Ever had one of those weeks where it feels like every workout leaves you more wiped out than the last? We get it pushing for PBs, chasing new skills, showing up consistently… it all takes a toll. But here’s a secret: all the results you’re chasing happen when you rest and recover, not while you’re smashing out another set. That’s why, at F45 Sandringham – Highett, recovery isn’t an afterthought. It’s baked right into our studio in the form of ice baths and infrared saunas designed to get you back in action, faster and stronger.
Let’s break down the science, benefits, and why making time for recovery could be the most game-changing move for your routine this year.
Why Is Recovery Non-Negotiable?
Whether you’re here for heart-pumping HIIT, strength sessions, or just the community vibes, your muscles, joints, and mind get put through their paces. Intense workouts trigger tiny muscle damage (the good kind!), but if you’re not letting your body bounce back, you risk plateaus, injuries, or just feeling sluggish. The best athletes know: recovery isn’t a reward, it’s a requirement for leveling up.
The Ice Bath Advantage: Turning Cold into Gold
If someone at the studio told you you’d soon love plunging into freezing cold water, you’d probably think they’d lost it. But once you’ve felt the rush and the afterglow, you’ll get it.
Here’s how ice baths work their magic:
- Vasoconstriction: When you dip into frigid water, your blood vessels constrict, redirecting blood to your core. This reduces inflammation in worked-over muscles and speeds up the removal of metabolic waste like lactic acid.
- Endorphin Buzz: The cold triggers a rush of adrenaline and norepinephrine, which improves mood, alertness, and resilience—perfect for shaking off a mental slump after a tough week.
- Less Muscle Soreness: By reducing post-workout swelling, ice baths help your muscles feel less stiff and more mobile the next day.
- Immune & Mental Boost: Research shows regular cold water exposure can help strengthen your immune system and fortify your mindset against challenges.
Pro Tip
While you don’t need to shiver for ages, even a quick 3–6 minute plunge can make a difference. Trust us—it gets easier after your first dunk, and the benefits stick around longer than the chill.
Saunas: Turning Up the (Infrared) Heat for Total Restoration
Not everyone loves the cold. If heat is more your vibe, our infrared sauna provides deep, gentle warmth that penetrates beneath the skin—totally different from your typical steam-box sauna.
Why use infrared post-F45 session?
- Deep Muscle Relaxation: Infrared heat boosts blood flow, reducing tension, stiffness and helping muscles repair more efficiently.
- Detoxification & Immunity: Increased sweat flushes out toxins and helps support immune defenses—important for busy, active folks who can’t afford downtime.
- Stress Melter: The warmth triggers your parasympathetic nervous system (the ‘rest and digest’ side), dropping stress and boosting that calm, collected feeling.
Regular sauna sessions can also help with flexibility, making that next cardio or weights session feel smoother.
Why Infrared, Not Traditional?
Our infrared sauna technology heats from the inside, not just the air around you. That means you get serious relief at lower, more comfortable temps, so the benefits kick in even if you’re heat-shy.
How We’ve Built Recovery Into F45 Sandringham – Highett
We built our studio for more than just training, we’re here for your entire fitness journey. That’s why our recovery zone is convenient, private, and available to all our members.
You’ll find:
- Chilled, clean ice bath setup for express or extended plunges
- Spacious infrared sauna with adjustable heat settings
- Easy booking, so you can drop in post-session or after a long day, no tech stress
We’ve seen firsthand how pairing these recovery modalities with our world-class group workouts helps our members:
- Push for new personal bests
- Reduce injury risk and burnout
- Hit the gym more consistently (and with more energy)
- Build mental resilience for both training and life beyond the studio
What Our Members Say
"Never thought I'd be someone who did an ice bath, but now it's become part of my routine. I’m way less sore, and my runs outside the gym have improved too!"
— Chloe, F45 Sandringham – Highett Member
"The sauna just melts all the tension away after a hard weights day. My sleep has never been better."
— Tim, F45 Sandringham – Highett Member
Ready to Recover Like a Pro?
If you’re pushing hard in the studio but not making time for recovery, you’re leaving results on the table. Our ice bath and infrared sauna aren’t just ‘extras’—they’re the secret ingredients your body (and brain) need to keep performing at its best.
Curious to give it a go? Chat to one of our coaches, or click the link below to take your first plunge (or sauna)! Whether you’re chasing peak performance or just want to feel less sore and more energised, your next level starts with smarter recovery.
Want to see more about our studio, membership options, and recovery perks?
Check out our website here.
Train hard, recover harder, and we’ll see you in the recovery zone soon!