Introducing Reset
Welcome to Reset, your brand-new recovery concept, featuring the sauna and the cold plunge. Also known as contrast therapy, it’s the movement between hot and cold, and is designed to help you recover faster, improve circulation, and boost your immune system and mental health. It’s a great way to keep your endorphins flowing and optimise your training outside of Reshape, Ride, Reformer and Rumble.
So, what exactly do you do? Here’s the full lowdown on everything you need to know.
What do I do in a Reset session?
After entering Reset you are encouraged to start with the sauna to get your sweat on, where you’ll stay for between 10 and 20 minutes. You’ll then enter the shower to clean off before moving onto the cold plunge. Using your breath to support you, you will brace the cold water for between 30 seconds and 5 minutes.
The amount of time you spend in the sauna and cold plunge is dependent upon experience and how you feel that day. You will then repeat that process 2 to 4 times, or as many as you are comfortable with within your 45-minute session. The studio has timers to help guide you, alongside some breathwork pointers to keep you on track in the cold plunge.
Why should I do Reset?
Benefits of contrast therapy include:
Enhanced recovery - contrast therapy has been shown to reduce muscle soreness and inflammation, to speed up and improve how you recover from training.
Improved circulation - contrast therapy can boost cardiovascular activity, which in turn helps deliver oxygen and nutrients more effectively around the body.
Mental health benefits - the endorphin hit from the heat can elevate mood, while the impact of the cold can boost alertness and help reduce stress. It can also support you in becoming more resilient.
Immune system boost - the stress of the hot-cold cycle has been shown to stimulate the production of white blood cells, improving how your body handles illness.
How do I prepare for a session?
Ensure that you are well hydrated and avoid alcohol or heavy meals for at least 90 minutes beforehand.
Can I go in straight after a Reshape/Ride/Rumble/Reformer session?
Absolutely, it will be a fantastic way to boost your post session recovery. Just make sure you’re properly hydrated and have taken a moment to get your heart rate down to a steady level.
What should I wear for a session?
Wear suitable swimwear and bring footwear to wear from the changing room to the Reset room. You will be provided with a robe and towel for use while in the session. You will also find individual towels in the sauna, please make sure to sit on these.
Can I attend Reset with an injury or health condition?
Contrast therapy can be an excellent way to support injury recovery, however, it’s recommended you speak to a health professional before booking in. The same applies to health conditions, particularly diabetes, cardiovascular conditions and respiratory disorders, please always check with a doctor beforehand.
Can I attend Reset when pregnant?
It is recommended not to use a sauna or cold plunge while pregnant.
Now let’s get specific about your new sauna…
How long should I stay in the sauna?
We recommend using the sauna for 10 - 20 minutes at a time, depending on your experience and how you feel that day or how hydrated you are. Over time, as your body adapts to the process you will be able to handle the heat for longer. During your time in the sauna, focus on relaxing and your breath.
What is the difference between an infrared and a traditional sauna?
Traditional or Finnish saunas work by building up the humidity from water on hot coals, which in turn warms the air around you. Infrared saunas work by warming your skin directly using infrared panels. Generally infrared saunas operate at a lower temperature, meaning it’s sometimes easier to stay in them a little longer, while the penetrating nature of infrared can cause you to sweat more. At High Street Kensington we have an infrared sauna.
Now let’s get specific about your new cold plunge…
How does a cold plunge work and how cold is it?
The cold plunge in Reset is temperature controlled, so you can always be sure of the exact temperature when getting in. The cold plunge at High Street Kensington is set to 6°.
How long should I stay in the cold plunge?
A typical cold water exposure session will last 1 to 3 minutes, however, for beginners we recommend starting with 30 seconds and building up from there. Advanced users may stay in for up to 5 minutes. The goal is to feel uncomfortable, and that you want to get out but feel safe staying in. You may feel different from session to session so it’s important to listen to your body and remove any bravado.
How do I train myself to stay in longer?
The key to staying in the cold plunge longer is your breath. Keeping your breathing under control and really focusing on taking long, slow out breaths will help keep your heart down and your body relaxed. Focusing on your breath will also keep your mind away from how uncomfortable your body is and stop the panic reflexes that will try and get you out sooner.
How much of my body should I put under water?
How much of your body that you submerge is entirely up to you and will depend on your level of experience and how you feel that day. For complete beginners we recommend submerging your body up to your chest and perhaps keeping your arms out on the side. Once you feel more comfortable you can also bring your arms and hands in. The eventual aim is to submerge up to your neck. It’s important to note that you should never submerge or dunk your head under the water.
How should I get in and out of the water?
Before getting in take a moment to compose yourself and get your breath under control, really focusing on taking slow out breaths to bring your heart rate down. Enter the cold plunge slowly but try not to hesitate, as this is when it’s easy for your mind to take over and for you to stop before you’re fully submerged. To exit, again take things slowly and start by sitting on the back deck before swinging your legs over. Once out pat the skin dry and take a moment to control your breathing before either heading back into the sauna or exiting the session.
Is the cold plunge clean?
The cold plunge has an in built always on filtration system, which includes a particle filter to remove debris and a UV system which neutralises bacteria and viruses. This ensures the water is always clean, clear and fresh. We do ask though that all Rebels still shower before entering the cold plunge.
Reset is available initially at 1Rebel High Street Kensington but watch this space for more coming soon. Book now with your normal membership or package credits.