Cold water immersion, also known as ice bath, is a form of cold therapy that involves sitting in cold water, with the water up to your chest, for about 10 to 15 minutes, without the need to take breaks.
Health Benefits
- Ice baths can be effective in reducing inflammation.
- Helps with muscle recovery and reduces pain. Many athletes maintain their health by ice baths to reduce muscle soreness after intense training or competition.
- Ice baths are a powerful way to boost your metabolism. Some people have lost weight just 2-3 times a week from ice baths.
- Build mental strength because it requires determination, perseverance, and learning to survive by forcing yourself to endure the cold.
- Reduce stress สมัคร ufabet กับเรา รับโบนัสทันที, reduce anxiety. It is observed that people who come out of the Ice Bath will have great energy and the blood circulation throughout the body will make you feel even more happy and content.
- Ice Bath can stimulate the production of hormones by itself, making you feel energetic, focused, strong, and have better immunity while the body heals itself.
How to take an ice bath
This can be easily done at home using a bathtub or a large bucket that can fit your body. If you are new to ice baths, have a friend or partner nearby to help supervise you.
- Place a large towel next to the bathtub for easy access.
- Wear light sports clothing, such as shorts, a sports bra, or a shirt, to protect the delicate skin. You can also wear a swimsuit, gloves, and socks.
- Fill the tub with cold water and ice to the desired temperature.
- Use a thermometer to test the water temperature (aim for 50-59 degrees).
- Set the timer for 10-15 minutes1
- Slowly lower yourself into the tub, lowering your waist down until the water reaches your neck.
- Try to relax by taking deep breaths while soaking. If you feel uncomfortable, get out of the tub as soon as possible, especially if it’s your first time in ice baths.
- When time is up, get out of the tub and remove your wet clothes. Dry yourself with a towel and keep your body warm.18
Precautions for Ice Bath
If you are a beginner who has never tried Ice Bath before, it is recommend that you consult an expert or look for a place where experts can advise and supervise you at all times to ensure that soaking in cold water is appropriate and safe for your body. Because if done incorrectly, it can be harmful to your body. If you have health problems, you should consult a doctor before using it.