Nowadays, ice baths are gaining a lot of popularity among people of all age groups. People are posting about their experiences and the benefits that they experience regularly, as many studies and research have concluded that adding ice baths to your daily lifestyle is quite beneficial for you. For those who like to push their limits and make the most out of their workouts and training routines, ice bath helps recover and relieve soreness.
Usually, choosing this harsh routine for better health is a bold move for anyone. From celebrities to popular athletes all over the world, many are sticking to this technique and posting about the benefits. When it comes to adding ice baths to your lifestyle, keep reading and get all the details related to the benefits, precautions, and limitations. This article is going to give you all the ideas about preparations and usage of ice baths.
What Is The Benefits Of Ice Bath? Immersive Research Into a Cool Therapy
The ice bath is a simple but beneficial method that gives you relief from stress, improves cognitive function, and helps in muscle growth. When your body comes in contact with cold water, all the nerve receptors under your skin get alert, which increases your concentration.
There are certain regulations that a person should follow before entering a tub filled with ice and water. If you are trying the ice bath for the first, make sure that you are regulating your body’s temperature. Stay inside for a limited time only, as excess exposure to ice water can lead to hypothermia. If you are one of those who like to test your limits and try to improve yourself every day, the ice bath is just the thing for you.
What Are The Do’s And Don’ts Of Ice Baths? Disadvantages Of Ice Baths
Similar to other things, ice baths have limitations and precautions that a person needs to take before entering the tub. When it comes to time management and the temperature of the water, you need to be certain about all the small details, as it could harm your body as well.
Make sure you are getting all the ice from a healthy water source, as ice made from contaminated water can lead to infections or rashes on your body. Anyway, here are all the regulations and precautions you need to take to take advantage of ice baths without harming yourself:
1] Take Your Time Inside Seriously
Time management is crucial when it comes to taking advantage of ice baths. You only have to stay in the icy water for as long as you can. Pushing your limits is one thing, but not harming yourself with your ego is another. Try to stay inside the water for at least 15 minutes for optimal benefits and no harm whatsoever. As tolerance increases with time and practice, so can increase your staying time after a certain period as well.
2] Maintain A Proper Temperature
Temperature is another essential thing you need to maintain for best results and no harm to yourself. Make sure that the temperature of water in your ice bath stays between 10 to 15 degrees Celsius. If the temperature gets lower than that, you have a great risk of getting hypothermia. If the water temperature is higher than that range, it won’t benefit you much.
3] Regulate Your Breathing
Breathing is essential for staying inside for longer periods. Regulate your breathing while sitting in the tub of icy cold water. Make sure you are inhaling and exhaling from your nose to strengthen your lungs as well. Squeeze your diaphragm and force all the air inside and out slowly.
How Is Ice Bath Beneficial For The Body?
When it comes to making the most out of your daily efforts and exercise, start your day with an ice bath session. As cold water is beneficial for reducing inflammation and swelling in your body, it will improve your nervous system. If you still think that doing an ice bath will be hard, try for the first and see the effects for yourself. Anyway, let’s look at all the essential benefits of doing ice baths regularly:
1] Provides Relief From Fatigue And Related Pain
An ice bath has a direct effect on your central nervous system. Your central nervous system is responsible for all of your motor functions and abilities, so giving it the therapy of icy cold water can be beneficial. Pain relief is one of the main benefits it gives to your body. Along with it, ice baths reduce inflammation and provide relief from fatigue. Dipping inside the tub after your workout or a hard day at work will release all the stress from your muscles, making you relaxed and calm.
2] Improved Muscle Recovery
When you are a gym goer or a runner, there are times you feel like your arms or legs would fall off from the pain. The pain in your muscles is from less rest you are giving your body to recover. Well, there is nothing to worry about anymore, as ice baths will do the recovery for you. Taking an ice bath after your exercise or a long day of work will treat your muscles like acupuncture therapy. It will help your body repair all the muscle tissues more effectively and faster.
3] Promotes Healthy Cognitive Function
Ice baths not only help relieve your fatigue and improve your muscle recovery but also improve your mental health. If you are taking your mental condition seriously and want to improve your concentration, memory, and cognitive function, try doing ice baths regularly. Make sure you are doing some type of physical activity before the bath, as it will allow you to stay longer in the water.
Wrap-Up
All the above points are well-researched and will be beneficial for you and your fitness journey. Make sure you are taking all the precautions to experience the best possible results from ice baths. Always go for your training, exercise, or running before the ice bath session, as it will release all the stress from your body effectively.
References
- Health effects of voluntary exposure to cold water – a continuing subject of debate
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/ - Post exercise ice water immersion: Is it a form of active recovery?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/
