WHAT IS COLD PLUNGE THERAPY?
A cold plunge is a form of hydrotherapy involving immersion in very cold water, typically at temperatures below 50°F (10°C). It's used for various purposes, including muscle recovery, reducing inflammation, and promoting alertness. Cold plunges are commonly found in sports training facilities, wellness centers, and health spas, often as part of a larger routine that may include saunas or hot tubs.
During a cold plunge, you typically immerse yourself up to your shoulders in a cold bath or pool for a brief period, often between 2 and 5 minutes. Aim to get at least your armpits submerged. Even better, try to submerge all the way up to your neck so that your thyroid is exposed to the cold water.
Cold plunges can be intense, especially for those who aren't accustomed to them. It's important to start slowly and avoid overexposure to avoid risks such as hypothermia or excessive shock to the system. If you have underlying health conditions, consulting a healthcare professional before using cold plunge therapy is recommended.
· All cold plunge sessions are included in the Unlimited CrossFit FBG package.
· If it is your first cold plunge session, please come with a buddy or schedule your first session with a coach!
COLD PLUNGE BENEFITS*
- Metabolism Boost & Weight Loss: Cold exposure activates brown fat, which boosts metabolism and energy expenditure through non-shivering thermogenesis. This can potentially help lose weight and improve metabolic health.
- Reduced Muscle Inflammation: Cold plunges can help decrease inflammation and swelling, aiding in muscle recovery and reducing soreness.
- Enhanced Circulation: The cold triggers vasoconstriction (narrowing of blood vessels), followed by vasodilation (widening of blood vessels) when you leave the water, which can boost blood flow.
- Improved Recovery: Cold plunges are often used by athletes to speed up recovery after intense physical activity, potentially reducing muscle fatigue.
- Mental Alertness: The sudden shock of cold water can increase alertness and stimulate the body's "fight-or-flight" response, leading to a rush of endorphins and adrenaline.
- Stress Reduction: Cold plunges help reduce stress hormone production.
- Endorphins Boost: Cold exposure stimulates the release of mood-boosting endorphins, norepinephrine, and adrenaline. It has been linked to treating depression and improving mental health. Cold plunge therapy can also reduce stress and anxiety.
- Dopamine Spike: Reward system activation. Cold plunges cause the prolonged release of dopamine.
- Better Sleep: Cold plunges help us regulate body temperature and help balance our natural circadian rhythm. They decrease our body temperature and activate our bodies to release parasympathetic hormones that cause us to be calm and relaxed.
WHAT TO BRING?
- You are going to get wet. Bring appropriate clothing/swimsuit to your session.
- Bring a towel
- Sandals/flip flops.
- Bring a friend! Do not cold plunge alone! Bring a friend or schedule a time with a coach to cold plunge!
WHAT TO EXPECT?
- 10 Seconds (Initial Shock): This is normal! The first moment, you enter the cold water, you may experience a sharp, intense shock to your system. Your breathing may become rapid or shallow, and you might feel a strong urge to get out quickly.
- 10-45 Seconds: Nervous system switches to fight or flight. Norepinephrine and dopamine increase.
- 45 Seconds (Adaptation Phase): After the initial shock, your body begins to adapt to the cold, usually within the first 30 seconds to 1 minute. Your breathing may slow, and you might start to feel more comfortable, though the cold sensation will remain.
- 1 Minute: Your breathing and heart rate stabilizes.
- 1-5 Minutes (Duration): Norepinephrine and dopamine have key rolls in activating brown adipose tissue or brown fat. Brown fat generates heat, through a process called non-shivering thermogenesis, which helps maintain your body temperature by burning calories. Cold plunge sessions typically last between 2 and 5 minutes, but the exact duration depends on personal tolerance and experience level. If you're new to cold plunges, shorter sessions are recommended to avoid discomfort or adverse reactions.
- Physical Response: The cold temperature causes vasoconstriction (narrowing of blood vessels), leading to decreased blood flow to the skin and extremities. When you exit the cold plunge, your body will experience vasodilation (widening of blood vessels), increasing circulation and warmth.
- After Effects: After a cold plunge, you might feel invigorated and alert due to the release of adrenaline and endorphins. Some people experience reduced muscle soreness and a general sense of well-being. Your skin may appear red from the vasodilation effect.
Precautions: If you have cardiovascular issues or other health conditions, take precautions and consult a healthcare professional before attempting a cold plunge. It's best to have supervision or a buddy system for safety.
