Contents
Introduction
It is no secret that Ice baths have taken over the wellness town, capturing the interest of many from star athletes to wellness enthusiasts who swear by its benefits. Just a single dip can help soothe those nasty post-workout cramps, reduce inflammation and increase your mental strength.
Factors That Determine Ice Bath Frequency Per Week
The Benefits You Want to Reap
People love Cold Plunging for many different reasons. Athletes and fitness geeks use it as a recovery tool after a sweat storm while others fall in love with bathing in Ice for the many health benefits it offers.
Experience with Cold Exposure
Next up, is your tolerance to cold. Frequent dips are better suited for regular practitioners.
Your Fitness and Activity Level
Are you someone who is always on the move or more of a desk potato Monday to Friday? Your activity levels play a huge role in determining the right Ice Bath frequency per week for you. Active individuals can benefit from more sessions while those with a slow living lifestyle may need fewer dips to see the same results.
Pre-Existing Health Conditions
If you have any health concerns like low blood pressure, heart conditions or extremely low cold tolerance, we highly recommend consulting with your health care provider who will guide you on the right number of sessions for you.
Weekly Ice Bath Schedule (Based on Fitness Levels)
For Beginners
Are you a first-timer? Don’t worry. You’ve got this! Remember these tips before starting with your first cold dip;
- A safe ice bath frequency per week for beginners is 1-2 dips a week, at a temperature of 12-15°C, for 2-4 minutes.
- Before you begin with your Cold Plunging journey, consider taking regular cold showers for a while to build your tolerance.
- In the start, you can skip adding the ice and simply fill the tub with cold water.
- Start slowly by dipping just your feet or legs
- Always listen to your body and get out immediately if you feel dizzy or lightheaded.
For Routine Users
If you are die-hard cold therapy junkie, you can increase your weekly frequency and duration up to;
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- 2-3 Ice Baths per week, at a temperature of 12-8°C, for 5-10 minutes.
- Just remember that you are not trying to win a cold endurance challenge. After the recommended time, get out and warm up.
- For extra safety, use a smartwatch to track your heart rate and ensure that it doesn’t spike or drop significantly, even after 30 seconds of exposure.
- Pair your plunges with deep breathing exercise to tackle the initial cold shock response and feel more relaxed.
For Athletes or Gym Rats
For athletes or gym rats who are training hard the ice bath frequency per week can go up to:
- 4 dips per week, at a temperature of 10-4°C for 10-15 minutes (max).
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- Its great if you can handle low temps but never go below 4°C as it can be seriously damaging for your health.
- Trying Ice Baths for reducing inflammation? Take a dip right after your work-out. For muscle gain, wait 4-6 hours after training.
- Have a fixed post-Ice Bath after care routine to bring your temperature back to normal.
- Get cozy in a warm hoodie, put on your favourite socks, do some light stretching, and have a comforting hot drink.
Ice Bath Frequency per Week (Based on Your Goals)
- For Weight Loss: 3-4 times per week, to increase metabolism. Don’t forget to combine it with a calorie deficient diet and a consistent cardio and strength training routine.
- For Building Cold Tolerance: 1-2 times in a week, at warmer temperatures, gradually increasing the number of sessions once you feel more comfortable.
- For Muscle Recovery: 2-3 times per week, after you are done with training
- For Mental Health Benefits: go for 3-5 sessions in a week to gain mental strength, reduce brain fog and improve your ability to focus.
- For Reducing Inflammation: 2-3 sessions in a week, especially when the soreness and pain kicks in.
Wrapping it Up!
Ready to take your first cold dip? Experience an Ice bath in Dubai under the guidance of trusted experts at Home of Wellness. Here, we combine this practice with other therapeutic methods like meditation and yoga to take your experience to the next level. What are you waiting for? Call us now to book a refreshing session.