What to Expect During a Nordic Cycle Session

 

A Nordic Cycle session, or contrast therapy, involves alternating exposure to heat and cold. Here’s a detailed breakdown of what you can expect during a typical session:

 

1. Preparation:

 

Hydration: Before your session, it’s crucial to be well-hydrated. Drink plenty of water to prepare your body for the temperature changes.

Attire: Wear comfortable clothing that can be easily removed. Swimwear is ideal.

Consultation (If Applicable): If it’s your first time at a facility, staff may provide instructions and ask about any health conditions.

2. Heat Exposure (Thermotherapy):

 

Sauna or Steam Room: You’ll typically begin with a period of heat exposure, usually in a sauna or steam room.

Sauna: Dry heat, often with temperatures ranging from 150°F to 195°F (65°C to 90°C).

Steam Room: Moist heat, typically with lower temperatures but higher humidity.

Duration: The heat exposure usually lasts 10 to 15 minutes, but this can vary depending on your tolerance and the facility’s guidelines.

Physiological Effects: During this time, your blood vessels will dilate, increasing blood flow, and you’ll likely sweat profusely. Your muscles will relax, and you may experience a sense of calmness.

3. Cold Exposure (Cryotherapy):

 

Cold Plunge or Cold Shower: After the heat exposure, you’ll immediately transition to a cold environment.

Cold Plunge: Immersing yourself in a cold plunge pool or ice bath, typically with temperatures between 40°F and 55°F (4°C and 13°C).

Cold Shower: Taking a cold shower, gradually lowering the water temperature.

Duration: The cold exposure is typically shorter, lasting 1 to 5 minutes.

Physiological Effects: Your blood vessels will constrict, reducing blood flow to the surface of your body and redirecting it to your core. You may experience a brief shock or tingling sensation, followed by a sense of invigoration.

4. The Cycle:

 

Repetition: The heat and cold exposures are repeated several times, usually 2 to 3 cycles.

Sequence: The session usually ends with a cold exposure.

Rest Periods: Some facilities may incorporate brief rest periods between cycles to allow your body to adjust.

5. Post-Session:

 

Warm-up: After the final cold exposure, you may be provided with a warm towel or blanket to help your body gradually return to its normal temperature.

Hydration: Continue to drink plenty of water to replenish fluids lost through sweating.

Relaxation: Allow yourself time to relax and recover after the session. Many people report feeling a sense of calmness and well-being.

Possible Sensations: People report feeling very refreshed, and energized after a session.

Important Notes:

 

Listen to Your Body: Pay attention to your body’s signals and stop if you feel uncomfortable or experience any adverse effects.

Gradual Adaptation: If you’re new to contrast therapy, start with shorter durations and milder temperatures, gradually increasing them as you become more comfortable.

Facility Guidelines: Follow the instructions and guidelines provided by the facility staff.

Hygiene: Ensure the facility maintains high hygiene standards, especially in communal areas like saunas and cold plunge pools.

Consult Your Doctor: If you have any underlying health conditions, consult with your doctor before trying contrast therapy.

What to Expect During a Nordic Cycle Session