Scientific basis
Cold Therapy / Cold Water Immersion: Research shows interesting effects on recovery after intense exertion, particularly in sports. Studies and meta-analyses report, among other things, reduced muscle soreness and changes in certain recovery markers. Acute parasympathetic reactivation after physical exertion has also been investigated using heart rate variability.
Heat Applications / Hot Water Immersion: Heat produces a fundamentally different physiological stimulus than cold. Research includes thermal adaptation responses, recovery, and the effects of repeated heat applications. The results depend heavily on temperature, duration, type of exercise, and objectives.
Contrast baths: The targeted alternation between cold and warm water has long been a part of athletic recovery protocols. Studies show potential benefits for individual subjective recovery parameters. However, a general superiority over all other recovery methods cannot be scientifically derived.
Therefore, the decisive factor is not „more stimulus,“ but the right stimulus at the right time.