So, Exactly How Long Should You Tie Up When You Have a Cold?

Spend more than a few minutes scrolling through the deep waters of TikTok, and chances are your eyes will land on one of the hundreds of thousands of cool videos — that is, they willingly spend a few minutes in the cold. water, all in the name of good health and recovery.

But so you don’t hesitate until another episode of the virus, let it be known that many athletes swear by the cold because of its recovery benefits. “Many people find that adding cold water to their exercise routine helps for muscle pain and speeding up recovery. “Cold water reduces muscle inflammation and relaxes the nerves a bit, providing faster pain relief and can help you recover faster after exercise. exercise hard.”

If you have not yet immersed yourself in the world of polar therapy, it is clear. This procedure involves immersion in cold water in a cold bath or tank. You can take the DIY route by using ice packs to chill the water, or you can splurge on a cold tub that has all the bells and whistles associated with cold water. “The temperature can range from 40 to 50 degrees Fahrenheit,” says Louis Chandler, certified trainer and Head Coach at Alo Wellness Club.

But as with most things in life, balance is key when it comes to weight loss. You want to stay in the tub long enough to reap the benefits (and have the mental toughness that comes with enduring uncomfortable conditions), but not so long that you risk hypothermia or frostbite. So the million dollar question becomes: How much time should you spend to get all the benefits without the negative side effects?

How to Get the Best Cold Plunge Time

Here’s the good news: So far, we have no scientific evidence to support the idea that more time in cold water equals more benefits, according to Clayton Buckaloo, XPT-, ACE-, and personal trainer at NASM certified and Equinox trainer. “The point of being in a cold state is to have a stress response, slow your heart rate, and lower your body temperature,” he explains. “When you do those things, regardless however long it takes, you’ve achieved most of what you need from the cold.”

On the other hand, many people use cold plunges as stability training—which is why if you can talk yourself out of being uncomfortable in the tub, you’ll be able to do the same in no time. when you are out of it. “Adding more time can – depending on the temperature and depending on your body – allow you to exercise more mentally,” says Buckaloo. But while you are getting your feet wet, remember that even a short time can help you a lot.

If you’re not sure about a short cold plunge, a cold plunge, or a long cold plunge, we’ve got you covered. Below, we will detail the different seasons of ice baths and their corresponding benefits.

Cool Short Plunges

Chandler defines a short-term slump as any time less than two minutes. At this point, your body goes into fight or flight mode, a physiological state that occurs when your body perceives a threat or stress. This behavior activates your sympathetic nervous system, which triggers the release of endorphins and eases the cold sensation to make you feel (slightly) relaxed – which can result in increased mood and energy. strong.

Dr. Mohr adds, “For those who go to the gym regularly, [short cold plunges] it can mean less muscle and joint stiffness, improved joint function, and possibly faster recovery.” Remember that during exercise, small microtears in the muscles can cause inflammation, and recovery involves repairing this severe damage. However, adaptability occurs when the body strengthens these repair cells over time, making them more resilient to future stress. When cold water hits pause the swelling that occurs naturally after a hard workout, it can also reduce the adaptations that make your muscles grow and get stronger over time.

Fairly Cold Conditions

If you stay between two and five minutes, then you are firmly in the moderate cold water camp. During this time, Chandler says, the longer you sit, the better your blood flow. This increase in blood flow can help you recover faster from your strenuous activities. Dr. “When you jump into cold water, your blood vessels tighten and dilate as your body tries to warm up,” explains Mohr. “This helps remove metabolic waste from your muscles and increase oxygen-rich blood flow. Good circulation after exercise helps muscles recover faster by maximizing the benefits of your exercise.” .”