R2 Fitness Services

R2 Fitness Recovery Room is designed to be used privately or shared. Here you can make use of many recovery tools and techniques to help support your personal, fitness, health and recovery goals.

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Instructions for Using the Infrared Sauna

Before Using the Sauna:

• Hydrate well before your session (drink at least 500mL of water).

• Wear light, breathable clothing or a towel.

• Remove shoes, jewelry, and any metal accessories.

• Bring a towel to sit on and another for wiping sweat.

• Avoid applying lotions or oils before entering.

During Your Sauna Session:

• Enter and close the door securely behind you.

• Adjust the temperature (if applicable) – recommended range is 110-140°F (43-60°C).

• Sit or recline on a towel to absorb sweat and protect the bench.

• Breathe deeply and relax – session length should be 15-45 minutes, depending on experience level.

• If feeling lightheaded, exit and cool down immediately.

• Sip water if needed but avoid excessive drinking inside.

After Your Sauna Session:

• Exit slowly and allow your body to cool down for a few minutes.

• Wipe off excess sweat with a towel before leaving the sauna area.

• Hydrate with water or electrolyte-rich drinks.

• Shower to rinse off sweat and toxins released during the session.

Cleaning & Sanitizing After Use:

• Use the provided non-toxic disinfectant spray to lightly mist the areas you touched (bench, backrest, door handle, and control panel if used).

• Wipe down sprayed surfaces with a clean towel or paper towel.

• Dispose of any used towels in the designated laundry bin.

• Leave the door slightly open to allow ventilation for the next user.

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Instructions for Using a Homemade Ice Plunge (Freezer Cold Plunge)

Before Using the Ice Plunge:

• Shower and rinse body thoroughly to remove any dirt or oils from your skin. This helps preserve water quality and cleanliness.

• Ensure the freezer is unplugged when in use as a plunge (for safety).

• Check the water temperature with a thermometer (optimal range: 39-55°F / 4-13°C).

• Keep a towel, robe, and warm clothes nearby for after the plunge.

• Hydrate before entering to avoid dehydration.

During Your Ice Plunge Session:

• Step in slowly and carefully to avoid slipping.

• Sit down fully submerged up to the neck if possible (keep hands and feet in if tolerable).

• Breathe deeply and focus on controlled breathing to manage the cold shock response.

• Recommended time: Start with 30-90 seconds and gradually build up to 5 minutes.

• If feeling numb, dizzy, or uncomfortable, exit immediately.

After Your Ice Plunge Session:

• Step out slowly to avoid dizziness.

• Dry off immediately and put on warm clothes.

• Move around or do light activity to increase circulation.

• Hydrate and warm up gradually with a warm beverage or shower (avoid sudden hot showers).

• Be sure to plug plunge back in after use

• Put Lid back on ice plunge

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Steps to Operate Plug-In Red Light Therapy Lights

Before Use:

• Choose a stable, dry location with enough space for the light.

• Ensure the power outlet is easily accessible.

Operating the Red Light Therapy Panel:

1. Plug in the device to a standard power outlet.

2. Turn on the power switch (usually located on power cord box).

3. Adjust the timer (if applicable) – typical sessions range from 5-20 minutes.

4. Position yourself or the area you want to target as close as possible to the light for optimal exposure.

5. Relax and allow the light to work, keeping the target area exposed.

After Use:

• Turn off the power switch and unplug the device when finished.

• Wipe the surface clean with a dry or slightly damp cloth (avoid harsh chemicals).

• Store the device back to where you got it.

Additional Tips:

• Use consistently (3-5 times per week for best results).

• Expose different areas of the body as needed for muscle recovery, skin health, or joint relief.

• Hydrate well before and after sessions to support recovery.

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Connecting To Recovery Room Noise Cancelling Headphones

(Headphone are located on ladder shelf)

• Hold the power button until unit turns on

• On your device bluetooth settings should appear “soundcore Life Q30”. Select that option and you are now connected.

• Adjust volume on your phone to achieve your desired volume level.

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Benefits of Breathing Exercises, Guided Meditation, and Sound Frequency Methods

Breathing Exercises:

• Reduces stress and anxiety by activating the parasympathetic nervous system.

• Improves oxygen flow, boosting energy and mental clarity.

• Lowers blood pressure and promotes heart health.

• Enhances focus, lung capacity, and athletic performance.

• Supports emotional regulation and reduces cortisol levels.

Guided Meditation:

• Promotes mental clarity, mindfulness, and emotional balance.

• Helps reduce stress, anxiety, and negative thought patterns.

• Improves sleep quality and relaxation.

• Enhances self-awareness, resilience, and decision-making.

• Supports brain health and neuroplasticity (improves adaptability).

Sound Frequency Methods (e.g., Binaural Beats, Solfeggio Frequencies):

• Encourages deep relaxation and reduces mental stress.

• Helps align brainwave states (e.g., alpha for focus, delta for sleep).

• Supports meditation, creativity, and emotional healing.

• May aid in physical recovery by promoting cellular repair.

• Can enhance sleep quality and overall well-being.

 

Below is a short list of guided meditations and videos you can use from Youtube you can utilize during your recovery and relaxation regime:

 

Guided Stress Relief:

https://www.youtube.com/watch?v=5LO5oAic4BE

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Manifestation Meditation:

https://www.youtube.com/watch?v=plhgMXnO2HY

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Healing Frequency Music 432Hz

https://www.youtube.com/watch?v=u3papaX85MA&t=31218s

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Guided Confidence and Success:

https://www.youtube.com/watch?v=yh-V9q93XC8

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Guided Meditation to Help with Anxiety and Depression:

https://www.youtube.com/watch?v=1vx8iUvfyCY

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Guided Box Breathing (5 minutes):

https://www.youtube.com/watch?v=oN8xV3Kb5-Q

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