Recovery Pricing

Hammer House Brunswick now offers the benefits of Infrared Sauna and ice bath recovery at Melbourne’s most competitive prices.

Non Members

40 Minutes .....................

Non gym member pricing

$20
Gym Members

40 Minutes .....................

Brunswick gym member pricing

$10
BOOKINGS

BOOKINGS

Sessions are 40 minutes long and can be booked by non-members by CLICKING HERE. Members are able to book via the Gym Master app.

Contrast Therapy

Contrast therapy, alternating between hot and cold temperatures, has many benefits, including muscle recovery, improved circulation, and reduced inflammation. ). This can be done in cycles, starting with the sauna, followed by the ice bath. The heat dilates blood vessels and increases circulation, while the cold constricts them, which promotes recovery and energizes the body.

BENEFITS OF CONTRAST THERAPY

Contrast therapy can greatly benefit your recovery and overall wellness if done properly. Remember to start slowly, stay mindful of your body’s reactions, and gradually increase your tolerance to heat and cold. Stay safe, breathe, and enjoy the process!

GALLERY

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Revitalise & Recharge

Discover the ultimate recovery experience with our new Sauna and Ice Bath amenities. Whether you're seeking to unwind after a tough workout or boost your energy levels, our state-of-the-art facilities provide the perfect balance of heat therapy and cold immersion. Elevate your fitness journey with these scientifically proven methods to enhance recovery, improve circulation, and reduce inflammation.


"Once you've done your session, get in here and recover well!"

Brunswick Recovery House

User Guidelines

Contrast Therapy involves alternating between a sauna (heat) and an ice bath (cold). The heat dilates blood vessels and increases circulation, while the cold constricts them, which promotes recovery and energizes the body.


Breathing Techniques

In the Sauna and Ice Bath

Practice slow, deep breathing. Inhale deeply through your nose 4 counts, hold, then exhale slowly for through your mouth for 4 counts. This helps you relax, stay calm, and manage the heat in the sauna or the cold shock of the ice bath.


Protocol for Session Durations

20-Minute Session:

  • Sauna: 6-8 minutes at 70°C
  • Ice Bath: 1-2 minutes at 5°C–10°C
  • Repeat 2 cycles, ending with ice bath

50-Minute Session:

  • Sauna: 8-10 minutes
  • Ice Bath: 1-3 minutes
  • Repeat 3-4 cycles, ending with ice bath

Why End on Cold?

Always finish your session with a cold exposure. Ending with cold provides better recovery by reducing inflammation, improving muscle soreness, and encouraging faster circulation recovery. It also promotes a sense of alertness and energy. Ending with cold constricts surface blood circulation and heat loss sending the warm blood deep into the body. This reduces the likelihood of feeling cold and chilled afterwards.


Time Spent in Ice Bath

Most of the benefits occur in the first 1-2 minutes. Longer cold immersion times provide minimal added benefits however there is also the added risk of hypothermia






Hygiene and Safety Measures

  • Shower Before Ice Bath: Shower before entering the ice bath to remove sweat and other impurities. Towel dry and wear thongs to walk between the shower and the recovery deck.
  • Towel Dry Between Sessions: Towel yourself down completely when switching between the ice bath and sauna and sauna to ice bath.
  • Hydration: Make sure to hydrate before and after the session to replenish fluids lost during sweating.
  • Listen to Your Body: If at any point you feel dizzy, light-headed, or uncomfortable, stop the session and rest. Overexposure to heat or cold can be dangerous.
  • Adhere to recommended time protocols: Excessive time spent in either hot or cold environments can be detrimental to your health.

Medical Conditions

    If you have any heart conditions, circulatory problems, or other medical concerns, consult a doctor prior to using either the sauna or the ice bath.


Key benefits include

  • Improved Circulation: Heat from the sauna causes blood vessels to dilate (vasodilation), increasing blood flow to the skin and muscles. Cold from the ice bath triggers vasoconstriction (narrowing of blood vessels), which helps push blood back toward the core. This "pump effect" promotes better circulation, delivering oxygen and nutrients to muscles and tissues more efficiently.
  • Reduced Inflammation and Muscle Soreness: Infrared sauna helps relax muscles and joints, and the heat penetrates deep into tissues to reduce stiffness. Ice baths reduce inflammation by constricting blood vessels and numbing nerve endings, decreasing muscle soreness (DOMS) and accelerating recovery after intense exercise.
  • Enhanced Recovery: Alternating between heat and cold helps flush out metabolic waste products like lactic acid from muscles while bringing in fresh, nutrient-rich blood to aid in tissue repair and recovery.
  • Boosted Immune System: Regular use of contrast therapy has been shown to boost the immune system by improving lymphatic drainage, which helps the body get rid of toxins and pathogens more efficiently.
  • Mental Resilience and Stress Relief: The heat from the sauna promotes relaxation, while the ice bath can give an adrenaline rush that improves alertness and mental clarity.
  • Enhanced Flexibility and Joint Mobility: Heat increases muscle flexibility and joint mobility, making it easier to stretch or perform rehabilitation exercises. Cold can help reduce joint swelling and stiffness, particularly beneficial for athletes or people with arthritis.

Stay safe, breathe, and enjoy the process!
Contact Form

FIND OUT MORE

We'd love to hear from you!
Send us a message to find out more about what's coming.

Hammer House Brunswick 793-795 Sydney Rd, Brunswick
0447 280 701