Ice bath

For generations, people from diverse cultures and backgrounds have embraced immersing themselves in cold water for various purposes.

Greek, Roman, Japanese, and Scandinavian cultures have all integrated cold water immersion into their everyday routines.

Although these different cultures may have pursued cold water therapy for distinct motivations like physical wellness, resilience, or spiritual purification, the tradition endures today for its many advantages, supported by scientific understanding that validates the wisdom of ancient practices.

Cold exposure activates brown fat cells which create energy that then becomes warmth, a process known as thermogenesis.

A byproduct of thermogenesis is a boost in metabolism as the body works harder to regulate its temperature.

This is hugely advantageous for aging adults because brown fat is something that we tend to lose as we get older.

Cold water immersion can cause blood vessels to constrict (vasoconstriction), which may help reduce blood flow to the affected area. This constriction can potentially limit the extent of inflammation by decreasing the influx of immune cells and inflammatory mediators.

Cold water immersion has also been suggested to influence the production and release of certain inflammatory mediators, such as cytokines.

Ice baths or cold plunges have long been used by athletes to recover after workouts. Reduced swelling, soreness and inflammation are all reasons that an athlete might incorporate cold water into their recovery routine. 

Cold water immersion has been shown to provide long-lasting positive changes, not only to our immune system, but also to our lymphatic system and circulatory systems. These areas underpin our immunity and general health and lead to a heightened ability to deal with disease and infection. 

While cold water immersion reduces stress in the short term, it can also make you more resilient to stress in the long run. This is because it regulates the release of stress hormones long-term.

Like exercise makes your body stronger, cold plunging acts in a similar way to build your body’s resiliency.

Click the button below to learn more about the different models of Stryke Recovery ice baths available AND use the code: SALLY10 to receive a 12% discount if you decide to order.

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FAQ

Yes they can!

  • Our bodies maintain our core temperature by shivering to stay warm. This shivering creates heat and this in turn means a boost to our metabolism.
  • We’re also kept warm by our brown fat cells converting food energy to heat.
  • Higher brown fat activity is linked to a higher metabolism.

It’s crucial to remember that sustainable weight loss requires a combination of healthy eating, regular exercise, and a balanced lifestyle.

Just like a fitness or nutrition plan, there’s no one size fits all approach as some people tolerate the cold better than others.

Cold water immersion affects your heart rate, blood pressure and circulation and can cause serious cardiac arrest! Seek professional medical advice before attempting any form of cold therapy.

The latest research suggests:

11 minutes per week total NOT per session, but rather, 2-4 sessions lasting 1-5 mins each distributed across the week.

What are you trying to achieve from your cold water therapy? This may determine what protocols you use. e.g resilience vs increase in metabolism vs improvement in sleep vs increase in focus etc.

Resilience – stay in for a longer period eg. 5-10 mins

Increase metabolism – end on the cold and allow your body to return to its normal temperature naturally. Make sure to induce shivering – don’t try to control it. Immerse hands, feet and body up to the neck.

Improve sleep – make sure to finish cold immersion at least 2 hours before bedtime.

Increase in focus – finish cold immersion as soon as possible before needing an increase in focus.

Just like a fitness or nutrition plan, there’s no one size fits all approach as some people tolerate the cold better than others.

The water temperature should be uncomfortably cold yet safe to stay in for a few minutes. You can do more, but this should be the minimum to achieve the benefits of cold exposure.

Some people will notice immediate effects such as more focused, improved sleep, or a sense of well-being after a single session. However, for more long-term benefits, regular and consistent use is recommended.

As with any wellness practice, individual results may vary based on factors such as overall health, frequency of use, and adherence to a healthy lifestyle.

It’s important to consult with your healthcare professional to determine the most suitable approach for your specific needs.

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The “SBF Challenge” is a generic program, the information provided is NOT a substitute for specific individual professional advice. If you have pre-existing injuries or conditions, please consult your health care professional. If you have any allergies, intolerances, other dietary concerns or pre-existing mental health conditions please seek professional advice. Sally Brouwer Fitness Pty Ltd takes no responsibility for any injury that may arise from participating in this Program. Any changes to diet, participation in exercise or lifestyle change is undertaken at the individual’s own discretion.

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