The most important part of ice bath therapy is to become familiar with your own limits and always follow the advice of coaches, doctors and physiotherapists to get the biggest health benefits from your sessions.
How to get started
Time & Duration
The earliest you get into an ice bath after a workout or competition, the better effects it will have in your body. Ideally, you should immerse yourself right after a training session and stay up to 10-15 minutes.
Ice baths can be used for any type of athlete, and after any type of sport or training. iCoolsport has supplied to many sporting teams and elite athletes all over the world, such as runners, swimmers, cyclists, boxers, rowers, soccer and basketball players and many more.
Depth of ice bath
The benefits of ice bath recovery is obtained with high-static pressure immersion only available in baths with a minimum depth of 55 cm. The deeper the immersion, the better effects it will have in your body. It is not recommended immersing your head.
Most of the world’s leading experts in ice bath recovery are now recommending slightly higher temperatures between 8 to 12 degrees celsius. You should not use lower temperatures until you have become well accustomed to no less than 8ºC.
Focus on taking deep, controlled breaths and maintaining long slow and solid inhales and exhales as the experts recommend. This will assist you to get the most out of your recovery sessions and the maximum health, fitness and immunity benefits.
Follow advice from your doctor
Become familiar with your own limits and always follow the advice of coaches, doctors and physiotherapists to get the biggest health benefits from your sessions.
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Mood & Mental state
Lift your mood
Cold water immersion can trigger a floodgate of mood-enhancing chemicals in the brain by awaking a natural ‘fight-or-flight’ response.
This response to ‘environmental stress’ conditions our brain to cope better with the stressors of everyday life and helps decrease the production of inflammatory cytokines which are linked to anxiety and depression.
By exposing your body to colder temperatures, you’re able to build up a higher tolerance to stress.
Weight LOSS & Metabolism
It’s a no-brainer that a healthy diet combined with regular exercise helps yield results for our physique. But did you know there are certain techniques you can apply to drive your body further into fat burning mode?
Cold water immersions have been shown to trigger ‘recruiting’ which means your body can take white fat cells and turn them into brown fat cells. It’s a process called thermogenesis, and it’s been shown to help with metabolic function, blood glucose levels, and the prevention of weight gain.