The benefits of a cold plunge range from reducing body-wide inflammation and soreness to improving cognitive function and mood. It’s no wonder why so many people in the United States and Canada are adding cold plunges to their wellness routines, by sitting in freezing water right after their workout sessions.
Cold plunges or ice baths have been gaining popularity here in Singapore within the fitness and wellness community.
But what is with all the hype about jumping into freezing water for an extended period of time? Is it truly beneficial, and do the advantages of a cold plunge genuinely stand out as one of the best methods for muscle recovery?
Let’s get down to it!
Table of Contents
How Does a Cold Plunge Work?
A cold plunge, also known as an ice bath or cold water immersion, is the process of immersing your body in cold water typically at a temperature of 10 to 15 degrees Celsius for about 10 to 15 minutes.
When you enter the cold plunge, your body and skin temperature drop drastically, narrowing your blood vessels, which then move blood to your core as your body tries to stay warm.
When you exit the cold plunge, your blood vessels expand, pumping oxygen- and nutrient-rich blood back to your body’s tissues and muscles. These processes of narrowing and widening your blood vessels help boost blood flow, delivering oxygen and nutrients while flushing out muscle waste. This leads to faster muscle recovery, reduced soreness, and improved tissue health.
That’s not all – let’s take a closer look!
Other Benefits of the Cold Plunge
All you need is just ten to fifteen minutes to experience the benefits of the cold plunge.
Apart from being a great post-workout recovery, scientific research and studies have also demonstrated some health benefits of using the cold plunge, especially for those who work out or are competitive athletes.
1. Enhanced Focus and Mental Clarity
Who would have known that indulging in a cold plunge benefits your cognitive function?
A study found that five to ten minutes of ice water immersion can help decrease nervousness, and enhance focus and mental clarity. Studies suggest that this could be attributed to the good sleep quality from a cold plunge, thus making you feel less fatigued.
2. Aids Muscle Recovery
Aiding in exercise recovery is one of the most popular benefits of the cold plunge amongst athletes.
Exiting an ice bath triggers vasodilation, which enhances circulation. This increased blood flow delivers nutrients to the muscles, aids in the removal of exercise-induced metabolic waste, and reduces inflammation. This process supports muscle building and enhances athletic performance.
Hence, ice baths are thought to be able to reduce DOMS (delayed-onset muscle soreness) after exercise, allowing you to get another workout in within a short time frame.
3. Boosts Mood
Increasing your mental resilience is one of the many cold plunge benefits, but there’s more – the endorphins produced as a result of this session can also help boost your mood, thus making you feel better.
The release of endorphins from cold exposure can elevate your mood and induce relaxation. This promotes a sense of calmness and heightens your overall well-being.
The Cold Plunge Negatives - Who Should Avoid It?
The benefits of ice baths are just one side of the story. Apart from the extreme cold temperature you feel when you’re immersed in the water, there are risks involved as well, especially if you have certain pre-existing health conditions such as cardiovascular/heart disease, high blood pressure, or conditions related to sensitivity to cold.
The decrease in core temperature plus the vasoconstriction of your blood vessels, slows the flow of blood in your body, placing stress on the heart.
This is why the team at Trapeze Rec. Club recommends avoiding ice baths if you have a history of:
- Heart diseases
- High blood pressure
- Diabetes
- Poor circulation
Another risk to take note of is hypothermia, which occurs when your body temperature drops too low. For this reason, it is important to pay attention to your body during an ice bath. Exit immediately if you start shivering uncontrollably or notice changes to your skin color.
How Long Should You Stay In A Cold Plunge For?
Many athletes suggest getting in as soon as possible after a workout to maximise its benefits.
Some research suggests that this method is most effective up to 24 hours after exercise. If you wait an hour after the workout, some of the healing and inflammatory processes would have already begun or have been completed.
The general advice is not to exceed any longer than ten to fifteen minutes in the cold plunge.
The Bottom Line: Are Cold Plunges Actually Good For You?
Despite the potential risks associated with cold water immersion, the benefits of a cold plunge extend to enhancing alertness, mitigating pain, and reducing inflammation, among many others.
These advantages can provide significant health benefits, including diminished muscle soreness, effective pain relief, and improved focus.
If you are looking for post-workout recovery alternatives, you may consider jumping on the bandwagon with Trapeze Rec. Club where we offer both hot and cold therapy in our private cold plunge and sauna suite tucked away in the heart of Tanjong Pagar!
References:
Srámek P;Simecková M;Janský L;Savlíková J;Vybíral S; (n.d.). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology. https://pubmed.ncbi.nlm.nih.gov/10751106/
Petersen, A. C., & Fyfe, J. J. (2021). Post-exercise cold water immersion effects on physiological adaptations to resistance training and the underlying mechanisms in skeletal muscle: a narrative review. Frontiers in Sports and Active Living, 3. https://doi.org/10.3389/fspor.2021.660291
Bouzigon, Romain, et al. “Cryostimulation for Post-Exercise Recovery in Athletes: A Consensus and Position Paper.” Frontiers in Sports and Active Living, vol. 3, 24 Nov. 2021, https://doi.org/10.3389/fspor.2021.688828.
Kelly, John S., and Ellis Bird. “Improved Mood Following a Single Immersion in Cold Water.” Lifestyle Medicine, vol. 3, no. 1, 2 Dec. 2021, https://doi.org/10.1002/lim2.53.
Lateef, Fatimah. “Post Exercise Ice Water Immersion: Is It a Form of Active Recovery?” Journal of Emergencies, Trauma, and Shock, vol. 3, no. 3, 2010, p. 302, www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/, https://doi.org/10.4103/0974-2700.66570.
