This industry of physical fitness and healthy living is always growing and introducing new opportunities to test our bodies and improve their quality. Ice bath therapy is one of these innovations and it has been in the news due to a host of advantages not only to the physical wellbeing of a patient but to the mental health of the same individual as well. As part of analyzing this topic, this blog post will again presents an explanation of ice bath, its benefits, and how fitness lovers can integrate this technique in their workouts.
Learning About Ice Baths
Ice baths also known as cold water immersion entails taking shower with water that ranges from 50-59 Fahreynite (10-15 Celsius). This may sound scary; however, there is a long list of published scientific research stating that ice baths are good for human health in many different ways. This is mainly because of cold induced thermogenesis or the way the body reacts to the cold shock response.
The body’s first response to cold water is stereotyped response to shock where the heart rate, blood pressure and breathing rate are immediately elevated. This in turn activates several stress hormones for instance; Abdominal Adrenaline and Abdominal Noradrenaline. Although people may think this is bad, stress hormones are useful in many ways such as enhancing blood vessels, faster recovery, and keen focus.
Additionally, ice baths also cause vasoconstriction; this is a tightening of the blood vessels. This results in the blood flowing back to the centre of the body away from the extremities where cold temperatures can penetrate. When you remove yourself out of the ice bath, the blood vessels again open to get back to normal from this constriction. This blood rush is behind the afterdrop effect – the sensation of warmth that people often feel once out of an ice bath. It also enhance blood circulation that aid in transporting nutrients and rich oxygen to muscle tissues in a bid to enhance healing services.
Gains in Ice Bath Hydrotherapy to Fitness Trainers
Improvement of Recovery and Mitigation of Injuries
An added bonus of ice bath therapy is the treatment of inflammation and muscle soreness, which is an essential aspect a therapy. Ice baths help to decrease the temperature and prevent excessive release of inflammatory substances and prostaglandins – pain and inflammation in muscles. In the same regard, the study established that extending the period of using the ice baths, led to reduction in the amount of DOMS after intensive exercises training, which allows for training to resume within a short span.
In other words, as muscles get stronger and recover at a faster pace the chances of incurring an injury drops. This is especially important for those who are into muscular training as it will help them to detect if they have sustained any injury while exercising.
Improved Physical Performance
Some reasoning grounded in research, exists which suggests that ice baths aid the sportsmen, in their performance, by improving their ability to bear the extreme cold. One adaptation that prevents cold is when being outside; it is able to retain heat to be used for warming up the body and not on futile pursuits. This in turn helps athletes to perform at a higher level for as long as it is wanted, boosting total endurance.
In addition, the stress hormones, which the ice baths produce are also responsible for concentration and alertness. This is particularly advantageous for the intense training since it helps the athlete maintain concentration for the entire training session.
Mental Health Benefits
Perhaps the most striking advantage of using ice baths is one’s state of mind. Cycling has been shown to decrease severity of depression and anxiety due to the production of endorphins – the body natural pain killers and feel good hormones. In addition, ice baths may help to enhance sleep quality, as one study says that such a procedure activates the process of synthesis of melatonin, which defines the state of wakefulness and sleepiness.
However, ice bath is useful in unifying the mental and physical strength because it makes the mind and body to go through all discomforts and come out a much stronger team. This versatility is beneficial especially for the fitness freaks, so that they can get a new dimension to their exercising routines.
How to integrate Ice Bath Therapy into Your daily schedule
That notwithstanding, there are so much that can be achieved by holding an ice bath hence the importance of handling the therapy with a lot of regard and caution. In this case of taking shower, the best way that you should start is through warming up in water first, then make the water colder slowly each time you take shower. Never be in a hurry because plunging into a cold water bath may cause fainting or other consequences.
It is also necessary to pay attention to signs and symptoms of the ice bath, because some people may be more freezing-sensitive than others. It take some time to understand their body and feeling, and flow their day accordingly. Moreover, if you have any medical conditions, you should seek advice from a doctor before starting with a new exercise regime.
Icing is best done immediately after exercises, especially after high-intensity sessions because tissues are most receptive to freezing temperatures. Start with 1-2-minute exposure sessions to extend the exposure periods as one’s tolerance level rises.
Thus, ice bath therapy is a strong weapon that can improve the condition of the fitnes geeks and the result is important for them. This therapeutic activity is a simple way to help enhance recovery from ailments, and increase physical and mental performance, and endurance when applied in therapy sessions and practiced regularly. It is essential to always take it easy, respect the ice baths and be ready to heed the signals from our body and then one will not go wrong with cold water immersion.
If you want to get the most of your fitness trip, you should think about other ways to help your body recover such as foam rolling, stretching, and nutrition. By incorporating such practices with the use of ice baths you can get your training right in achieving your goals and still experience overall health. Happy swimming!