BENEFITS OF COLD PLUNGE & SAUNA

When you make a proper cold plunge/ ice bath part of your daily practice, you unlock a multitude of health benefits.  Cold water hydrotherapy, also known as a cold plunge or cold water immersion, is a therapeutic technique that involves immersing the body in cold water for a short period of time. The therapy works by exposing the body to cold temperatures, which can help to reduce inflammation, increase circulation, and promote healing.

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Benefits of the ice bath can include:

• Speed up recovery after physical exercise

• Reduces inflammation and sore muscles

• Improved immune response

• Improved circulation

• Increased energy and focus

• Aids weight loss efforts

• Hormesis - the bodys positive adaption to stress

• Mindfulness practice

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Cold water therapy works by causing the blood vessels in the body to constrict, which can help to reduce inflammation and promote the flow of blood and oxygen to the affected area. This can help to speed up healing to reduce pain and discomfort.

The benefits of the ice bath are numerous and include reducing pain and inflammation, improving circulation, and boosting immune function. It is commonly used to treat conditions such as muscle soreness, arthritis, and sports injuries.

Research has shown that the ice bath is safe and effective. In a study of athletes, for example, cold plunging was found to significantly reduce muscle soreness and improve recovery time. Another study found that cold plunges improved circulation and reduced pain in patients with rheumatoid arthritis.

Overall, ice baths/ cold plunging is a valuable tool for promoting healing and reducing pain and discomfort in a wide range of conditions. Whether you are looking to improve circulation, reduce inflammation, or relieve pain and discomfort, adding a cold plunge to your routine may be an effective treatment option.

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How long should I stay in the cold water therapy to get the benefits?

Cold-shocking the body using cold water therapy can produce an effect even as low as 30 seconds. Research has shown a significant increase in norepinephrine release which has been shown to suppress pro-inflammatory cytokines (reducing inflammation). At Tan403, we recommend to our members to start as quick as 30 seconds up to 3 minutes. With mental focus and training our members can stay relaxed for 2 minutes with minimal training.

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Is it beneficial to end my session on the cold?

It can be if you are looking to improve your cold adaptation, increase metabolism and shed some fat. Cold water therapy aids in weight loss through shivering, kinetic energy and creating more brown adipose tissue (BAT) otherwise known as brown fat. If you end your session on cold water therapy, we recommend a much shorter duration such as 30 seconds-1 minute.

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