If you’re looking to cool down after a tough workout or warm up before a big race, an ice bath may be just what you need. But if the thought of submerging yourself in a tub full of cold water makes you shiver, don’t worry – we’ve got some tips to help make the experience more bearable.
1. Time it right: Don’t jump into an ice bath right after working out – your body needs time to cool down gradually. Wait at least 20 minutes after exercising before taking the plunge.
2. Make it comfortable: Add enough ice to lower the water temperature to 50-60 degrees Fahrenheit, but not so much that it’s uncomfortable to sit in.
3. Get in slowly: Lower yourself into the tub a little bit at a time until you’re fully submerged. It’s normal to feel an initial shock of cold, but your body should adjust within a minute or so.
4. Stay in the tub for 10-15 minutes: Once you’re in, try to relax and stay for the full 10-15 minutes. It may be tough, but the benefits are worth it!
5. Warm up afterwards: When you’re done, gently towel off and put on some warm clothes. Avoid hot showers or baths, as they can cause your blood vessels to dilate and lead to an increased heart rate.
Taking an ice bath may not be the most pleasant experience at first, but it can do wonders for your body. With a little preparation and the right mindset, you’ll be able to reap the benefits in no time. After a few tries you will love it more and more. The end goal of such an ice bath session is of course that you become relaxed, while you push your limits further every time. You will come out of a session mentally and physically stronger. You do this by, among other things, focusing on your breathing and by relaxing.