How Long Should Beginners Sit in a Cold Plunge Ice Bath?

Cold plunges have recently become increasingly popular among people who are looking to improve their physical and mental health. By submerging your body in ice-cold water, you can experience various benefits, such as reduced inflammation, improved circulation, and increased energy levels. For those trying a cold plunge for the first time, it can be intimidating to think of sitting in the freezing water for an extended period of time. Building up a tolerance to the cold takes time and patience, but it can be done easily with consistent appointments. During your first visit, it is recommended to start with a shorter time period, around 1-2 minutes, and gradually increase the duration as your body becomes more accustomed to the cold. If you are someone who is more sensitive to the cold, you may want to begin with even shorter intervals and work your way up. In this blog, we will discuss the best times for beginners to sit in a cold plunge ice bath and how to work up to longer sessions.

For more information about cold plunges in Boston, MA, contact IV League to learn more and make an appointment!

What is a Cold Plunge?

If you have never submerged into a cold plunge before, you may not be familiar with what they exactly are. As their names suggest, cold plunges are tubs of extremely cold water that can range between 30-55 degrees Fahrenheit. They are usually about waist-high and are designed for individuals to sit in with the option to fully submerge their body or just the lower half.

When is the Best Time to Try a Cold Plunge for the First Time?

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The best time to try a cold plunge for the first time will vary from person to person. Depending on your routine physical activity, medical history, and overall sensitivity to cold, you may have different preferences for when to try a cold plunge. However, it can be recommended to try them for the first time:

  • After a Workout
  • In the Morning
  • Right Before Getting Ready for Bed
  • Training for a Marathon or Intense Physical Activity

How Long are Full Sessions for Cold Plunges?

As mentioned, depending on your individual factors, a full cold plunge session can vary in duration. They can last as long as 10-15 minutes, but for some individuals, 1-2 minutes may be enough to experience the benefits. It is important to listen to your body and speak with a professional when determining the best duration for your cold plunge sessions.

How Long Should You Stay in a Cold Plunge for the First Time?

For first-time users, it is generally recommended to start with shorter sessions, around 1-2 minutes, and gradually increase the duration as your body gets accustomed to the cold. Each time you visit, you can increase the duration by 30 seconds to a minute until you reach your desired session length. It is important to always listen to your body and not stay in for longer than what feels comfortable. If you begin to feel lightheaded, dizzy or experience numbness or tingling in your extremities, it is important to exit the cold plunge and try a shorter duration next time.

Other Top Cold Plunge Tips for Beginners

Before scheduling your first cold plunge, there are a few things to keep in mind to ensure a safe and enjoyable experience:

  • Consult with Your Doctor: If you have any underlying health conditions or concerns, it is important to consult with your doctor before trying a cold plunge. They can provide personalized recommendations and advice based on your individual health.
  • Stretch Before & After: Just like any physical activity, stretching before and after your cold plunge session is important. This helps to prevent injury and prepare your muscles for the temperature change.
  • Take Your Time When Getting In & Out: When entering the cold plunge, it is important to take your time and ease yourself in. This allows your body to adjust gradually and prevent sudden shock. When getting out, be sure to take your time as well and avoid making quick, jerky movements.
  • Wear Appropriate Attire: It is recommended to wear swimwear or athletic clothing when using a cold plunge. This allows for maximum exposure to the cold water and prevents any damage to your regular clothing.
  • Drink Plenty of Water Before & After Your Appointment: Hydration is key during your cold plunge appointment. Be sure to drink plenty of water before and after your appointment to help your body regulate its temperature and prevent dehydration.
  • Breathe Slowly & Deeply: As you enter the cold plunge, it is important to focus on your breathing. Taking slow and deep breaths can help calm your body and mind during this intense experience.
  • Get Out if You Feel Uncomfortable: If, at any point during your cold plunge, you feel uncomfortable or experience dizziness, it is important to get out of the water immediately. Listen to your body and know your limits.

Schedule a Cold Plunge Appointment with IV League in Boston, Massachusetts

At IV League, we offer a variety of health and wellness services to help you feel your best from the inside out. Whether you’re training for the Boston Marathon or simply looking to improve your overall physical and mental performance, our cold plunge appointments are a great addition to your routine. We offer both individual cold plunge sessions and Fire & Ice packages, including 30 minutes in our Infrared Sauna. By making our services part of your workout, you’ll experience faster recovery times, improved circulation, and overall rejuvenation. To learn more and schedule an appointment, call us at 800-905-4252 or use our online booking system!

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