Sink into a Healthier Life with Cold Plunges
Known Health Benefits
Athletes have been using cold plunges for decades, and for good reason. Many of the known benefits of cold plunges are perfect for them, the most notable being reduced soreness. Enjoying a cold plunge after a workout effectively reduces how sore you are for the following days. For those doing endurance training, such as the numerous runners and bikers in Alaska, that cold plunge is perfect right after a workout. For lifters and those hoping to build muscle, it’s best to wait until 4-6 hours later, as the cold could stunt muscle-building for those first few hours. Along with being less sore, most athletes also report feeling better overall and recovering faster after a cold plunge.
And it’s no wonder: cold plunges are also confirmed to reduce inflammation and swelling, as well as releasing two neurotransmitters that benefit the brain and body. Dunking in cold water stimulates a certain shock response, which causes blood vessels to constrict, reducing inflammation. As a part of that shock the brain releases norepinephrine (a type of adrenaline) that increases alertness, focus, and energy. It also releases dopamine, the classic happy chemical.
All of this leads to a wondrous decrease in stress up to 12 hours after the plunge.
Health Benefits Being Studied
Perhaps you aren’t an athlete. You never experience inflammation, and your focus is always spot-on. Let’s even say that you perfectly manage your stress and find yourself always happy. (If that’s the case, I wish I was you!) Recent studies point to more benefits of cold plunges beyond those that have been confirmed already. One of the most exciting is a boost to the immune system, present from an increase in white blood cells. Another is a positive effect on cardiometabolic health, lowering the risk of diabetes, heart attacks, strokes, and more. Even sleep is likely to improve after a dip in a cool pool!
How to Cold Plunge Correctly
Alright, you’re sold. But how cold should you go? How long and how often do you need to sit in that frigid water to see these benefits? And should you be hopping from the hot tub to the cold plunge and back again?
First off, because of the cold shock response, those with preexisting cardiovascular health issues should chat with their doctor before jumping in.
Second, the ideal temperature range for these benefits is something that most bodies will need to work up to. As a beginner, a good starting temperature is 59F and a good time is anywhere between 30 and 90 seconds. The focus is on steady breathing, especially after that initial shocking breath. Once you can handle 90 seconds with a cool head, it’s time to turn down the temp or turn up the time.
The lower range of the ideal temperature zone is 50F. A cold plunge that’s colder than that doesn’t show many additional health benefits, and at 40F and lower is a health risk. At the 55F-59F range, which lends to all of the above benefits except reduced muscle soreness, the recommended time is between 3 and 8 minutes. For those looking to dip after a tough workout or to reduce inflammation, the tub should sit at a crisp 50F-54F, but time drops to only 2 to 5 minutes.
Sitting in the tub for longer, especially at colder temps, doesn’t rush or increase benefits. Either does hopping from hot to cold and back again. Going from fairly hot, such as from a sauna or hot tub, then dunking into a cold plunge can amplify the benefits above, primarily because your blood vessels go from extra dilated to extra small. But jumping right back into the hot after the cold doesn’t add anything. After a cold plunge the best way to warm up is gradually. As with anything, consistency is key. Around 11 minutes in a cold plunge each week, spread out over multiple sessions, is what shows the most results.
If you’re lucky enough to have a cold plunge at your gym, congrats. But oftentimes temperatures are not readily available, making it tricky to build up to the right temps, or even to know how long to sit for. And if your goal at the gym is to build muscle, you shouldn’t be dipping into the cold plunge right after your workout anyways. Filling your bathtub with ice is a great way to make sure you never have ice on hand, and can also be a struggle to regulate temperature. The best option to get a consistent routine and see the wide range of health benefits of a cold plunge is to get a tub that’s specially designed for it. Alaska Stove & Spa has got you covered. Call or come in today.
