SINGAPORE – The battle of temperature treatments is heating up – literally!

Fitness guru Muhammad Alfian Meswan, a 29-year-old expert at the esteemed Damai spa and fitness center, advocates starting workouts with a 10-minute sauna session. "Warming up your body can significantly prevent injuries and enhance your range of motion," he asserts. After his workouts, he indulges in soothing steam rooms or warm baths to alleviate muscle tension.

However, not everyone shares his sentiment. Competitive powerlifter Ong Wei Chaai, 30, thrives under icy conditions, relishing cold baths ranging between 5 to 10 degrees Celsius. "I find cold baths calming. They force me to focus on my breath, effectively clearing my mind," he explains. Ong expertly combines hot sauna sessions with cold plunges, cycling through them to optimize recovery after grueling training.

So which method reigns supreme for improving fitness and overall well-being?

Are hot baths and saunas superior to frigid plunges, or is it best to alternate? The answer appears to depend significantly on individual goals, preferences, and specific fitness needs.

Cold Water Immersion: The Post-Workout Game Changer

Cold water therapy has surged in popularity, with various establishments offering chilling experiences with pools of temperatures as low as 3 degrees Celsius. The ReFormd Group has announced plans for a state-of-the-art recovery center, Shelter, that will feature three cold plunge pools at 3, 5, and 10 degrees Celsius, alongside a sauna and hot baths, launching in June.

Virgin Active continues this trend by integrating cold plunge tubs in their Raffles Place, Tanjong Pagar, and Marina One locations, responding to the growing demand for these refreshing recovery methods.

A recent meta-analysis encompassing 20 studies indicates that immersing oneself in cold water following intense exercise can minimize muscle soreness and expedite recovery. Notably, Dr. Victor Tan Aik Khien from Changi General Hospital highlights that elite athletes often utilize cold water immersion to combat muscle pain and fatigue post-exercise—essential for those competing in high-stakes events like triathlons.

The physiological benefits of cold immersion are substantial. Not only does this method enhance circulation through hydrostatic pressure, allowing for improved clearance of exercise-related waste products, but it also reduces muscle swelling and inflammation by constricting peripheral blood vessels.

Saunas: Your Secret Weapon for Long-Term Health?

While some may shy away from ice baths, others find solace in the warmth of saunas. Goh Bock Seng, a 66-year-old fitness enthusiast, extols the virtues of heat. "I tried cold baths once, and my body went into shock," he recalls. Instead, he favors hydropool sessions and saunas, drawn by the promise of relaxation. According to Dr. Jonathan Chong, studies conducted in sauna-loving Finland suggest regular sauna use can lower risks of cardiovascular disease and improve musculoskeletal health.

Yet, interestingly, Dr. Chong notes that while benefits from dry heat in saunas have been documented, the same cannot be conclusively stated for hot baths or wet heat, despite their widespread usage, especially in cultures like Japan.

Fitness experts also caution that immediate immersion in cold water post-exercise might counteract gains from workouts, particularly for those focused on muscle growth. Dr. Tan warns that excessive exposure to extreme temperatures could lead to hypothermia, making moderation key.

Is Heat Contrast Therapy the Ultimate Solution?

Many fitness enthusiasts, including Ong, have started to embrace heat contrast therapy: alternating between hot and cold treatments. Ong discovered this technique during preparation for an upcoming competition, helping him achieve an unparalleled sense of rejuvenation—"I slept like a baby that night," he shares, marveling at the calming effects on his body and mind.

While heat contrast therapy, dubbed "bio-harmonising" by wellness experts like Thea Wong, remains popular, Dr. Chong raises questions about its scientific grounding, alluding to the powerful placebo effect. Nonetheless, many still favor this method for both physical recovery and mental clarity.

In Conclusion

The constant tug-of-war between heat and cold has sparked excitement in the fitness realm, enticing enthusiasts to explore both worlds. So which side will you choose? Dive into this debate and discover the temperature that best supports your health and wellness goals!