heart conditions or hypertension (Source: Frontiers in Physiology, 2021, on cold water immersion and cardiovascular response).
Raynaud’s Disease or Cold Hypersensitivity: Cold exposure can trigger severe vasoconstriction in individuals with Raynaud’s or similar conditions (Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases, Raynaud’s phenomenon).
Respiratory Conditions: Cold shock can induce gasping or hyperventilation, which may be dangerous for those with asthma or COPD (Source: Journal of Applied Physiology, 2019, on cold water immersion and respiratory effects).
Neurological Conditions: Conditions like epilepsy may be triggered by rapid temperature changes (Source: Epilepsy Foundation, triggers for seizures).
Recent Surgery or Injury: Cold plunges may delay healing in those with recent wounds or surgical sites (Source: British Journal of Sports Medicine, 2020, on cold therapy and recovery).

General Notes

Alcohol or Substance Use: Avoid contrast therapy if you’ve consumed alcohol or recreational substances in the past 24 hours, as these can impair thermoregulation and increase risks of adverse reactions (Source: National Institute on Alcohol Abuse and Alcoholism, alcohol and heat stress).
Implanted Medical Devices: Some devices, like pacemakers, may be affected by extreme temperatures, so consult your doctor (Source: American Heart Association, pacemaker safety guidelines).

While we are deeply committed to your health and safety, your body is your responsibility. It’s essential to share any relevant health information with us, including medical conditions, medications, or concerns, so we can guide you safely and effectively. Failure to disclose this information may increase the risk of adverse effects, and we rely on your transparency to provide the best possible care.

Final Thoughts

Contrast therapy is a journey of self-care and resilience, not a test of endurance. Arrive 10–15 minutes early, hydrated, and ready to embrace the experience with mindfulness. Our team at Encore Pilates Studio is here to provide a personalised, supportive experience, so please reach out with any questions. We look forward to welcoming you for a revitalising first session that sets the foundation for your wellness journey.