Let’s be honest: we’ve all felt extremely sore in the morning after an intense workout, and for some, it is a dealbreaker to do more workouts. If that someone is you, I’ll introduce you to an amazing ritual, which, if done right, can help you recover way better than how you do right now.
The Cold Plunge Therapy
It is becoming a go-to recovery tool for a lot of professional athletes, influencers, and celebrities.
You just fill your all season pool with cold water and voila! Your recovery begins.
It will help you reduce muscle soreness and inflammation by increasing the blood flow to your muscles.
But, beyond the hype, is there any smoke to the fire? And if yes, how can you incorporate it into your life as well? Let’s find out.
Why Cold Plunge Therapy?
It is a well-researched recovery ritual where you need to immerse yourself in cold water. The sudden drop in temperature forces your body to send warm, nutrient-rich, and oxygen-rich blood to your muscles, flushing out metabolic waste and helping you speed up your recovery.
When you first hear about it, it might sound a bit extreme, but ask anyone who has tried it and they’ll probably tell you the same thing: once you get past the initial shock, the feeling afterwards is unmatched. You step out of the water feeling light, awake, and almost refreshed from the inside out, which is why so many people stick to it.
Beyond the physical benefits, cold plunges can also give a psychological edge by helping the brain release more dopamine. And improve focus.
How to Start Safely?
Doing therapy in a safe way is extremely crucial. Here are a few things to keep in mind before you do your first ice plunge.
- Start Small: We are all used to taking warm showers, and if someone asks us to plunge into ice-cold water, especially right after a workout, I wouldn’t do it. Therefore, it is essential for all of us to start slowly and gradually get accustomed to having cold showers. Gradually decrease the temperature of your water and prepare yourself.
- All Season Pool: As the name suggests, you would need a pool to plunge, and investing in an all season pool would help you stay more consistent.
- Temperature: To begin with, keep the temperature in the range of 10 to 15 degrees, and if it feels safe, further lower it.
- Breathing Tips: Try to control your breath. Take deep and slow breaths to keep your mind and body in control.
- Safety: Just as with lifting weights and other exercises, you should try to find the right temperature for you. Also, never go close to or try to dive into a dangerous body of water. Always try to do it at home or in a supervised facility.
When To Do It?
It’s best to do it after an intense workout. Try to do it for 11 minutes every week. Don’t try to do it all at one go. Try to spread it across the week, with sessions lasting 1 to 5 minutes each. Cold exposure tends to increase the body temperature afterwards, which tends to keep you awake, so try not to do it too close to bedtime.
Who Should Avoid It?
- Heart Diseases/Cardiovascular Conditions: Cold exposure constricts blood vessels, which, in turn, increases blood pressure and heart rate, which can trigger a heart attack.
- Pregnant Women: Cold plunges may put pressure on the mother and baby (although there’s not much research done on this, it is best to avoid it).
- Under the Influence of Alcohol and Drugs: Impaired judgment can increase the risk of drowning and hypothermia.
Even healthy people should gradually enter the pool and try to keep sessions short.
You need to demonstrate consistency and integrate it into your lifestyle. At-home tubs work, but trust me, nothing beats the convenience and consistency of an all season pool setup. Cold plunging is more than a hype; it’s a proven method to accelerate muscle recovery and boost focus.
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