Ice baths: ALL about the benefits 0f this practice

It’s not for nothing that high-performance athletes swear that this practice helps them in their recovery. We talked about this challenge, both physical and mental, with two doctors.

If I see one more video of someone I know doing ice baths, I’m going to scream. Really, are its benefits so wonderful? Just by opening my Instagram I see thousands of videos of people taking deep breaths in a bathtub and I have to admit that although the idea is not that appealing to me. Perhaps what will convince me are its positive effects.

“There are many ways to take an ice bath, and not all of them have to be sophisticated”. “It can be just a cold shower or ice in a bathtub, submerging you up to your neck or just up to your torso.” The specialist insists that the easiest way to start is to shower every day with cold water for a few minutes. “The upper part of the torso is the most sensitive and the greatest benefit is obtained by hitting the torso, neck and front of the body”.

Now let’s talk about its benefits, are they myth or reality? We get to the bottom of the matter.

What are the benefits of ice bathing?

“Ice bathing, or cryotherapy, can provide several benefits. Some of them
include relief from sore muscles, reduction in core body temperature
after intense exercise, improved mental focus for some people, and
possibly better sleep quality. Sleep“. “In addition, the constriction of blood vessels by cold water can help with inflammation and swelling.”

What are the benefits of ice baths after exercising?

Taking an ice bath after a workout can help with delayed-onset muscle soreness. “However, “if it is a weight lifting/resistance workout, it is recommended to do it between 24 and 72 hours after exercise. If you do it before, you can counteract the positive effect of inflammation (for example, muscle hypertrophy) after a workout.”Some studies suggest that cold water therapy can help treat depression, improve the immune system and activate brown adipose tissue.

How long should you stay in an ice bath?

You can start from a warm temperature and go from less warm to lukewarm, from cold to cold. Some protocols have 3 minutes at 50 degrees. Or you could do 3 minutes as cold as you can on your back. 3 minutes a little warmer on the back, 30 seconds as cold as you can on the back, as cold as you can on the front. The important thing is to adapt little by little and work on your tolerance to the cold.

What to do after getting into ice water?

After soaking in ice water, there are a few steps you’ll want to take to maximize the benefits and minimize the risks. It is best not to exceed 10 minutes. “Afterwards, it is important to dry and dress appropriately to avoid an excessive drop in body temperature.”

Doctors also insist that you should pay attention to your breathing. “A person will gasp, which is part of the mammalian dive reflex that we all have”. If you are in water below 40 degrees, your dive time should be limited to 3 to 4 minutes and you should warm up immediately. Your core temperature will be warmer than your peripheral temperature. When that colder blood circulates with warmer blood, you can have a significant drop in your core temperature and can cause cardiac arrhythmia”.

Do ice baths help eliminate cellulite?

Sorry: but cold water therapymdoes not eliminate cellulite. “It is thought to increase the activity of brown adipose tissue and having more brown adipose tissue can increase energy expenditure and calorie burning. Cold also activates brown adipose tissue, but not to a level where a significant amount of calories are burned. And it’s worth noting that exercise will improve metabolic health and have the same benefit, and that cold water is not necessarily the most effective way to burn calories”. Regarding the latter, “Cellulite is a complex and multifactorial condition, and there is no guarantee that cold water will have a significant impact on its reduction.”

Does ice bathing help you sleep better?

Surely more than one friend has tried to convince you with this argument, but the reality is that there is no solid scientific evidence to support this theory. “Some people may experience a feeling of relaxation and reduced fatigue, which may contribute to better quality of sleep for them”. “However, this can vary between individuals, and it is important to listen to your body and adjust based on your own experiences.”

Just before going to bed, followed by a cold bath, can help you sleep better. “The change in temperature helps sleep, so the greater the change in the shorter time, the better you will sleep”.

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