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It clears my mind. After an ice bath, my spirit is more refreshed. Changing clothes and getting myself into the plunge pool is often the hardest part, and coming out of the water with wet skin touching the cold air is still painful. But on days when I make an effort, my mood improves. It definitely helps when I’ve had one too many cocktails the night before. the Hangover.
I feel like it reduces puffiness. After an ice bath, my body feels tingly and less puffy, like the inflammation has decreased. Ice baths are great for when I wake up feeling a little groggy.
I made better choices. While I didn’t lose any weight from the ice baths nor did I notice an improvement in my sleep quality, I became more aware of my overall health and made healthier choices.
How to get started
While social media loves to hype up the positivity, cold water therapy, ice baths, diving and open water swimming should all be approached with caution. American Heart Association Warning: Shocking the body with cold water can do more harm than good British Heart Foundation People with heart conditions are advised to seek medical advice before jumping into ice water. Always consult a doctor before beginning any form of cold water therapy, especially if you have a heart condition. Children under the age of 18 should also avoid ice baths.
Once you’re in good enough shape, it’s super cheap and easy to try cold water therapy at home, especially if you already have a bathtub. Just fill your existing tub with water, add some ice, and you’re ready to go. Why bother buying an expensive plunge pool? It’s all about convenience, since a dedicated ice bath is always at hand. If I had to think about taking a cold shower before a workout, I would never do it. Removing barriers is crucial, especially when you’re doing something uncomfortable.
While you can buy portable ice baths for less than $100, you tend to get what you pay for. I’ve seen people use large plastic buckets, which work to a certain extent, but they don’t drain well, aren’t very stable, and don’t do anything for your garden design. Cheap inflatable ice baths can be folded up, which is a plus, but they can also be easily punctured and are difficult to keep clean.
Cold plunge pools, like the one tested for this article, come in a variety of shapes and sizes and are made of materials that feel pleasant to the touch. Some have inlets and outlets for easy filling and emptying, and covers to keep the water clean and away from bugs and wildlife when not in use.
If you’re really into cold water brewing, there are advanced designs available that come with an electric cooler (and heater), as well as a filtration system to keep the water usable longer. Sea Dragon Spear, divingand Edge Theory Lab All designs are priced around $5,000, and Bronze Monkey One model even makes its own ice cubes.
Cold Pool FAQs
How cold should my ice bath be?
There’s no one-size-fits-all approach, as some people naturally tolerate the cold better than others. “Social media is full of people using saws to cut frozen lakes, and it’s important not to let ego get in the way and make sure you use it safely and effectively,” said Laura Fullerton, CEO of Monk. “The more intentional you are about exposing yourself to the cold, the more confident and comfortable you’ll be in cold temperatures. However, there’s no need to force yourself to cool down as quickly as possible – research shows you can still get plenty of benefits in warmer temperatures around 15 degrees Celsius (59 degrees Fahrenheit). People typically cool down to 1-3 degrees Celsius (33.8-37.4 degrees Fahrenheit), but I personally like to get down to around 6 degrees Celsius (42.8 degrees Fahrenheit).”
Why use cold water?
There are several benefits to ending your workout with a cold shower instead of hot water. “First, cold water has anti-inflammatory properties because it constricts blood vessels, reducing blood flow and minimizing inflammation and swelling,” says Dr. The Third Space “Cold compresses can also slow nerve conduction, reducing pain and discomfort. This analgesic effect is especially effective after strenuous activity. Ending with a cold compress also helps to reduce muscle temperature, which prevents muscle tissue breakdown and speeds up recovery.”
When is the best time to take an ice bath?
You can maximize the benefits of an ice bath by taking it within a set time frame. “Try to take an ice bath within 30 minutes to two hours after a workout for recovery or high-intensity training,” says Lucy Cowan. “Muscle inflammation is at its highest during this time, and ice baths can help reduce muscle soreness, swelling, and inflammation. The cold water helps constrict blood vessels, flush out waste products like lactic acid, and reduce tissue breakdown. You can also take a cold bath to relieve acute injuries, such as sprains or strains, to control pain and reduce swelling, but it’s important to follow medical advice for specific injury treatment.”
How should I breathe in an ice bath?
“We often see ice baths associated with rapid, upper chest, hyperventilation-type breathing exercises, but this can put additional stress on the nervous system,” Breathing Space“It increases your heart rate and risks overwhelming you, leading to hyperventilation. Ice baths usually raise your heart rate beforehand, so why add fuel to the fire?”
When entering the waterfall pool, be sure to do it slowly and steadily. Jamie recommends trying the following techniques: Before ice swimming: Breathe through your nose for 2 to 5 minutes, taking care to prolong your exhalation time. When entering the water: Inhale deeply through your nose and exhale slowly through your mouth as you enter the water. During the dive: Inhale as slowly as possible through your nose and exhale through your mouth. If you feel comfortable and calm while breathing, you can breathe slowly through your nose.
What should I do immediately after an ice bath?
“It’s great to warm up naturally, with some light exercise or a hot drink,” Fullerton says. “I wouldn’t warm up with a hot bath or sauna — that’s because your metabolism will kick in and work to warm you up naturally. Allow your body to warm up on its own, and if you use an ice bath or sauna for contrast therapy, always end with a cold bath to get the most benefit.”
When should you avoid ice baths?
If you have an underlying medical condition, you should always consult your doctor before considering an ice bath. “Avoid ice baths if you have a weakened immune system,” says Lucy Cowan. “When you have a cold or flu, your immune system is already working hard to fight off pathogens, and putting your body through the stress of a cold immersion may weaken your immune response, making it more difficult for your body to recover from the illness.
“Women should also avoid ice baths during their menstrual period, as the cold temperatures can exacerbate discomfort. Ice baths cause vasoconstriction, which theoretically can affect blood flow. While there is no strong evidence that ice baths significantly affect menstrual flow, they may increase cramping and discomfort, so taking an ice bath during menstruation may not be ideal. Exposure to cold can also cause temporary muscle stiffness, so taking an ice bath before a performance or intense physical activity is not ideal.”
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