RAT RACE RECOVERY CLUB
Next Play Performance X RAT RACE RUN CLUB
SAUNA + COLD PLUNGE | RECOVERY EXPERIENCE
COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD … COPY TBD COPY TBD COPY TBD …
NEXT PLAY PERFORMANCE
SAUNA+COLD PLUNGE EXPERIENCE
Recharge your body with deliberate hot + cold exposure therapy designed to speed up muscle repair and reduce fatigue
Our Sauna+Cold Plunge Experience is designed to help athletes bounce back faster, feel better, and stay ready for peak performance. The traditional dry heat sauna promotes circulation, reduces muscle soreness, and supports detoxification - ideal for post-training recovery. Paired with our cold plunge, which reduces inflammation and speeds up muscle repair, this contrast therapy boosts recovery and overall resilience. Together, they help you train harder, recover smarter, and show up at your best every time you hit the field or the gym.
BOUNCE BACK FASTER… ENJOY YOUR RECOVERY EXPERIENCE TODAY…
Traditional Dry Heat Sauna temperatures average 160-200°F
Cold plunge temperatures average 40-55°F
Ideal for athletes and adults seeking next level recovery
Please Bring: a towel and wear a bathing suit. Please wear flip flops or slides when walking carefully between sauna and cold plunge
Please Note: We have active security cameras on premises to enhance safety and monitor activity
Please Read: Waiver and Policy at Sign Up. Also found here. Renter is responsible for adhering to our stated Waiver Agreement.
Located at Next Play Performance in Bergen County, NJ, in Wyckoff, near Ridgewood, Franklin Lakes, Mahwah, Ramsey, Paramus and surrounding towns.
PLEASE CONTACT CAM DIRECTLY WITH ANY QUESTIONS OR CONCERNS - TEXT/CALL 516-492-8915
Top Benefits of Sauna Use
Source: Dr. Andrew Huberman
1. Increased Heat Shock Proteins (HSPs)
HSPs repair and refold damaged proteins, increase cellular resilience, and support muscle recovery.
2. Growth Hormone Boost
Up to a 16x increase in growth hormone which helps with muscle repair, fat metabolism, and tissue regeneration.
3. Cardiovascular Health
Improved blood flow and vessel elasticity. Reduces risk of hypertension and cardiovascular disease. Mimics effects of moderate-intensity cardio.
4. Improved Endurance and Performance
Increased plasma volume and thermoregulation efficiency, leading to better performance in heat and endurance exercise.
5. Mental Health & Mood
Increased dopamine and norepinephrine increases better mood, focus, and resilience to stress. Reported as “euphoric” effect post-sauna.
6. Stress Resilience & Hormesis
Activates hormetic stress response, making your body more resilient to future stress.
7. Reduced All-Cause Mortality
Based on Finnish studies (Laukkanen et al.): 4–7 sauna sessions/week = up to 40% lower all-cause mortality. Strong effects on lowering dementia and Alzheimer’s risk.
Time-Based Benefits
10 min | Mild stress response, slight mood elevation
20 min | Heat shock proteins begin to rise, better cardiovascular benefits
30 min | Maximum growth hormone boost, deeper detox, endurance adaptations
Ideal Weekly Sauna PROTOCOL
Sessions: 3–4 per week
Minutes: 15–20 per session
Temperature: Aim for 176°F (80°C) or higher
Huberman Tips for Sauna Use
Hydrate well before and after
Pair with cold exposure, but don’t immediately cold plunge if your goal is heat adaptation (wait at least 10–15 mins post-sauna)
Listen to your body – light-headedness or nausea = exit
Top Benefits of Cold Plunge Use
Source: Dr. Andrew Huberman
1. Increased Dopamine
Up to 2.5x or greater. Elevates mood, alertness, sustained focus
2. Norepinephrine Release
Reduced inflammation, pain reduction and improved immunity
3. Fat Loss & Metabolism
Activates healthy brown fat and increases metabolic rate
4. Resilience & Hormesis
Activates hormetic stress response mechanisms for mind and body
5. Improved Circulation
Activates the body’s stress response in a healthy way, boosting circulation and blood flow.
Time-Based Benefits
50-59℉ | 3 minutes in water
45-49℉ | 2 minutes or more in water yields additional benefits
< 45℉ | 1 minute or more in water yields enhanced benefits
Recommended Weekly Cold Plunge Protocol
Aim for 11 minutes total per week (2-4 sessions)
This yields the most long-term mental and physical health benefits
Huberman Tips for Cold Plunge Use
Do not get out because of shivering
Pair with sauna, but don’t immediately cold plunge post-sauna, if your goal is heat adaptation (wait at least 10–15 mins)
Listen to your body
