Tools Used For Contrast Showers

You read the research and are willing to try contrast showers, great! I’m excited for you and the journey you are about to embark on. How do I make this easier on myself? How do I know when to switch from hot to cold and vice versa; also how do I track the time spent on each cycle? Well, you could count inside your head (or out loud, I won’t judge you) but the best way for you to do this is with a timer. And the best type of timer is what’s called an interval timer. This is typically used in high intensity interval trainings (HIIT) like Tabata training where you do a four-minute workout consisting of 8 rounds of 20 seconds of exercises at maximum effort, followed by 10 seconds of rest. Using an interval timer allows you to configure specific time periods in a predetermined sequence; this is exactly what we need for our routines. Here are a few tactical ways to make your routines easier with different flavors of timers.

Basic Routine

The way I see it, you have three levers to play with when creating your own routine. These are: 1) the amount of cycles, 2) the length of each cycle and 3) the intensity of each cycle. Various combinations of these will create a basic contrast shower routine. From the research you can see that many papers call for a three to one (3 to 1) ratio between hot (3) and cold (1). Others call for a minimum of three hot-cold cycles (hot-cold, hot-cold, hot-cold). And the last tidbit is to always finish with cold water. Given those guidelines the biggest return on investment can be seen with the following routine:

timer routine

We begin with 5 minutes of warm water, use this time to wash your body as you would regularly. The water should be as warm as you can possibly handle without discomfort. After this we begin our contrast cycles, this is composed by three (30 second) periods of hot water followed by cold water. The cycle ends with a longer (90 second) cold cycle.

timer description
As you progress in your own personal contrast shower journey, you will find that you can withstand more cycles, longer periods and even colder temperatures. I have made it a personal goal to come up with the best way to create an improvement program like this for myself and others. If you are interested in the same, let me know by filling out this survey and sharing what has worked for you or what you are interested in.



Web Based Timer (intervaltimer.com)

The easiest way to begin is to use your mobile phone in the shower as an interval timer. Most phones nowadays can withstand a splash or two but since we will be using hot water (which creates steam), I recommend you use a waterproof pouch to keep your phone safe. Here is one of the most popular (and economical) phone pouches if you choose to purchase one: the JOTO Waterproof Pouch Phone Dry Bag Case.

This dry bag fits smartphones up to 6.0" (diagonal size) and it's got a clear pane on both front and back sides. The 100 feet IPX8 certification; offers waterproof / snowproof / dirtproof protection for devices while maintaining touch screen functionality. This comes with a neck strap that you can use to hang from your shower head for handfree use.

Now that you have your phone in a dry bag, you can proceed to navigate to this url: http://bit.ly/contrastshowerwebtimer. Here you will see a timer with the basic routine described above that looks like this: logo
You can tap on the start button on the bottom right corner of the timer to begin your contrast shower. The timer will go over the basic routine with a 5 second pause in between temperture changes to allow for water to flow from your pipes to your shower head.

After you are done you can pad dry if in a hurry, else let your back and neck area to dry out on its own. Don't forget to take your phone from the pouch before you leave.

App Based Timer (Seconds Pro)

Contrary to popular belief, Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more obscure Latin words, consectetur, from a Lorem Ipsum passage, and going through the cites of the word in classical literature, discovered the undoubtable source. Lorem Ipsum comes from sections 1.10.32 and 1.10.33 of "de Finibus Bonorum et Malorum" (The Extremes of Good and Evil) by Cicero, written in 45 BC. This book is a treatise on the theory of ethics, very popular during the Renaissance. The first line of Lorem Ipsum, "Lorem ipsum dolor sit amet..", comes from a line in section 1.10.32.


The standard chunk of Lorem Ipsum used since the 1500s is reproduced below for those interested. Sections 1.10.32 and 1.10.33 from "de Finibus Bonorum et Malorum" by Cicero are also reproduced in their exact original form, accompanied by English versions from the 1914 translation by H. Rackham.


Hardware Stopwatch (Gymboss Interval Timer)

Sometimes the easiest way is to have a separate product with the sole intention of keeping track of time in both hot and cold phases. Since this device needs to work in the shower, one of the best options is to use a kitchen timer or a gym timer/stopwatch. One of the most popular timers is the Gymboss miniMax Interval Timer (very popular in the HIIT community).

Product Description: The Gymboss miniMAX Interval Timer and Stopwatch is a small, advanced interval timer with an easy to use scrolling menu. With this innovative timer you can time up to 25 different and complex intervals of your choice. You also can save up to 20 programs for future use.
In addition, there is a stopwatch and clock feature built in. The miniMAX is an advanced model, designed for timing extremely complex interval programs consisting of more than 2 different intervals. If your program only has 1 or 2 different intervals you can use the classic Gymboss instead.

Note: Due to the nature of complex intervals this timer is harder to setup than the Classic or Plus model Gymboss and requires more patience to learn how to use it. Here's two videos on how to set your Gymboss miniMAX at home.





Research Topic 4

Contrary to popular belief, Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more obscure Latin words, consectetur, from a Lorem Ipsum passage, and going through the cites of the word in classical literature, discovered the undoubtable source. Lorem Ipsum comes from sections 1.10.32 and 1.10.33 of "de Finibus Bonorum et Malorum" (The Extremes of Good and Evil) by Cicero, written in 45 BC. This book is a treatise on the theory of ethics, very popular during the Renaissance. The first line of Lorem Ipsum, "Lorem ipsum dolor sit amet..", comes from a line in section 1.10.32.

The standard chunk of Lorem Ipsum used since the 1500s is reproduced below for those interested. Sections 1.10.32 and 1.10.33 from "de Finibus Bonorum et Malorum" by Cicero are also reproduced in their exact original form, accompanied by English versions from the 1914 translation by H. Rackham.

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