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Have you heard about the growing buzz around cold plunges? Once primarily used by professional athletes, cold plunges have gained widespread popularity, with everyday fitness enthusiasts now embracing them as part of their routine. But the question remains: is it better to cold plunge before or after a workout?
In this blog, we'll explore the benefits of a cold plunge at different points in your routine and help you decide which approach works best to align with your fitness goals. Whether you're looking to reduce soreness or improve muscle function, understanding when to take the plunge can make all the difference. Let's dive in.
What is Cold Plunging?
A cold plunge (also known as cold water immersion or cold water therapy) involves submerging your entire body in cold, icy water. It can be done in a cold plunge tub, an ice bath, a cold shower, or a cold body of water. The thought of jumping in frigid waters might seem intense to some people. However, this practice has existed for thousands of years due to its numerous health benefits.
The degree of coldness and the time spent submerged in cold temperatures vary. However, those who practice regular cold plunging do it in water, typically between 50 and 60 °F, and spend 3–10 minutes submerged.
Cold water immersion helps heal a variety of aches and pains. But it can also be dangerous when practised incorrectly. That's why it's always recommended to start slowly and consult a health professional if you suffer from chronic health conditions before literally taking the plunge.
Benefits of Cold Plunging Before a Workout
Cold plunging before a workout can help enhance your performance. It can also provide mental health benefits and prepare your body for physical activity. Here is how cold plunge therapy can positively impact your routine.
Enhances Circulation
When you take a cold plunge, your body kicks into action. First, your blood vessels constrict to keep your core temperature stable. Then, as you warm up, those vessels dilate, boosting blood flow throughout your body. This process not only helps warm your muscles but also delivers much-needed oxygen and nutrients while flushing out toxins.
So, whether you cold plunge before or after a workout, good circulation supports better muscle function, reduces the risk of injury, and helps you perform at your best. It also eases muscle stiffness, making it easier to move and stretch while giving your cardiovascular system a healthy boost to handle the demands of your workout.
Boosts Energy Levels
Feeling sluggish before a workout? Cold water immersion could be just what you need to kickstart your energy levels. That's because cold exposure triggers a release of adrenaline and norepinephrine, two hormones that significantly boost alertness and focus.
This rush of energy can help you feel more awake and mentally prepared for your workout. The shock of cold water also stimulates your nervous system, giving you a refreshing jolt that's hard to replicate with other pre-workout techniques.
This energy boost is beneficial if you work out in the morning or after a long day when fatigue takes over. Instead of relying on coffee or energy drinks, you can get the same benefits with a quick dip in cold water. Plus, as ice baths and weight loss have been linked to the potential for increased metabolism, cold plunges could offer even more long-term advantages.
As you get accustomed to cold plunging, your endurance will improve. This allows you to push through more intense workouts with ease.
Benefits of Cold Plunging After a Workout
Taking the time to cold plunge after a workout can help you in the recovery process and help your body bounce back more quickly. Let's dive into the specific benefits of post-exercise ice water immersion.
Accelerates Recovery
One of the primary reasons people turn to cold water exposure after a workout is for faster muscle healing and overall recovery. Intense exercise puts stress on your entire body, including your joints, nervous system, and energy levels.
Cold plunging helps reduce inflammation throughout the body, not just in your muscles. By constricting blood vessels, it aids in active recovery by reducing swelling in joints and tissues. This can lead to less stiffness and quicker recovery from general fatigue. Additionally, a pre-workout cold plunge can help regulate your nervous system, easing mental fatigue and promoting a faster return to your peak energy levels.
With improved circulation and reduced inflammation, your body can bounce back more quickly, leaving you feeling refreshed and ready for your next workout.
Reduces Muscle Soreness
Delayed onset muscle soreness (DOMS) is a common issue after a challenging workout. During intense exercise, your muscles undergo small tears that lead to inflammation. While this process is essential for muscle growth, it can cause discomfort and interfere with your daily activities or your next training session.
Implementing a cold plunging routine can be a highly effective way to reduce post-workout muscle soreness and alleviate discomfort post-exercise. That’s because it reduces inflammation and decreases the buildup of lactic acid in your muscles. It not only aids in active recovery but also enhances muscle protein synthesis, allowing your muscles to rebuild and support muscle mass more effectively.
The cold water also numbs your muscles and joints, providing immediate relief from pain and stiffness. This temporary numbing effect can make it easier to move and stretch, even after an intense session.
Professional athletes often use cold plunges to recover more quickly from muscle pain and soreness after big games or training routines. This practice not only aids muscle hypertrophy but also helps them bounce back faster between activities, making cold plunging a valuable recovery tool in the world of sports.
How to Safely Add Cold Plunges to Your Routine
Cold plunges are never something you should dive into without gradual exposure beforehand. The cold can cause health issues, and there are potential downsides, especially if you’re unaccustomed to it. Start any cold plunge routine by easing into the practice with short durations, each between 30 seconds and a minute. Allow your body to adjust to minimize inflammatory responses before increasing the time.
