Benefits Of Ice Plunge
Athletes, fitness lovers, and weekend warriors are all known for diving into an ice bath after a workout.
A cold shower, ice barrel, cryotherapy, cold water tank, or a jump into a cold river is all examples of cold plunging. Whatever method is used, immersing in extremely cold water is a recurring theme. While cryotherapy is a popular form of cold therapy, it doesn’t offer the same benefits as soaking in a cold bath. Many people who take a cold plunge include breath training as part of their routine, taking rapid, deep, and forceful breaths to circulate their blood and reap the full benefits.
The technique of taking a 10 minute submersion in very cold water (38-55°F) after an intense exercise session or competition, also known as cold water immersion (CWI) or cryotherapy, is thought to help alleviate muscular stiffness and soreness.
The effectiveness of cold water therapy is also influenced by the moderation, with increasing exposure to the baths resulting in declining effects if done too frequently.
That being said, ice baths should only be used after the most strenuous training or competition sessions, or when you need to return to the gym quickly; this is when the ice bath can be a lifesaver.
What are the benefits of a daily Cold Plunge?
If you’re looking for the greatest health hack available, then look no further. A daily cold bath will benefit your health and well-being in numerous ways. The key is to do it on a daily basis. This isn’t something you do once a week; you need everyday cold exposure to reap the full benefits. The following advantages have all been investigated by certified scientists and have proven to be effective:
1. Increases dopamine production by 300%.
2. Boosts immune function.
3. Reduces inflammation.
4. Increases metabolism and aids weight loss.
5. Improves recovery
6. Accelerates lymphatic drainage.
7. Reduces stress.
8. Boosts thermogenesis (control your own heat).
9. Improved blood sugar regulation
What temperature should the water be?
At 0 degrees Celsius / 32 degrees Fahrenheit, water turns to ice. The water temperature for an ice bath should be around 10-15 degrees Celsius (around 38–55°F). If you use a 3:1 water to ice ratio, this will take about 10 minutes, or it will happen quickly if you just have ice in the tub.
How long should you take an ice bath?
As soon as you get in, this will be the main question on your mind. 3 minutes is the golden number where you start to get all the health benefits of cold watersubmersion especially at the extremely low temperatures (38 Fahrenheit). According to research you can stay in up to 10 min as your tolerance improves over time, but the health benefits slow down and reduce after 10 minutes.
Combining ice plunges and infrared saunas
The continuous increased heart rate between two extremes, when combined with the cold plunge, effectively turns it into an extension of time spent in the gym rather than a peaceful time at the spa.
Combining sauna bathing with a cold-water therapy isn’t a novel concept. Many Nordic countries have been doing this for hundreds of years because they have understood that combining the activities has synergistic health effects. If you haven’t tried it before, I strongly advise you to do so if you have the chance! Consider installing a cold plunge and infrared sauna in your home if you have the space and finances.