For experienced users, a session typically lasts between 10 and 15 minutes. This timeframe is generally considered sufficient to achieve maximum recovery benefits without unnecessary risk or extended exposure.
The most effective temperature range for cold therapy is generally between 10°C and 15°C (50°F to 59°F). Maintaining this cool range ensures significant physiological responses are triggered safely.
Regular filtration and the careful application of a suitable water sanitiser, such as ozone or specialised chlorine-free treatments, are essential. Ensure you always shower before immersion to reduce contaminants.
Cold immersion is widely praised for reducing inflammation, speeding muscle recovery after intense exercise, and significantly enhancing mood and focus due to the beneficial hormetic stress response it induces.
The cold causes immediate vasoconstriction, followed by rapid vasodilation upon exit. This process flushes metabolic waste and introduces oxygenated blood, ultimately aiding tissue repair and providing a powerful mental boost.
Many individuals find optimal results performing cold immersion three to four times a week. Consistency is essential; align the frequency with your training intensity, recovery needs, and overall well-being goals.
Beginners should start conservatively, aiming for just 2 to 5 minutes for their very first session. Prioritise safety and listen closely to your body before attempting longer immersion periods or lower temperatures.
Gently dry yourself immediately and focus on naturally warming the body through light movement, rather than sudden heat exposure. Enjoy the invigorated feeling and continue your planned recovery process.
