Hot Cold Therapy

The Secret to Wellness is Hot Cold Therapy

Whether you’re new to wellness, or have been shocking your body with the heat and cold for years, anyone can feel the benefits of hot cold therapy.

At Xtra Clubs, we’re promoting routine use of facilities like the ice bath, saunas and steam room, as a way for all Australians to feel like they’re the best versions of themselves. By combining the short-burst experience of cold therapy with immersive and relaxing moments across heat therapy, you place your body and mind in a position where they need to react quickly to healthy stress.

The science behind this is fascinating, particularly in cell repair. But for now, let’s focus on the health benefits you’ll immediately feel and the changes you’ll smile about over time.

Expected Health Benefits from Hot Cold Therapy

Compared to our ancestors, we don’t experience many natural cold or hot stresses. Don’t get us wrong, Australia has a warm climate; our friends toward the north of Queensland and in the deserts of NT, WA, and SA can attest to that.

Though we have houses to cool down inside, and vice versa, clothing and technology to help keep us warm during Winters. Previous generations weren’t so lucky, so their bodies constantly battled against fluctuating temperatures – sometimes extreme dips and rises. While this would have been uncomfortable, their bodies were secretly experiencing health benefits, avoiding diseases that have increased in frequency in recent decades.

As such, researchers of hot cold therapy, such as Dr. Susanna Søberg, have encouraged those suffering from lifestyle diseases, such as Type 2 Diabetes, to trial a combination of ice bath and heat therapies with their doctor’s support. The theory is that these therapies reduce blood sugar levels, decrease insulin, and improve brown fat distribution around the body.

The Researched Benefits of Regular Hot Cold Therapy

Dr. Søberg and her peers also emphasise that hot cold therapy is a great contributor to alleviating/preventing psychological diseases. Her research has identified that those suffering from depression and anxiety saw significant relief, and that hot cold therapy helps in preventing Alzheimer’s disease.

There are a number of other researched benefits from hot cold therapy, perhaps too many for us to give the proper detail they deserve here. Below, however, are a few benefits from hot cold therapy that we know our members will appreciate learning.

The wellness benefits you can expect from regular hot cold therapy

Accelerated Recovery

The revitalising effects of ice baths induce vasoconstriction, effectively reducing inflammation and promoting quicker recovery post-workout or physical exertion.

Stress Reduction

The serene sense of comfort that our saunas and steam rooms output is amazing. As the heat promotes relaxation, your mind releases tension and stress, improving your mental well-being.

Improved Circulation

Just by spending around 2-3 minutes in our invigorating ice baths, followed by a relaxing 15-20 minutes in the sauna or steam room, you will optimise the benefits of enhanced blood flow, supporting your overall cardiovascular health.

Enhanced Immune Function

The alternation between temperature extremes in hot cold therapy stimulates white blood cell production, enhancing your immune system.

Detoxification

Purge toxins from your system by immersing yourself in our steam rooms. If you’re a newcomer to wellness and Xtra Clubs, spend a recommended time of 5-10 minutes in the facility (15-20 minutes for experienced users who take longer to sweat). The elevated temperatures will induce perspiration and aid in eliminating impurities, promoting a healthy detoxification process.

Immerse Yourself in Wellness at Xtra Clubs

Xtra Clubs boasts cutting-edge hot cold therapy facilities meticulously designed to elevate your wellness experience. From premium ice baths to luxurious saunas and invigorating steam rooms, each space is crafted to provide maximum therapeutic benefits.

Ice Bath Experience

The refreshing ice baths at Xtra Clubs are custom-built, designed for comfort and are beautifully tiled. Looks aside, what really makes them special is the temperature settings ranging from 4° to 10°C. Find your baseline cold resilience or explore chillier waters for more of a shock to the system.

There are six ice baths at Xtra Clubs’ inaugural location in Bondi Junction. Rarely will you see this many ice baths at one recovery centre location, which skips the hassle of needing to queue for hot cold therapy.

Traditional Sauna Experience

Xtra Clubs’ traditional or steam saunas offer the perfect blend of comfort and therapeutic heat, which will in-turn stimulate your circulation, ease muscle tension, and leave you feeling refreshed and renewed.

Our traditional sauna is also massive, so giant in fact, that it can hold up to 35 people at once – never have your hot cold therapy interrupted again!

The sauna rises to temperatures near 80 degrees Celsius, guaranteeing that even the most heat-adapted bodies in Sydney can break a sweat. A great companion to our freezing ice baths, these traditional saunas are perfect for those interested in hot cold therapy.

Steam room experience

Xtra’s steam rooms are calming spaces that lift your mood and promote relaxation and detoxification. They can be easily incorporated into your hot cold therapy routine, as an alternative to traditional sauna. Breathe in the soothing steam and let it work magic on your skin, respiratory system, and overall vitality.

Infrared Sauna Experience

Less considered for hot cold therapy in comparison to traditional saunas, though certainly a viable option, is infrared sauna use. These saunas utilise light to penetrate the muscles and nervous system, offering those who do endurance exercises an effective form of relief.

These saunas seat four people at Xtra Clubs, and rise up to 65 degrees Celsius. Concerned that it will be a bit cramped? Don’t worry, there will be at least three infrared saunas across each Xtra Clubs location!

Hot Cold Therapy Membership

Your passport to regular Sauna ice and steam in Sydney

Becoming a part of the Xtra Clubs family is more than a membership; it’s an investment in your health and happiness. With flexible options tailored to your lifestyle and wellness goals, access to the finest Sydney sauna facilities is at your fingertips. Our first club is coming to Bondi Junction in 2024. Not based near Bond Junction? We have more clubs coming soon.

Future locations

Only foundation memberships are being sold for future locations.