Imagine having the best day at the gym, where you worked through your strengths and weaknesses. The rush of excitement of trying something new and the pride of being able to pull through feels like a reward in itself. But the next day, you are ridden with severe body aches, making it impossible to hit the gym again.
That’s when adding ice baths to your post-workout recovery routine can be immensely beneficial. Ice baths are known for their ability to speed up the muscle recovery process by increasing the flow of oxygenated blood. Besides, by choosing a brand like Recover, you can enjoy the benefits of ice baths and continue achieving your health goals while recovering at your own pace.
If you are wondering how ice baths can help, here’s every detail you need to know about:
What Is an Ice Bath?
An ice bath involves taking a dip in cold water (between temperature range - 50-59°F) for 10 to 15 minutes after you have engaged in intense physical activity. Some people may choose to pair ice baths with sauna sessions, depending on the intensity of the recovery rate they want to achieve.
How Do Ice Baths Work
The cold temperatures of ice baths bring down the metabolic rate while increasing the blood flow to different vital organs of your body. It also reduces swelling, pain, and discomfort as the lactic acid deposition in the affected area is flushed out.
Besides, as you step out of the immersive environment, the body’s temperature will slowly begin to rise, relaxing the muscles and allowing for better overall recovery. The blood vessels and tissues also expand and contract when exposed to cold temperatures, delivering nutrients and oxygen to muscles that need more support to heal.
The Benefits of Using Ice Baths in Your Workout Recovery
When you include ice baths as part of your post-workout routine, expect these benefits:
Muscle recovery
As the ice bath affects the metabolism, the overall effect on physiological processes also takes a hit. The cold temperatures also work towards reducing swelling and tissue breakdown, allowing for deeper healing. The muscle relaxation also prevents muscle spasms while aiding better sleep.
Instantly refreshes
An ice bath is the best way to instantly get rid of muscle fatigue and feel mentally refreshed. The inflow of fresh, more oxygenated blood ensures you feel charged even after the most intense workout routine. The cold also has a numbing effect on stress, reducing stress hormone levels.
Better circulation
The switch between vasoconstriction and vasodilation significantly enhances blood circulation in the body, allowing for nutrients to reach deeper layers of muscles. Over time, as the circulation system becomes more adapted to cold water exposure, it becomes easier for your body to regulate the shifts and heal.
How To Use Ice Baths for Maximum Advantage
To make the most out of your ice bathing experience, utilising the right technique is crucial. If you are planning to start using cold water therapy, here are some effective ways to use it:
- Ice baths are ideal when you have engaged in a physically demanding and high-intensity workout regime.
- Plunging in cold water at least 1 to 3 times a week is recommended. Beyond that may start showing negative effect on the body.
- Invest in durable and high-quality ice bath equipment to prevent sudden temperature fluctuations and ensure safety while you are completely relaxing.
- Do not expose yourself for longer than 10 to 15 minutes. Make sure the ice bath temperature should be between 50°F to 59°F.
- You can consider adding a drop or two of essential oils to the bath. Peppermint, eucalyptus, and rosemary oils are great for helping soothe tensed or sore muscles.
- You may also consider combining ice bath with other recovery techniques to maximize results, such as aromatherapy (to feel completely relaxed).
- Avoid ice baths if you have any medical condition that can get triggered when the body is exposed to sudden temperature changes.
- Start slow and build pace minute by minute. Aiming to dip for 15 minutes the first time can cause injuries. Instead, start by dipping for 2 minutes initially and later increase the time spent in the bath.
- While cold water therapy is great in itself, it alone cannot help with muscle recovery. If the pain and discomfort still persists, consider getting in touch with medical professioals immediately.
Bottomline
Workouts have become an integral part of many lifestyles today. Ice baths allow people to continue taking care of their health, speed up muscle recovery and feel refreshed even after the most tiring day. To maximize your utilization of ice baths, make sure you are taking a dip at least two times a week and are eating healthy meals for quicker as well as sustainable muscle recovery.