Your main focus should be on consistency rather than diving straight into longer, intense sessions. If you're doing cold plunges after a workout, remember that it may take time for your muscles to adapt. But, as your endurance builds, you'll start reaping all the benefits, such as enhanced circulation, improved insulin sensitivity, and quicker recovery times. Consider whether you want to cold plunge before or after a workout to determine the best approach for your routine.
Optimal Cold Plunge Temperature
The optimal temperature for a cold plunge ranges between 50-60 °F. This may feel freezing at first, but it's within a safe range to feel the potential benefits without causing your body harm.
If you're still getting used to cold water immersion, consider starting on the warmer end. Then, slowly decrease the temperature as you become more comfortable.
Going too cold too fast could lead to shock or discomfort. Finding a balance that suits your experience level and goals is important. A thermometer can help you monitor the temperature to ensure you stay within the ideal range.
Focus On Your Breathing
The shock of plunging your body into cold water as part of cold therapy can cause you to hold your breath or start breathing rapidly. It may even feel like you can't catch your breath, which can lead to panicking. To avoid unpleasant situations and maintain mental clarity, take a few deep breaths to calm your nervous system before getting in.
Once you're submerged, practice slow, steady breathing. Focus on inhaling through your nose and exhaling through your mouth, which helps regulate your heart rate and keeps you calm. Practising controlled breathing will not only help you manage the cold but will also help you enhance your mental state, which is beneficial to your health.
Monitor Your Body's Response
While cold plunges before or after a workout provide many mental and physical benefits, it's essential to remain aware of how your body reacts to this sudden change in temperatures. Pay attention to signs like numbness, excessive shivering, or dizziness, which can indicate you're pushing yourself too hard.
If at any point you feel uncomfortable or experience pain, exit the water to reduce the risk of hypothermia and keep yourself warm to bring your core body temperature back to normal. Remember that everyone's tolerance to cold is different, so respecting your limits is important.
Even if you're cold plunging in water a little warmer than the recommended temperature, you'll still enjoy the positive effects of cold plunging without risking your health. With practice, you'll eventually be able to tolerate longer periods in colder temperatures.
Warm Up Properly Before and After
Cold plunges may be invigorating, but you should still prepare your body for the shock of cold water. Doing a quick warm-up is important to get your blood circulation flowing and muscles ready for the cold. Simple activities like light jogging or jumping jacks for 5–10 minutes can help improve circulation and prepare your body for the temperature shock.
After your cold plunge, avoid immediately using a hot shower or sauna. Instead, start with light movement, such as walking or stretching, to gradually warm up. Once your body has adjusted, you can safely use a sauna or warm shower to help your muscles recover, especially if you're cold plunging post-workout.
Consult Healthcare Providers
Before making ice-cold baths a regular part of your workout routine, it's best to consult with your doctor. This is especially important if you have pre-existing conditions like heart disease or high blood pressure.
Sudden cold water exposure causes blood vessels to constrict, increasing strain on your heart and circulation. A medical professional can guide you on the best approach based on your personal health history to ensure that cold plunging is both safe and beneficial for you. They can also offer advice on how often you should cold plunge to maximize the benefits without risking adverse effects.
Frequently Asked Questions
To get the most out of cold plunging before or after your workout, it's important to understand the dos and don'ts to help avoid potential risks.
What Not to do After a Cold Plunge?
After an exhilarating cold plunge, avoid rushing into strenuous activity immediately. Remember, our muscles need time to adjust, as the cold temporarily reduces flexibility and circulation. Skipping a proper warm-up after plunging can increase your risk of injury.
Also, avoid immediate hot showers or saunas, as the sudden temperature shift can stress your body. Instead, gradually warm your body through light movement or a warm bath.
Lastly, remember to hydrate with water, as cold plunges can sometimes mask your need for fluids.
How Long Should You Cold Plunge After a Workout?
You should, ideally, aim for 5 to 10 minutes in the cold water, depending on your comfort level. For those new to cold exposure, starting with shorter durations will still offer benefits.
However, be cautious about spending too much time in the cold water, as prolonged exposure can restrict blood flow to your muscles, potentially delaying your recovery. Always listen to your body and adjust the duration to what feels comfortable for you. Remember, the quality of the plunge is more important than the time spent in the water.
Can You Cold Plunge Twice a Day?
Yes, you can perform cold plunges twice a day, but listening to your body and monitoring how it responds is important. Adding a second plunge may benefit your health if you feel energized and recovered after your first session.
However, if you experience fatigue, numbness, or prolonged soreness, consider limiting plunges to once a day or spacing them out further. Overdoing it could strain your system, so remember that finding a balance is essential for your health.
Whether you cold plunge before or after a workout, incorporating cold immersion into your workout routine can boost your energy levels and accelerate your recovery period. Remember to listen to your body for the best results. For the ultimate home experience, Northern Saunas offers premium cold plunge tubs and saunas to transform your wellness routine into a revitalizing ritual.
