TFI Vernon Hills – offers a recovery room including two ice baths, a sauna, and recliners and Normatec boots
Cold Plunge Tub and Sauna
Recovery Room Entrance
Cold Plunge Tubs
Recliners and Normatec Boots
Protocols
We have various protocols that you can choose from / recommended by one of our physical therapists and recovery specialist, Ryan LeFever. Contact us today to learn more!
Most Current Research:
- Shows that a minimum effective dose of cold for metabolic health gains is 11 mins/Wk at around 50 degrees or lower.
- Heat exposure: Minimum dose is 57 mins of hot sauna per week for metabolic changes to occur.
- Sauna and Cold water Immersion can be done on separate days.
- Recommended at Minimum to do 3-4 mins of cold for 3-4 times per week.
- Sauna: 3x a week for 20-30 mins.
Cold Exposure Goals:
- Resilience: 1x/wk, 1-3 mins @ 50 degrees or lower.
- Metabolism: 2x/wk, 11 mins total per wk.
- Recovery: 3-6 mins after training if hypertrophy is not the goal. If hypertrophy is the goal, cold within 3-4 hours of workout for most effective results.
What are the metabolic Changes of Cold Exposure and Heat Exposure?
- Improve Insulin and Growth Hormone Pathways.
- Increase Cold Shock Protein Development- which is important for cellular repair and immune function.
- Increases noradrenaline
- Increases Dopamine
- Decreases Cortisol Concentration.
Metabolic Changes for heat exposure:
Increases heat shock protein development- which is important for immune function and cellular repair.
Heat Stress Studies have shown improvement with blood glucose control, hemoglobin control, body weight control and the amount of body fat.
Heat Stress for performance: Heat exposure can be an added form of training for the body to deal with the increased heat stress during activity. When we perform sports/exercise the body heats up which can cause fatigue and decreased endurance. The Sauna can help acclimate the body to these heat stressors to more efficiently deal with the heat while performing.
Your Next Steps…
Request An Appointment
Receive A Custom Treatment Plan
Work Hard and Progress In Your Recovery
Recover & Enjoy Life Pain-Free!