For someone who usually skips out on recovery, a membership at SweatHouz finally gave me a reason not to.
By Kelsey Kryger, CPT | September 15, 2026
“Work hard, recover harder” has been the motto of fitness junkies everywhere over the last couple of years. As cold plunges and infrared saunas have become fairly mainstream activities, dedicated spaces that combine the two in one place have thus increased in demand. Enter SweatHouz, a luxury contrast therapy studio designed for exactly that. But beyond the timely trendiness of it all, does contrast therapy—alternating between heat and cold—actually offer meaningful recovery benefits?
“Heat from the sauna will dilate blood vessels, causing blood to rush to your skin in an attempt to cool your body, and your increased heart rate, which can resemble a light workout,” says Mike Ellis, DO, a licensed internal medicine physician and medical director of Keep Glowing Medical Spa. “The cold exposure causes your blood vessels to narrow and will pull the blood towards the core to maintain the temperature of the body. The vasoconstriction increases the pressure in the vessels and causes the heart to work slightly harder, causing a cardiac workout for your endothelial tissues, training them to expand and contract more efficiently.”
While I love a good sauna sweat, I’m not one to actively seek out an ice bath. So when SweatHouz invited me to try out their private suites for a few sessions in the thick of training for the New York City Marathon, I quickly jumped at the opportunity. Here’s my full review after trying it once a week over the last month, how it helped during marathon training, and whether or not I think a membership is worth it.
Review of SweatHouz After 30 Days
The second you walk into a SweatHouz location, you can tell it’s all about luxury, with several private suites set inside modern, sleek spaces. From the flavored sparkling water dispenser to the essential oil-infused towels, the attention to detail is certainly not lacking. Staff members at my location were also very kind and welcoming, giving me a full rundown and tour of the space during my first visit.
Upon checking in, you’re escorted to your private room, which contains an infrared sauna, cold plunge tub, and vitamin C-infused shower. Rooms also contain a TV for playing music or whatever you want to watch, along with a timer that counts down your 60-minute session.
I set out a goal of doing a contrast therapy session at SweatHouz at least once a week for one month during my marathon training block to see how it would impact my recovery. At this point in training, my weekly mileage averaged around 25 miles a week, and I was also still strength training three times a week. Not to mention I’m notoriously bad at personal recovery efforts, always treating mobility work and icing as an afterthought, so I thought this was a great way to soft launch turning over a new leaf.
And I was right. While I didn’t necessarily always look forward to my sessions, I always felt much better both physically and mentally once they were done. I’d do two run-throughs per session: about 20 minutes in the sauna, 5 minutes in the shower, and 5 minutes in the cold plunge (which is being wildly generous). I loved the infrared sauna and, perhaps more than anything, the privacy and peacefulness of it all. It’s a great opportunity to unwind and have some time to yourself if you have trouble doing so at home.
I also felt like the sessions truly helped my muscles feel some release, and yes, that includes even the dreaded cold plunge. Recently, I’ve taken note of how strong I feel as my marathon training progresses, and I do believe that making an intentional effort to prioritize recovery has helped me stay the course without any injuries.
Benefits of Contrast Therapy
Alongside cardiovascular benefits, the main appeal of contrast therapy is that it can result in less post-exercise soreness, making it a worthy recovery endeavor for many. Studies have shown that cold plunge post-workout helps reduce delayed onset muscle soreness and may improve perceived recovery after strenuous workouts. Research has also found that infrared sauna sessions after exercise may improve recovery of neuromuscular performance and muscle soreness one day after resistance exercise.
“Contrast therapy can aid in relaxation and temporary pain relief. The heat from a sauna can help relax muscles, increase blood flow, and help improve subjective recovery from exercise, while the cold plunge can subjectively help increase mood and a short-lived feeling of improved energy,” Ellis explains.
Is SweatHouz Worth It?
SweatHouz is definitely a higher-end experience, with its many private suites, amenities, cleanliness, and overall attention to detail. That said, paying for single sessions or a monthly membership can get a little pricey depending on your overall health and fitness budget, especially when taking into consideration the fact that many big-box gyms are starting to invest in similar amenities at a lower cost.
For me, the biggest benefit of SweatHouz was just having a dedicated time and space to actually recover. Rather than falsely promising to myself that I’d stretch or foam roll after a workout, I had an appointment on the calendar that forced me to do it. Ultimately, it’s up to you and your budget to decide if SweatHouz is worth it. While it’s not something I’d invest in year-round, I do feel like it’s made a difference during marathon training and showed me the value of prioritizing recovery, so I’d happily return when I’m training for my next big race.
Experts
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Mike Ellis, DO, a licensed internal medicine physician and medical director of Keep Glowing Medical Spa
Sources
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Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Frontiers in Physiology, 2023
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A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 2022
Keep Glowing Medical Spa in Tinton Falls, New Jersey
Dr. Michael Ellis, DO, is a licensed physician clinically trained in internal medicine. After years of serving as a hospitalist and front-line provider during the COVID-19 pandemic, he
shifted his focus to wellness and aesthetics—helping clients feel healthier, more confident, and comfortable in their own skin. He believes that everyone deserves access to tools that help them feel and look their best. His mission is simple: educate clients on safe and effective treatments, deliver personalized plans tailored to individual needs, and foster a supportive environment where clients feel respected, empowered, and never judged.
At Keep Glowing, his focus is on combining medical expertise with spa-like comfort—ensuring every client leaves feeling renewed, confident, and cared for. Located just minutes from the Garden State Parkway, our highly qualified, experienced, and dedicated team is ready to greet you with top-notch services. Find out today what makes Keep Glowing Medical Spa the best spa in Monmouth County and get on track to feeling like your best self!