Ice baths, which may sound crazy, have many health benefits if done properly.
Recently, Joe Wicks, the famous British fitness coach, completed a 4:06 minute soak in a metal tub filled with ice. This is his latest record.
Wicks documented the challenge of conquering the challenge with athlete Wim Hof. Mr. Hof, 61, known as the Ice Man, is famous for being able to play sports in the cold weather and holds the record for running a marathon barefoot in the snow.
Bear Grylls, the famous explorer of the ManWild program, also recently took a dip in the chilled water trough. He described it as a memorable experience that improved the immune system.
Why would they do that? What is the health benefit of cold water and how can I take a shower without heat shock or charge?
In his latest book there is a name “The Wim Hof Method: Unlocking Potential, Beyond Limits”Mr. Hof thinks that anyone can become stronger, healthier and happier thanks to the cold, proper breathing and thinking. Thereby, they can control the power of their mind to overcome the challenges in life.
An ice bath is an effective way to develop mentality and endurance, as challenging participants need a strong will and concentration to withstand the cold. In addition, this way helps the body produce mood-enhancing substances, regulate the amount of stress hormone (cortisol), so the bathers will overcome the pressure and become more resilient.
The effects of this approach on the nervous system also contribute to improved sleep. In addition, it also aids blood circulation and promotes muscle recovery, fighting inflammation after exercise. Soaking in cold water also starts the process of thermogenesis, in which brown fat cells convert energy into heat, helping to lose weight.
Besides, according to explorer Grylls, this method is very beneficial for the immune system. Cold water activates the immune system’s adaptive response, also known as “controlled hypoxia,” while also increasing adrenaline – a hormone that soothes pain, increases heart rate, blood circulation and alertness. Thereby, the body is pushed from its safe limit and enhanced its resistance against the flu.
However, the more time you spend in a tub of cold water, the more numb your body becomes, making it harder for you to step outside. Therefore, you should only take on the challenge when you are around. Also, watch out for frostbite and hypothermia. However, these two phenomena are often difficult to happen, because the temperature of the bath is always above 0 ° C and soaking in water for more than 30 minutes will make the body cool.
The key is to slowly familiarize yourself with the temperature to avoid thermal shock. Endurance athlete Ross Edgley suggests: “Start by rinsing cold water on your body for 30 seconds, then increment it to a minute. Then move on to a soak in cold water, then ice in the tub. I’ve trained my stamina, you can swim in an icy lake in Scotland. “
You can reach an ideal water temperature of about 10-15 ° C immediately if you just put ice in the tub, or wait about 10 minutes if you add water to ice in a 3: 1 ratio.
Sports scientist and sports scientist Matt McClintock said: “If you find it difficult, you can try a water bath with a temperature of about 10 ° C. Note that the first 4 seconds are always the hardest.” Research has shown that this method is most effective within the first 15 minutes. After that time, the effect will decrease gradually as the ice melts.
When you first soak, inhale slowly and deeply to provide your body with more oxygen. You can inhale for 7 seconds, hold your breath for 2 seconds, then slowly exhale for 7 seconds.
Believe it or not, an ice bath is a great way to exercise to help you feel refreshed and full of life.
Mai Dung (Follow Telegraph)