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It clarifies my head. I feel mentally fresh after an ice pool. Removing and getting myself into the diving pool is often the most difficult part, and it remains brutal to get out of the water with my wet skin. But on the days when I try, my mood improves. When I had too many cocktails the night before, it definitely helped with that Hangover.
I have the feeling that it reduces swelling. After an ice bath, my body tingling and I feel less bloated as if it had reduced the inflammation. It is great when I wake up and wake up a bit.
I make better decisions. Although I have not lost an ice pool and I have not noticed any improvement in my sleep, I am more aware of my general health and well -being and have made healthier decisions.
How to start
While social media like to use the positive representation of cold water therapy, the ice pool, immersion and open swimming with open water with caution. The American Heart Association Harned that shocking the body with cold water could harm more than useful, while the British Heart Foundation Recommends people with heart disease seek medical advice before pluning into icy waters. Contact your doctor before entering cold water therapy, especially if you have a heart. Children under the age of 18 should also avoid ice pool.
As soon as you are considered fit enough, it can be very cheap and easy to try cold water therapy at home, especially if you already have a bathroom. Simply fill your existing tub, add ice cream and you can get started. Why deal with an expensive diving pool? It is a question of convenience because a special ice pool is ready when you are. If I had to think about keeping a cold bath before training, I would never do it. Removing barriers is essential, especially if they do something uncomfortable.
While you can buy a portable ice cream bath for less than 100 US dollars, you tend to receive what you pay for. I saw people who use large plastic barrels who work well up to a certain point, but they are simply missing, not particularly stable and do not do anything for their garden design. Cheap inflatable options can be packed away, which is a bonus, but also susceptible to puncture and difficult to stay clean.
Cold pools, like those tested here, are available in different shapes and sizes and are made from materials that feel comfortable on the skin. Some have water inputs and sales outlets for simple filling and emptying and the covers to keep the water cleaner and free of insects and wild animals if they are not used.
If you are seriously immersed in the cold, premium designs with electrical cold machines (and heating) and filtration systems are available in order to keep the water usable for longer. Hydro And Fall Sell designs for around 5,000 US dollars while Brass monkeys Has a model that even makes its own ice cream.
How we test cold falls
We overthrown several times in every pool in our own houses. We use every jump with a variety of temperatures below 50 degrees and over 34 degrees. If there is a heating option, we will test it too. We use an immediate thermometer to assess how exactly the temperature meter is on board. Since we test all year round in places where the air temperature can vary by 100 degrees, we cannot compare the exact efficiency of the cold of each tub, but we measure the time it takes to bring the water to the desired temperature, compared to the ambient temperature and share our general impressions of effectiveness. We particularly pay attention to how well the filtration systems work and how easy the tub is to drain and clean.
FAQ
How cold should I do my ice cream pool?
There is no one how some people tolerate the cold more naturally than others. “Social media is full of people who hack themselves with saws in frozen-over lakes, and it is important that the ego does not stand in the way and ensure that they use it safely and effectively,” says Laura Fullerton, Ceo from Monk. “The more you are deliberately cold, the more confident and convenient you become at colder temperatures. However, it is not necessary to urge yourself as quickly as possible as quickly as possible. Studies show that you can still get a large amount of advantages of higher temperatures at 15 degrees Celsius (59 degrees Fahness).
There are several reasons why it is advantageous to end with cold and not hot water. “Firstly, the cold offers anti -inflammatory advantages because it narrowed blood vessels, reduces blood flow and minimizes inflammation and swelling,” says Lucie Cowan, Master Trainer Third room. “The cold can also slow down the nerve line, reduce pain and symptoms. This analgesic effect can be particularly advantageous after exhausting activities. The end with cold also helps to reduce the muscle temperature, which can prevent the breakdown of muscle tissue and accelerate recovery.”
When is the best time for an ice cream pool?
You can maximize the advantages of an ice bath by pluning times at fixed times. “Try an ice cream bath for restoring or intensive training within 30 minutes to two hours after training,” says Lucie Cowan. “During this time, the muscles are most inflamed, and an ice pool can help reduce muscle pain, swelling and inflammation. The cold water helps to narrow, rinse off blood vessels such as lactic acid and reduce tissue reduction. reduce.
How should I breathe in an ice pool?
“We often see polar baths that are connected to rapid breathing in the upper chest and hyperventilation style, but this creates additional stress for the nervous system,” says Jamie Clements from The breathroom. “It increases the heart rate and consists of the risk of overwhelming it, which can lead to hyperventilation. The ice rink usually creates a preferred increase in heart rate. So why add more fuel to fire?”
When you get into your diving pool, it is important to become slow and steady. Jamie suggests trying out the following technology: in front of ice: two to five minutes of slow nasal breathing, with the focus on the expansion of exhalation. When you get started, inhale a deep nose and slowly breathe out of your mouth when you enter. During the jump: breathe out through the nose and mouth as slowly as possible. If you can find comfort and silence with this breath, breathe slowly through your nose.
“It is great to have your body warmed up naturally, either with a little light movement or a warm drink,” says Fullerton. “I would avoid using hot showers or saunas to warm up – this is because your metabolism sets in motion and does the hard work to warm up in a natural way. Let your body warm yourself up.
When do you avoid an ice pool?
If you have an underlying disease, you should always inquire with your doctor before thinking about an ice cream pool. “Avoid an ice cream pool if you have a weakened immune system,” says Lucie Cowan. “With a cold or flu, your immune system is already working hard to combat pathogens, and if you work out your body to stress the cold immersion, this may weaken your immune response, which makes it more difficult for you to recover from the disease.”
“Women may also want to avoid polar baths during menstruation, since the cold temperature can make the feeling of symptoms worse,” adds Cowan. “Eceans cause vasoconstriction that could theoretically influence blood flow. Although there are no strong indications that polar baths have a significant impact on menstrual flow, the potential for increased cramps and symptoms may be less desirable, while the menstruation of the cold leads to a temporary muscle rigidity, so that an ice pool is not ideally before being performed or an intensive is physical activity. “
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