Immersing a single limb or whole body in cold water for 10-15 minutes is originally an ice bath used by athletes to repair muscles. Recently, it has become popular abroad and even Jennie has fallen in love with it. Many studies have shown that ice baths can not only help sleep, but also improve immunity. If you want to try it, the following are the things you need to know for beginners.
What is an ice bath?
It is also called cold water soaking therapy, which is considered a cryotherapy, but it is not as intense as cryotherapy. Cryotherapy is to expose the body to a temperature of -128 degrees Celsius, but the temperature of the ice bath is actually just10-15 degrees CelsiusSuch temperature is already cold for the body, enough to relax the body without freezing.
When should I take an ice bath? How long does it take to wash?
The timing of the ice bath is crucial. Experts recommend the bestTime is after exercisewhen your muscles start to cool down and recover from damage, is the best time.If you drag it for too long, the effect of the ice bath will be useless. The ice bath should not be too long, 10-15 minutes is the bestso as not to cause hypothermia or frostbite. If you find that your body begins to discolor, you must come out immediately.
7 benefits of ice bath
Want to try “ice bath” when you see this? Here are 7 benefits of ice baths.
1. Recover muscle damage after intense exercise
The principle is very simple. When soaking ice water, the blood vessels will shrink and become smaller. When you leave the ice water, the blood vessels will expand again at room temperature. This rapid shrinkage and one by one helps metabolize the waste in the muscles. In addition, rapidly expanding blood vessels can provide the nutrients and oxygen that the muscles need to help muscle recovery after intense exercise.
2. Prevent muscle soreness
You have experience after exercise, the next day the body muscles of muscle soreness? Another function of ice baths reduces laxative muscle soreness, as the concept of ice, cold water can slow down the symptoms of inflammation.
3. Reduce body temperature
The obvious effect of ice bath is to lower body temperature in a short period of time. In a research report, it was found that taking a cold bath (like an ice bath) can alleviate the problems of labor-based heatstroke and excessive body temperature after exercise. In addition, whole body soaking can effectively reduce excessive body temperature.
4. Promote mental health
Unexpectedly! Ice baths are also beneficial for mental health. While most people may feel uncomfortable at first, an ice bath can allow you to focus on breathing and relaxing. As time goes by, the tolerance for ice bath increases and begins to understand its efficacy for muscle recovery. This kind of adaptability is helpful for exercise and life, and some studies have even shown that ice baths can improve depression.
5. Help sleep
Cold water has a positive impact on the human central nervous system and can allow you to quickly enter sleep. So when you exercise, a 10-15-minute ice bath will make you feel more comfortable and you will have a good sleep that night.
6. Reduce the risk of injury and prepare for the next exercise
As mentioned earlier, an ice bath can help muscle recovery, reduce muscle soreness, and thus restore the body to its original state. Therefore, returning to the original state of the body can reduce the risk of injury, so avoiding superimposed injuries, ice bath is a good choice. In addition, a good body can bring better quality to your next exercise.
7. Strengthen the immune system
According to research, ice bathing can strengthen the immune system. When going to school or work, people who have the habit of ice bathing are less likely to get infected by 30% than those who do not have the habit of ice bathing. Therefore, for the sake of physical health, it is definitely the right choice to have an ice bath occasionally.
