Cold plunges, or submerging parts of your body under cold water for short periods, are gaining popularity in the health and fitness world as a means of recovery and bodily restoration. Let’s talk about what cold plunges are and when they’re best applied.
Studies have shown cold water immersion – in temperatures ranging from 39 to 55 degrees – can promote short-term muscular recovery through increased blood flow.
The cold causes blood vessels to constrict, reducing blood flow to inflamed areas and minimizing swelling and tissue breakdown. This process is especially beneficial for recovering after moderately strenuous exercise, like long runs or HIIT training.
However, it’s important to note that cold plunges should likely be avoided after heavy resistance training.
The cold can inhibit muscle repair, which is crucial after intense strength workouts. Instead, consider using cold plunges after lighter, less time-under-tension workouts or rest days to aid recovery and boost overall health.
Other Cold Plunge Benefits
Along with minimizing inflammation and swelling, cold plunges can also help the body regulate temperatures outside of the plunge, which can lead to better metabolic effects.
Fat loss is a product of good core temperature regulation, so those who cold plunge may experience a better core temperature, thus burning more calories both at rest and during exercise.
Safe Implementation Protocols for Cold Plungers
To get the most out of cold plunges, start with short sessions of 1-3 minutes post-workout and gradually increase the duration as your body adapts. Aim for no more than 2-4 sessions per week on the higher end, and consult a medical professional before scaling to this level.
Cold plunges can be a powerful addition to your recovery routine when used appropriately. With the right training intensity, people who utilize cold immersion can see immense returns in their fitness.
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