Sleep & Recovery
Red Light Therapy After Training
A Hooga ULTRA1500 panel, roughly eight minutes a side at four to six inches, after training rather than before. Post-workout timing is the better-supported half of the evidence.
The protocol
- Hooga ULTRA1500 panel, roughly 8 minutes per side.
- 4-6 inches from the skin.
- After training, not before.
- Part of the evening sequence, ahead of the pre-bed supplements.
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What I do
A Hooga ULTRA1500 panel, about eight minutes per side, four to six inches out. It sits in the evening sequence on BlackBoxVR days, after the session rather than before it.
Why after, not before
Photobiomodulation gets used both ways, and the two claims are not equally supported. Pre-workout use is meant to prime performance; post-workout use is meant to help recovery, and that is where the evidence is less thin. So I do the version with the better case behind it and skip the version without.
The distance matters more than people expect. Irradiance falls off fast, and a panel used from across the room is a different dose than the one any of the research describes. Four to six inches is close enough that the numbers on the box mean something.
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